When you take your first spinning class you will instantly be aware of how physically demanding it is, and even better how quickly you get results.
The best part of spinning is that you can burn tons of calories and shape your body at the same time, this will help you reach your goals much quicker & stay consistent because you will see results.
Let’s take a look at the muscles being worked from a spin session.
Muscles Worked From Spinning:
Quads and Hamstrings
The main muscles worked in spinning are the thighs particularly the quadriceps and hamstrings. The thighs are a combination of three muscles which are: the quadriceps located in the front, the hamstrings located in the back of the thighs, as well as adductor muscles on the inside.
The Quadriceps produce around 40% of your pedaling power and are therefore one of the most worked muscles in spinning.
Your hamstrings are worked when you push the pedal back at the 9 o clock position & flex your knee.
Glutes
Your Glutes are a combination of three muscles that form the buttocks. These are the gluteus maximus, gluteus medius, and gluteus minimus.
Your glutes are one of the primary muscles worked in a spinning workout, this is because your glutes must contract to extend your hips thus generating pedaling power.
Core
Maintaining correct posture as well as a steady pace your core will be hard at work at maintaining your upright position. The continuous upper body movement and upright position act as resistance to your core which forces your pelvis, lower back, hips, and abdomen to work harder to keep you from losing your form. This done overtime strengthens your core dramatically, which in turn will enhance your physical capabilities.
A strong core makes it easier to perform other physical activities, this is because a strong core increases your balance & stability & reduces the stress on your joints particularly your lower back.
Major benefits to strengthening your core:
- Improves control & stability
- Reduces risk of injury
- Enhances physical performance
- Improves posture
Calves
The calf muscle located on the back of your lower leg is another well-worked muscle, the calf is activated when flexing the foot at the ankle joint as well as flexing the leg at the knee joint. The calves work as stabilizers and are activated on the top motion of pushing down on the pedals.
Health Benefits of Spinning:
Improved Cardiovascular Health
Spinning is an excellent way to improve your cardiovascular health, which improves your heart health. This reduces the risk of developing cardiovascular diseases which include stroke, high blood pressure, and heart attack.
According to a study done by the University of Glasgow individuals who cycle often reduces their risk of developing a heart disease by 46%.
improving your cardiovascular health can:
- Increased heart & muscle strength
- improve cholesterol
- reduce stress
- lower blood pressure
- weight control
- improve sleep
Burn Calories When You Get Off The Bike
A study done by the Journal of education & training study has found that after a 45-minute spin session participants metabolic rates have increased for as long as 14 hours which resulted in an extra 190 calorie burned.
Slow Down Aging
A study done by the Dan Abraham Healthy Living Center shows that high-intensity cycling exercises provide anti-aging benefits. The study found that individuals who have done high interval cycling activity have a high mitochondrial capacity. A low mitochondrial capacity leads to faster aging. The more effective your mitochondrial can the slower you will age.
Reduce Stress Significantly
A study provided by the lancet evaluated one million participants and confirmed that cycling is one of the top stress relievers. So if you’re in need of a mental boost just start pedaling.
Promotes Weight Loss
Spinning is known for burning a substantial amount of calories around 400 to 600 calories depending on the length and difficulty of the session. It’s also a fun way to burn calories it makes you push harder knowing that you are with a group of individuals giving everything they got.
Tones Muscles & Burn Calories Simultaneously
With Spinning, you get the best of both worlds an intense calorie-burning workout as well as shaping your lower body particularly the glutes and thighs. This helps you reach your fitness goals quicker by burning calories and toning with one exercise.
Live Longer
A study done by the American Journal Of Preventive Medicine shows that cycling for just 60 minutes a week could reduce the risk of early death by 23%. Another study shows cyclists to have an average life span of 81.5 years compared to the average population of 73.5 years.
Spin Like A Victoria Secret Model at Home!
You don’t need a class to enjoy the awesome benefits of a spinning session. You can purchase your own spin bike and start getting a sweat on. Many Victoria secret models such as Alessandra Ambrosio own a spin bike at home in order to burn calories and tone the lower body efficiently and effectively.
The best part of owning your own spin bike is you can go at your own pace at whatever time you feel like. This makes it easier to stick to your workouts and keep a routine and keep it consistent.
Things To Know Before You Take Your First Spin Class:
Set Up Your Bike Correctly
It’s important to arrive around 10 minutes early so you can set up your bike correctly and to your liking.
Setting up the saddle height is the most important to find the perfect height for you just stand next to the bike and place your hands on your high hip bones and match the seat with that and your good to go.
Pick Your Resistance
You will be able to set your own resistance as a beginner you may feel tempted to challenge your self and increase the resistance. But you can end up with bad form and eventually injuring your lower back. You want to find a happy medium where it’s not to difficult but you also don’t want it to be too easy.
Wear The Right Clothes
Since your going to sweat a lot it’s recommended that you wear a moisture-wicking breathable top & some comfortable leggings or shorts. You should be comfortable in your clothes to allow you to perform to the best of your ability.
Stay Hydrated
Hydration can have a massive impact on your performance so it’s recommended that you come equipped with a water bottle & keep your self from becoming dehydrated.
Bring a Towel
As mentioned above spinning makes you sweat a lot! so make sure you bring a towel.
Keep Proper Form
Maintaining proper form is essential for not hurting your self, listen to the instructor’s explanations because it will ensure you work the right muscles and do so effectively and efficiently.
Enjoy The Ride
Spinning is a fun experience just don’t overthink it & have fun. This will make it much easier for you to get through the workout with full intensity & stay consistent.
Final Thoughts
So there you have it spinning is an effective way to tone your lower body particularly the thighs and glutes. It also improves posture by strengthening the core which is a combination of your lower back, abdominal muscle, pelvis & hips. Spinning also provides major health benefits such as reducing the risk of cardiovascular disease, improving heart health, weight loss and much more. Spinning is easy on the joints and is a low impact exercise which makes it perfect for anyone with injuries. The awesome part about spinning is you can choose whether to take a class or just do it at home with video guidance. If you decide to take a class make sure you follow our guides above to know what to expect all that’s left to do now is book a class or get a bike and start reaping the benefits from this awesome workout.