The chances are good of, hearing your mates talk of how fun and exhilarating spin classes which they attend are or even hearing the raving reviews of the health benefits of spin class while watching You Tube. You may ask how can sitting on stationary bike with other people syncing to music be fun as opposed to going for a run or simply outdoor cycling?
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What is spinning or a spin class?
Spinning or spin class is group/social activity which primarily involves indoor cycling with minimal impact and high cardio sessions which burn a lot of calories. Spinning engages your quadriceps, hip flexors, glutes, and hamstrings. It is the social element mixed with fun, music and a high intensity workout which makes spinning stand out.
If you are a beginner to spin classes here are some tips to help you get started –
- Wear comfortable sneakers or trainers with socks
- Yoga pants or stretchy gym pants or shorts.
- Athletic top or t-shirt
- Bring lots of water or a sports drink with electrolytes
- Stretch to prepare your muscles for the workout.
- Ask professional help to set up your bike properly
- Start slow and set your own pace
While spin class can be a load of fun for a few, but be strange to others, this growing trend has tremendous health benefits that cannot be ignored.
Here are some great health benefits of indoor cycling to keep you peddling on.
Happy hormones equal happy you
As a result of any exercise your body releases good hormones called endorphins into your blood. When endorphins are released, they interact with receptors in your brain triggering positive feelings. Although you may leave the physically drained after your workout you will feel mentally energized.
Does spin class increase blood circulation
The answer is a wholehearted ‘Yes.” Spinning is a demanding aerobic workout. As a result, your heart must work harder to pump blood to the rest of your body, this results in improved blood circulation. This improves cardiovascular fitness which improves the ability of the heart to push oxygenated blood to all parts of our body. In addition, as cycling primarily works out your legs it also improves leg circulation
Is Spinning good for weight loss
Without any doubts spinning is one of the highest caloric burning workouts you can do. “In the study Heart Rate Response and Calories Burned in a Spinning® Workout, subjects burned between 7.2 to 13.6 calories per minute. Total calories burned during a 40-minute Spinning® workout ranged from 467 to 617 calories. Burning calories has an impact on weight loss.
Does indoor cycling build muscle?
One of the major benefits of spin class is that it exercises your core and legs. This exercise improves muscle mass in your legs and strengthens your core. Your legs would become leaner and stronger.
After a long and energizing workout recovery after spin workout is just as important, to avoid injury.
Here are some post workout recovery tips to help you back on your feet stronger than ever.
Muscle recovery after cycling
One of the most common traits is leg pain and calf pain after spin class. While paying sufficient attention to a well-planned cooling down routine, after a strenuous workout like spinning, it is vital to keep hydrated preferably with a sports drink with electrolytes. Consuming a high protein diet consisting of a protein shake, nuts, chicken, or beef also helps in the repairing of muscles.
You can take this in the literal sense and lie in bed or on your sofa all day or you can partake in a ‘Recovery Ride.” A “Recovery Ride” is a system of simply boosting blood flow throughout the body. The ‘Recovery Ride” is conducted through gentle exercise or cycling helping damaged muscles flush out lactic acid and recover quicker. Undertaking a “Recovery Ride” is remarkably simple, all you need to do is ride at an exceptionally low intensity for a brief period. You should be able to breath through your nose throughout so you would not attempt to exert yourself.
Leg recovery after cycling
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