The spinning is a complete exercise that we already know and still have the doubt about whether it is possible to lose weight doing spinning practicing this aerobic activity. The answer is Yes. Does spinning not only aerobic exercise consume more calories? It also tones and tightens the muscles of the legs, buttocks, and abdomen. But be careful how often should I do spinning to lose weight. Over exercise can hurt your muscle and body.
Can you lose weight by spinning?
Practicing spinning helps you lose fat around the waist, tones the muscles of the legs and buttocks; it even fights cellulite. Also, it helps to eliminate stress and improve the cardiovascular state as well as the respiratory one. Below, I have discussed some keys that will help you get the most out of it and lose weight immediately by spinning.
Watch your posture
For a good workout, it is essential to maintain the correct position on the bike. Before you get on and start pedaling, you must adjust and position the chair correctly. It will be more effective, and there will be no injuries.
Once in position, don’t overstress your neck muscles. Relax your shoulders, and don’t load your back. Bend your arms; also, do not open your knees. This way, you avoid hip injuries. Place your pedaling feet on the ground and ensure that the knees must be bent, both standing and sitting.
You already know that losing weight is not achieved overnight. It requires a good diet and an exercise plan. Spinning helps you reaffirm your muscles and lose that flaccidity that you may have in your legs, arms, buttocks, and abdomen. For fat-burning activity and obtain the expected results, it is advisable to practice it at least three or four days a week and take care of eating before and after training. If you are above 60, you can do spinning on the exercise bike for seniors.
You can burn up to 600 calories, and it is relative since everything will depend on your level of sport and the intensity and effort you train.
Pedaling standing up
In this position, get up from the seat and keep your calves vertical on the pedals’ axis. You should do between 80 and 100 strokes per minute. This type of training helps to strengthen the abdominal part and to master the stability on the bike.
Climbing pedaling is also very effective in burning fat. In this position, you get up from the seat but lean your body further forward as if to attack the handlebars. You pedal between 60 and 80 times per minute.
Wear suitable clothing
Choose comfortable clothing and preferably close to the body to avoid any friction or discomfort. Conveniently, the shoes are sports with a rigid sole. If possible, use a watch or synchronize your cell phone to measure your heart rate while you train.
There are two types of interval training in spinning exercise, which are determined by:
–The intensity and duration of the exercise. The number of series and repetitions you do and the duration of the exercise and combination with the rest phases.
–The aerobic intervals should be performed in periods of between 4 and 15 minutes. Anaerobic intervals must take them to the maximum of your maximum heart rate in a very short space of time between 10 and 30 seconds.
How often should I do spinning to lose weight?
If you have a personal trainer, that person is the right person to schedule your training frequency and intensity. Now, how often should I do spinning to lose weight? If the main objective is to use the spinning bike to lose weight and lose weight, I recommend 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 exercise at the pace that makes you feel most comfortable. In the second week, you can increase the difficulty, climbing simulation, and frequency.
Do interval workouts. Start pedaling slowly, then go much faster for a period of time, and then again slowly. Interspersing periods of high demand with others of tranquillity and calm helps to burn many more calories.
Some people think that spinning can cause injuries to the foot, the knee, or even the thighs. This is not like this. It is enough to assume the correct position on the bicycle before starting the training and verify the following safety conditions:
- When doing spinning exercise, your knee should be slightly bent when the pedal is down.
- Your knee should not exceed the line of the ball of the foot.
- The handlebar must be above the height of the chair. This will ensure a comfortable pedaling.
- If the bike has some strap to secure them, please check that they are properly adjusted.
Frequently asked questions
We have answered some frequently asked questions about the spinning exercise.
Can you spin every day?
Will I lose weight spinning 3 times a week?
Does spinning make your thighs bigger?
If you were looking for an exercise to lose weight, it is a great concern about how often should I do spinning to lose weight. You can do an hour riding on the exercise bike 2 or 3 times per day. I prefer to do your exercise sessions at home; you can buy a spinning bike for home and start spinning from day one.
The spinning ensures improvement significantly for your metabolism, but it is an adequate and consistent diet with the goal you want to achieve essential that you adopt. Warm-up before starting the session for 10 or 15 minutes to make the weight loss session effective.