What is spinning?
Spinning is a cardio-training activity invented by cyclist Johnny Goldberg in the 1990s.
Spinning is practiced on a bike called a spin bike or body bike. You can adjust the position of the saddle, handlebars, and resistance according to your ability level. The session is generally practiced in a group, indoors, to rhythmic music, under the guidance of a coach.
During a session you will be asked to modify the pedaling intensity, to get up to the rhythm of the music and even to add arm movements (like push-ups towards the handlebars) to also work the upper body.
What are the special features of a spin bike?
The spin bike, body bike, or RPM (Raw Power in Motion) is a bike with only one flywheel. Its design was specifically designed for this discipline:
- The saddle is less thick than a stationary bike.
- The saddle and handlebars are adjustable to your height.
- The pedals can be clipped onto spinning shoes for better support.
All its features will allow you to completely adapt the use to your level and also facilitate the transition from the sitting position to the dancing position during the sessions.
What are the benefits of spinning?
Spinning is an excellent exercise for maintaining cardiovascular fitness and building endurance. Muscle-wise, it works the entire leg area: glutes, thighs, and calves. The bike position also works the abs, back, and arms.
As you can see, spinning is a very complete and intensive workout that allows you to burn a lot of calories. Expect to burn around 400 kcal for 40 minutes for a person weighing 60 kg. Be careful, calorie expenditure is specific to each individual. It depends on physical level, gender, size, etc.
To give you an idea, an aerobics session represents 310 kcal, a CrossFit session 260 kcal, a Pilates session 175 kcal.
The combination of intensity, group and music also makes it a fun and relaxing discipline after a long day of work!
Who is spinning for?
The advantage of this discipline is that it is accessible to all profiles: beginners or experienced, men, women, regardless of age.
Indeed, you can adapt the session to your profile. Don't be influenced by the pace or ability of your neighbor; go at your own pace. The resistance should be adjusted to your physical abilities.
Be careful though, you should know that spinning can be a real pain for some people during the first class. You'll definitely get sweaty! The trainers are there to help you step out of your comfort zone!
For your first few lessons, don't hesitate to ask the trainer to come and see how you're positioned and show you how to adjust the bike to your size. This is essential for getting off to a good start and avoiding injury.
Where to practice a spinning session?
It was originally created to be practiced in groups and at the gym, with a coach or, for the more experienced, a video. Most gyms in France offer it.
Today, you can also invest in a spin bike at home and track your workouts online.
How often should you do your spinning sessions?
As mentioned earlier, this is a fairly intensive cardio sport that uses a lot of different muscles and joints.
If you're a beginner, start gradually, with 1 to 2 sessions per week to give your body time to recover between sessions. Spinning will be prone to muscle soreness, so don't forget to stretch at the end of each session. Check out our article on this topic here.
As your physical capacity increases, you can then increase the resistance of your bike and do more sessions per week.
What equipment should you bring for your session?
As for equipment, there's no need to invest in anything at first. Just bring your sportswear (preferably lightweight, durable, and moisture-wicking), a towel, and a large water bottle.
If you're serious about spinning, you might want to consider investing in a good pair of clip-on cycling shoes and possibly a pair of padded cycling shorts for added comfort in the saddle.
How to position yourself correctly on your bike?
- The head, neck and spine should be properly aligned.
- Engage your abs well during the session.
- Keep your shoulders well lowered, elbows and wrists should be aligned.
- Don't put all your weight on the handlebars.
- Your knees should be aligned with your hips and feet. They should not swing out to the sides or inward.
- Position yourself on the widest part of the saddle.
- We all have a dominant leg, make sure to put the same weight on both legs to avoid creating an imbalance.
Adapt your diet to your sporting activity.
Spinning uses several muscle groups. It's important to know that during exercise, their fibers are damaged and need protein to rebuild the muscle during the recovery phase. It's therefore important to include more protein in your diet. To do this, focus on Sport meals or our Protein Shot snacks .
Spinning is also a sweaty sport. This sweating causes you to lose a lot of water and minerals. To counteract any deficiencies, prioritize minerals in your diet and hydrate yourself more than usual.
