On the saddle, get set, go: Those who regularly pedal at full steam during spinning will achieve success after only a short time. Whether for burning fat, strengthening the cardiovascular system or for the muscles - indoor cycling entails hardly any risks. At the same time, the workout on the indoor bike is about more efficient than cycling outside.
But what is spinning actually? And how does an indoor bike work? The difference to the conventional bike: The spinning bike has only one flywheel at the front, so there is no idling, just as little braking. This makes indoor cycling all the more strenuous.
In the following, we present ten reasons why you should consider a round on the spinning bike.
You haven't exercised for a long time, but now you want to do something for your health? Then spinning is the right choice.
The combination of individually adjustable intensity and heart rate monitoring with a heart rate monitor allows you to train in a health-conscious manner. In addition, the even load offers one of the most gentle methods to optimize lung capacity and heart rate in the aerobic range.
Those who have problems with their knees, back or hips usually have to refrain from joint-straining movements. Here, too, spinning is considered a secret weapon and is even superior to cycling on the road.
Equipped with a flywheel, the indoor bikes have a much smoother gear ratio, making pedaling easier. This makes pedaling particularly easy on the joints and strengthens the muscles at the same time. In addition, you are safe from falls and impacts on the spinning bike.
For those who want to get rid of a few excess pounds, spinning for fat burning is an excellent solution because the interval-like workout burns plenty of calories. Between 500 and 700 calories are possible per hour, depending on the intensity.
An important factor on the path to athletic success is continuity. If you can only get up for every third training session, you won't achieve any results worth mentioning. Motivation is the key word here.
On the Spin Bike, a large part of the motivation comes from training together in a group. This turns every workout into a friendly competition among like-minded people, where you spur each other on to new best performances.
Newcomers in particular are often uncomfortable joining a fitness class. Will I be able to keep up? Will I embarrass myself? These and similar questions are often asked. In spinning, the fear of embarrassing yourself is completely unnecessary.
Although the pace is usually set by an instructor, the level of intensity can be adjusted individually.
For all those who don't think much of endless endurance units in the aerobic range, there is good news: Spinning is also ideally suited for training strength endurance. In this way, you can specifically push your own limits in the anaerobic range and improve the endurance of your muscles.
A frequently asked question is: Which muscles are trained during spinning? This aspect is likely to attract the attention of the ladies in particular: Those who regularly train on the spinning bike will notice a significant change in the muscles of the buttocks and legs.
The welcome effect is due to fat burning while building muscles at the same time. But not only these muscles are trained during indoor cycling.
The front and side abdominal muscles as well as the back extensors are also stressed during spinning. Especially when the speed is increased and cycling in a standing position, our torso has to do a lot of balancing work.
The result: our posture improves. Visually, the training is noticeable in the form of a flatter stomach. The only difference is that if you want to build lean or toned muscles, strength training is more suitable, because these muscles need constant stimulation.
What should be fun about cycling on the spot, some may ask at this point. But appearances are deceptive.
The constant change of pace, the training in the group, the pedaling to rhythmic beats and last but not least the motivation by the spinning instructor make the workout on the indoor bike a highly fun and varied experience.
If you just want to clear your head after a hard day at work, spinning is just the thing for you. The intensive indoor cycling is pure stress relief. Once you've bitten your way through the workout, you'll be rewarded with pleasant exhaustion and a good dose of endorphins.
The Peleton Bike is one of the latest trends in indoor cycling. The US brand's fitness machine is an indoor exercise bike with an integrated touchscreen display that allows athletes to stream motivational workout videos. Thousands of video sessions are available through the Peloton All Access membership, including short clips for a quick workout session in between.
There are multiple fitness instructors to choose from for live classes, recorded classes and music. To keep motivation high, Peleton also offers many other social features, such as the ability to ride virtually with friends, as well as leaderboards with achievement badges. In addition to the equipment and accessories for the home gym, a mobile app is also available that anyone can sign up for, even if they don't have a Peloton fitness device.
Indoor cycling is not only healthy, you also build muscles and reduce stress. Spin bike training can't replace weight training in terms of muscle building, but if you want to stay fit and work on a slim figure, you're making the right choice.
The advantages of spinning at a glance:
- Promotion of the cardiovascular system
- Muscle building
- Stress reduction
- Promotion of endurance
- Group training is possible
The sport is particularly suitable for people who attach great importance to high speed during training.
Finally, we will address the most frequently asked questions related to spinning.
With spinning you build up your leg muscles. However, you should not expect the same results as with weight training. Spinning is an endurance sport and the physical changes are mainly emphasized by fat loss.
A high-quality spin bike costs between 600 and 1,200 euros. Depending on the desired equipment, prices rise to more than 2,000 euros.
On average, a person weighing 70 kilos burns about 150 to 170 calories during 30 minutes of spinning.
The focus is on your own health. This means that you should not overdo it in terms of speed when indoor cycling and you should also give your body enough rest. Spinning up to five times a week should not be a problem, but this varies from person to person.