A spinning class slims more than the treadmill or a run and in addition strengthens the legs and butt, leaving the body more beautiful and attractive. Other benefits are:
- Strengthen the thighs, fighting cellulite on the inner and side of the thighs; Work the glutes, making them firmer and greatly reducing cellulite; Improve blood circulation in the legs, fighting swelling; Strengthen the abdominal muscles when the class is done with the shrunken belly; 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 it is of moderate / high intensity.
How many calories you burn
Spinning slims the belly and legs because it expends a lot of energy. An hour of spinning burns an average of 570 calories per class in women and more than 650 in men, but to lose weight and lose belly it is recommended to use a frequency meter throughout the class, to keep the heart rate above 65% of capacity maximum.
The frequency meter is a portable device that measures the ideal heart rate for weight loss and the gym teacher can indicate which is the ideal frequency of the student according to his age. Certain gyms have stationary bikes that already have the frequency meter on the handlebars, which helps control HR during the entire class.
Thus, if the person eats a good diet and manages to complete the entire class, it is possible to lose about 4 kg per month with training 2 or 3 times a week.
Tips to make the most of spinning class
Some important tips to get the most out of the spinning class are:
- Take 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; Use a shoe with a hard sole, like those of professional cyclists, as this helps to put the strength of the legs directly on the pedal, preventing it from getting lost through a shoe with a soft sole; having a hand towel always close by to avoid that the hands slide off the handlebars of the spinning bike; wear a padded shorts on the private parts to ensure greater comfort during the class; drink coconut water or an isotonic drink like Gatorade, during the class to replenish the water and mineral salts lost in sweat; help the spinning bike at your height to avoid injury to the spine and knees; after class eat some protein-rich food, like a protein shake or yogurt, or a meal with meat agra or eggs to promote muscle growth.
During the whole class you should keep your back straight and avoid straining your neck too much, if there is pain in the neck, relieve tension in this region, turning your head to the sides, but if there is pain in the knees while pedaling, the most indicated is as soon as you can see a doctor or physical therapist.
For those who want to lose weight and lose belly, it is important to remember that the correct diet and regular physical exercise is also important to alternate spinning classes with a type of anaerobic exercise, such as weight training.
