Spinning: how to start this exercise on a bicycle

Arrived from the east coast of the United States, spinning has been imposed in recent years as a fashionable exercise in gyms.

Consists in pedaling in a group on exercise bikes, to the rhythm of energizing music and following the instructions of a monitor that guide a hypothetical outdoor tourwith some strong “rises”.

Despite being practiced indoors, it thus makes the training very dynamic and the group gets involved in the activity collectively, helped by the music to interpret the changes of rhythm and maintain the regularity of the pedaling.

Effects of spinning: benefits for the body

The usual thing is that the monitor marks very fast rhythmsso spinning requires a lot of energy.

Although the resistance of the pedals can be adjustedthe objective is precisely stimulate the cardiovascular system with the effort

However, one must be prudent if one is not used to it and listen to the body to adapt the rhythm to the level of training of each, since the groups are rarely homogeneous.

Spinning exercises above all the muscles of the legs and buttocks but also all that allows you to maintain the position of the upper body, such as the lumbar, the trapezius, the pectoral or the deltoids.

One of the advantages of the bicycle is that the joints do not suffer as much as when, for example, you runbecause the entire weight of the body does not impact on them.

Tips for beginners in spinning

The monitor must be notified before the first session so that he can help we familiarize ourselves with the bike and the movements, and to take it into account during the session.

For a start, the saddle sits at hip height when standing next to the bike

Once seated, the heel rests on the pedal to check that the leg is fully extended at the bottom of the rotation; thus, since you pedal with the forefoot, the leg will flex just a little, just enough.

It is important to provide a water bottle or of some isotonic drink.

As for the most appropriate clothing to practice spinning, it is recommended to wear a tight pants that do not cause friction with the skin. as well as a sweat towel