Health Benefits of Spinning
Spinning or indoor cycling has changed over the last few years. Pedaling a stationary bike can provide a decent workout including different speed levels and resistance. Today, classes are often led by enthusiastic instructors, involve music, and special lighting. Advanced technology can allow riders to ride virtually in locations of their choosing. A spin class can be engaging and fun, but also provides a number of health benefits. Here are six of them.
- Calorie Burning and Weight Loss
Some experts suggest spinning doesn’t help with weight loss, however, it can help improve BMI readings and reduce body fat percentages. In one study, it helped maintain healthier blood sugar levels. In a one hour session, you will burn between 400 and 600 calories. Those who spin two or three times a week on a regular basis can increase exercise capacity, lower triglycerides, and cholesterol.
- Increase Post-workout Burn
Indoor cycling is the perfect choice for those who only have a 20 or 30-minute time slot to workout. Cycling can help boost metabolism so that after the workout, your body continues to burn calories. It is especially effective when incorporated into interval training.
- Improve Mental Attitude
A recent study revealed indoor cycling helped improve moods while diminishing negative emotions. Another study found that participants who rode a stationary bike regularly over a 12-week time span had reduced symptoms of anxiety and depression. A spinning workout can increase neurotrophic factor levels which can help the function of the central nervous system.
- Toning of Legs and Hips
Spin classes can help you tone your bum and your legs. It’s a good resistance exercise for the glutes. The hamstrings, quadriceps, gluteus maximus, and lateral head of the gastrocnemius all get a good workout. Not only can spinning be beneficial for the cardiovascular system, but it’s useful for building the lower body muscles as well.
- Best Cardio for Joints
Joints don’t always stand up to long runs or other high-impact exercises. Spinning is one exercise that builds your cardiovascular system while sparing the joints of any damage.
- Social Involvement
Spinning classes can help build a sense of community. It also helps bring a sense of consistency and accountability.
Before You Go to Spin Class
Before starting any new exercise program, check with your primary care physician. You’ll want the doctor to clear you of any injuries, pre-existing conditions, surgical procedures, or heart issues before you begin a new regimen.
Types of Stationary Bike Classes
When you start a spinning class, it’s important to make sure the instructors are certified fitness instructors. Think about the music and time of day the class is conducted. Instructors should adapt classes to help you stay injury free. There are a few different types of workouts to choose from including:
- Beginner classes – choose this class if you are just starting out.
- Interval classes – this means that cycling is incorporated into interval training with various other exercises.
- Rhythm classes – instructors set a rhythm to maintain.
- Metrics classes – precise spinning with specific goals in mind such as defined resistance or distance.