The spinning it’s a very complete exercise; I’m sure you already know that. But maybe you still have doubts about whether it is possible for spinning to burn fat by practicing this aerobic activity. The answer is yes.
Spinning is a recommended exercise for losing weight quickly and at the same time, toning the muscles of the body. But how does spinning do it to lose weight?
How does spinning work to lose weight?
Do spinning It is not only the aerobic activity that consumes the greatest number of calories. The practice of this exercise burns localized fat, especially in the abdomen, which is one of the places in the body where we are most likely to accumulate lipids which, over time, solidify and are almost impossible to remove using natural means.
But what are the conditions that allow you to obtain the best performance while practicing spinning to lose weight?
How to do spinning to lose weight?
Spinning It not only serves us to burn fat and calories. Also tones and strengthens the leg muscles glutes and the abdomen. But be careful, it is not enough to get on the stationary bike and pedal…
To achieve these wonderful results, it is important to take into account the following recommendations:
1. Use the frequency meter
Spinning It is a demanding exercise, which raises heart rate during physical activity. This is one of the reasons why this discipline achieves burn fat. However – and this may be your case – some women do not achieve the proposed objectives, because they pedal at a very low frequency, trying to stay in a “safe zone.”
The frequency meter is used to monitor the frequency cardiac during spinning practice. Thanks to it, you will be able to push yourself to a limit that does not compromise your health and integrity but still manage to reach the appropriate training zone for burning fat and calories.
2. Use the right sports shoes
The spinning bike has a support on its pedals to support the athlete’s foot. Using a special shoe – like those used by professional cyclists – can greatly improve performance during exercise.
Professional shoes designed for cycling, have a hard sole, which guarantees the efficient transfer of force, from the leg to the pedal, without wasting energy.
3. Respect the class schedule
Instructors usually schedule climbing sessions, descending sessions, and, of course, those that simulate routes on flat terrain. Each of these classes requires different postures on the bicycle and greater or lesser energy consumption.
If you are one of those who avoids climbing class, and only attends flat terrain or descent, you will not be able to burn fat and calories at the levels you need to lose weight and tone your body.
4. The comfort of the chair
The chair, or “saddle” as it is also often called, on a stationary bicycle or a classic bicycle, when used for long periods, can cause discomfort, pain, and even the appearance of sores. Boils.
This decreases the intensity of the exercise and becomes an obstacle to achieving goals. Using some type of padded fabric, foam or some type of shorts with special protection will allow you to pedal for much longer, with greater comfort, and thus prevent you from giving up overwhelmed by discomfort and pain.
5. Hydrate the body
A bottle of water or an isotonic drink will help you achieve good performance and avoid dehydration. An isotonic drink It contains minerals and carbohydrates, which help replenish energy, avoiding fatigue. Don’t forget that any type of drink, other than water, will provide you with calories to a greater or lesser extent. So, whenever possible, try to use pure water.
6. Keep a towel nearby
It will always be useful to keep a hand towel in front of the bike. Women tend to sweat a lot. Safe spinning requires your hands to be dry or they may slip on the handlebars during class.
How long does spinning take to lose weight?
If you have a personal trainer, that is the right person to program the frequency and intensity of your training. If not, it is normal for you to wonder how long should I do spinning to lose weight. If your main objective is to use the spinning bike to slim down and lose weight I recommend you start with sessions of 20 to 30 minutes a day, four times a week.
From the third week, you can increase to 1 hour a day, 5 times a week. To improve results, in the first week, you can do the exercise at the pace that makes you feel most comfortable. In the second week, you can increase, increasing the difficulty – climbing simulation – and the frequency.
Do interval training. Start by pedaling slowly, then go much faster for some time, and then slowly again. Interspersing periods of high demand with others of tranquility and calm helps burn many more calories.
Improve your spinning training.
Some people – very few – think that spinning can cause injuries to the foot, knee, or even thighs. This is not so. It is enough to assume a correct position on the bicycle before starting the training and verify the following safety conditions:
- seat height: Before getting on, stand next to the bike and check that the seat is at the height of your hip bone. When riding the bike, your knee should be slightly bent when the pedal is down.
- Distance between seat and handlebar: It should be the same as your forearm, from the elbow to the closed hand. To check this, when sitting, your knee should not exceed the line of the toe.
- handlebar height: The handlebars must be above the height of the chair. This will ensure comfortable pedaling.
- Shoe adjustment: Don’t forget to secure the shoes on the pedal. If the bicycle has some type of strap to secure them, please check that they are tight.
It doesn’t matter if your goal is to lose weight or simply exercise and keep your body toned. He spinning guarantees an improvement significant for your metabolismbut it is essential that you adopt an appropriate diet consistent with the goal you want to achieve.
Add and prioritize natural and nutritious foods in your meals. In this way, the body will remain in optimal conditions for practicing an exercise as demanding as spinning. If you have any questions, remember that you can contact us.
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