Spinning for beginners is not as complex as it is sometimes made out to be. For a fast-paced, intense whole-body workout, spin classes are the new high-intensity workout for the fitness enthusiast.
If you are searching for a new fitness challenge or something to help you lose weight and help improve your health, spinning could be just the answer you are looking for.
IS SPINNING A GOOD WAY TO LOSE WEIGHT?
Cycle or spin session is a high intensity, low impact workout usually done on a stationary bike with special fitted shoes. It offers the rider intense cardio and fat burning workout experience while targeting glutes, quads, hamstrings. Not only is it a good way to lose weight, but it is good for the heart too!
If you are a beginner, you might find it hard to get into the right rhythm immediately. Not to worry though, these pro tips breaks down spinning for beginners into sizeable chunks, and you will be enjoying your spinning sessions in no time.
1. FOR SPINNING FOR BEGINNERS, CLASS LASTS BETWEEN 30-60 MINUTES.
A regular spin session will work your glutes, hamstrings quads, calves and core. When it comes to spinning for beginners, schedule your class to fall between 30-60 minutes, not more.
Try not to overdo it when you first start and. A proper workout has varying intensity depending on your pedalling speed, the resistance and whether you are standing or sitting.
An hour exercise will see you burn up to 600 calories. According to Dietary Guidelines, cutting 500 to 700 calories a day will help you lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week.
So, if your goal is to be lean, spinning is the exercise for you.
2. YOUR FITNESS LEVEL DOES NOT MATTER
From novices to Olympic cyclists, a spin class accommodates everyone. It allows riders of all abilities to push themselves as much and as hard as they like.
You just have to tune the resistance dials to your desired intensity. So if you are just getting back to exercising, are a novice or have joint pains this is a low impact exercise that is both safe and effective.
3. VARY PACE AND DIFFICULTY
Interval spin cycle training can trick your body into burning more calories. When you alternate between bursts of fast pedalling and slow comfortable paces you turn your body into an effective fat burner.
Alternate between fast spinning for 8-seconds then slow down for 12- seconds. Do this for 20 minutes. These short, very intense workouts intervals while cycling will help you lose weight and maintain a lean frame.
4. ALWAYS PREPARE FOR DOMS
Delayed-onset muscle soreness (DOMS) is muscle pain that begins a day or two after a workout. They are caused by tiny, microscopic tears in your muscle fibers as a result of any High-intensity workout
According to this study , it can get so serious that people call in sick for work because of this ‘workout hangover’.
Expect mild discomfort when you start your spin journey, just as you would if you haven’t rode your bike for a long time and suddenly started to.
Don’t be tempted to rest and avoid all exercise and movement when DOMS strikes. Sleeping it out only worsens pain and stiffness, and starting over will be difficult.
Try some gentle movement like yoga, stretching or walking throughout the day. This will lessen the soreness and maintain the results of your workout.
5. PROPER FORM AND ATTIRE IS CRITICAL TO PERFORMANCE
There is a right and wrong way to ride a bike. Poor posture can diminish calories burnt because of reduced muscle engagement. When on a bike avoid slouching and holding the bars too tightly.
Also, dance on the pedals with your feet and not with your hips. Maintaining correct form is key for optimum fat burning.
Well fitted clothes will also allow for better movement.
6. EAT HEALTHY FOR MAXIMUM RESULTS
Studies show that indoor cycling coupled with a low-calorie diet promotes weight loss and raises High-density lipoprotein HDL cholesterol levels.
This “good” cholesterol protects you against heart attacks and strokes.
Exercising also helps your body burn carbohydrates for fuel. do not give into the hype of starving yourself while doing high intensity workouts.
Eating before a workout gives your body the energy it needs to exercise hard. Eat an hour or two after a workout to refuel and rebuild muscles.
7. SWITCH UP YOUR WORKOUTS
Weight loss happens when we keep our bodies with active. Your body responds by changing and increasing its ability to cope. After it gets used to a particular activity, it the difference becomes minimal.
This is what results in a weight loss plateau which can be very frustrating.
Instead of feeling frustrated for not losing more weight try to present your body with new stimuli. Give your body new challenge and something to look forward to.
Don’t just do indoor biking. Experts recommend strength training at least twice a week.
Incorporate weight lifting, yoga and chest presses to go along with your spinning sessions. This will help build muscle. Muscles tissues burn more calories than fat tissue.
8. GIVE YOUR BODY SOME REST
You need to give your body time to recover. If you push yourself to the point of exhaustion you might resent spinning.
You want to enjoy it and grow from it. The general rule is to balance between 5 days of work out with two days of rest.
This allows your body to recover and rebuild the muscles broken down during exercise.
9. DRINK PLENTY OF WATER
Always keep hydrated. Drink plenty of water before, during, and after the ride. Sufficient water intake helps your body in burning calories efficiently.
It also helps regulate your temperature as you exercise.
Spinning while dehydrated can cause light headedness and interfere with effective work out. Take frequent sips of a half to a full litre of water while working out to keep hydrated and avoid stomach discomfort.
10. KEEP BURNING CALORIES WAY AFTER THE EXERCISE.
Spinning is a form of HIIT training. HIIT is the most effective way to stimulate the EPOC effect.
Oxygen debt or EPOC (Excessive Post Oxygen Consumption) is the amount of oxygen your body requires to get back to normal.
As your body struggles to get back to this state it continues to burn calories. Several studies have demonstrated how HIIT’s (High-intensity interval training) increases your metabolic rate hours after exercise.
Spinning as a form of HIIT kicks your metabolism into high gear, which is helpful for weight loss.
It is important to note that EPOC is influenced by the intensity of a workout and not the duration. Also, make sure that you keep active throughout the day.
Spinning sessions burn calories creating a calorie deficit that leads to weight loss. You just need to supplement your physical activity with a nutritious diet.
Other benefits of spinning are it improves body composition, lowers blood pressure and cholesterol while decreasing fat mass.