A spinning class loses more weight than a treadmill or a run and also strengthens your legs and butt, making your body more beautiful and attractive. Other benefits are:
- Strengthen the thighs, combating cellulite on the inner and lateral part of the thighs;
- Work your glutes, leaving them firmer and greatly reducing cellulite;
- Improve blood circulation in the legs, combating swelling;
- Strengthen the abdominal muscles when the class is done with the belly tucked in;
- It improves cardiac and respiratory function, lowers cholesterol and helps control blood glucose levels.
The classes are dynamic and motivating, however they are more suitable for those who are already used to exercising because they are of moderate/high intensity.
How many calories does it burn
Spinning slims your belly and legs because it uses a lot of energy. An hour of spinning burns an average of 570 calories per class for women and more than 650 for men, but to lose weight and lose your belly, it is recommended to use a heart rate monitor throughout the class, to keep your heart rate above 65% capacity. maximum.
The heart rate meter is a portable device that measures the ideal heart rate for losing weight and the gym teacher will be able to indicate the student’s ideal heart rate according to their age. Some gyms have exercise bikes that already have a heart rate monitor on the handlebars, which helps control HR throughout the class.
So, if the person eats well and manages to complete the entire class, it is possible to lose around 4 kg per month by training 2 or 3 times a week.
Tips for making the most of your spinning class
Some important tips to get the most out of spinning class are:
- Drink 1 glass of fruit juice, drink 1 liquid yogurt or eat 1 fruit about 30 minutes before class;
- Stretch before class starts;
- Start at a slower pace and gradually increase the speed and strength of your legs;
- Wear sneakers with a hard sole, like those used by professional cyclists, as this helps to put the strength of your legs directly into the pedal, preventing it from being lost through sneakers with a soft sole;
- Always have a hand towel nearby to prevent your hands from slipping off the handlebars of the spinning bike;
- Wear padded shorts on your private parts to ensure greater comfort during class;
- Drink coconut water or an isotonic drink like Gatorade during class to replace water and mineral salts lost in sweat;
- Adjust the spinning bike to your height to avoid spinal and knee injuries;
- After class, eat a protein-rich food, such as a protein shake or yogurt, or a meal with lean meat or eggs to promote muscle growth.
During the entire class you should keep your back straight and avoid straining your neck too much. If there is pain in the neck, relieve the tension in this region by turning your head to the side, but if there is pain in your knees while pedaling, the best option is as soon as you can see a doctor or physiotherapist.
For those who want to lose weight and lose belly fat, it is important to remember that eating correctly and practicing regular physical exercise is also important to alternate spinning classes with a type of anaerobic exercise, such as weight training.
