Spinning is one of the most energetic forms of activity. But most of all, it's a lot of fun! The advantage of spinning is that, unlike cycling, you do not have to give it up in the fall and winter. See an example exercise plan on a exercise bike.

Spinningare exercises onstationary bikes- but slightly different than those at home or from the gym. Spinning bikes are modeled on cycling bikes - they were supposed to be used by athletes for off-season training.

Today spinning offers many clubsfitness . It is worth a try! It's not just a sport. It's fun!

What is spinning?

Spinning is an endurance class. Music - appropriately selected by the instructor - dictates the pace of the ride. It is related to the terrain: there are sections when you are riding on a flat surface, and there are sections when you will be pedaling downhill and uphill. Thanks to this, you can go on a completely different route each time. You will have a good time, improve your condition and he alth.

What does spinning do?

Cycling is also an aerobic (aerobic) sport, so it has a positive effect on the respiratory and circulatory system. Regular training improves physical condition and strengthens the body's immunity. They also help to deal with cellulite and stretch marks.

While riding, the legs, abdomen, hips and buttocks work intensively - the blood supply to these parts of the body makes the skin firmer and more elastic. Thanks to the exercises, you will strengthen your muscles, but also lose unnecessary kilograms and shape your figure harmoniously.

Find out more: Spinning effects - how many calories can you burn on an exercise bike?

  • How to lose weight in a week? Diet and exercise for rapid weight loss
  • 8 bugs that slow fat reduction
  • Cycling interval training - training plan

Where and when to spin?

Spinning is best done under the supervision of an instructor - he will develop a professional set of interval exercises and adapt them to your condition. If you prefer to exercise at home, invest in a sports exercise bike - one that will allow you to control distance and the amount of calories burned. Remember not to ride it for more than 45 minutes - like thisyou will not burden your joints or "overheat" your body - which can be the cause of an injury. After training, do a few isometric exercises - you will avoid sore muscles and stretch your muscles.

What do you need for spinning?

The spinning outfit should be loose - it shouldn't restrict your movements. Choose a tracksuit or shorts and a t-shirt - preferably a sports company: they are more durable and transport moisture away from sweaty skin. Shoes must be on a thick and hard sole - this will make the feet more stable.

Check: Cycling shoes - how to choose the best cycling shoes?

Spinning at home - training plan

You will not be able to perform such training on a stationary bike as in a fitness club. But exercising at home doesn't have to be monotonous at all! You can diversify them - all you need is the right music: fast and energetic, and slow and relaxing. Then adjust the training to her rhythm:

  • Pedal slowly for 6 minutes, fast for 2 minutes. Repeat 5 times.
  • Pedal slowly 5 mins, 3 mins fast. Repeat 4 times.
  • Pedal slowly 4 minutes, fast 4 minutes. Repeat 3 times.
  • Pedal slowly 3 min, fast 2 min, slow 3 min.
  • Then get up and ride standing for 1 min. Repeat this exercise again (and over time 2, 3 or more - depending on how your condition improves).

Remember to stretch the leg muscles after spinning, which will support regeneration and prevent soreness. Below you will find some examples of exercises:

Stretching the legs (thighs, calves) - a sample set of exercises

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