This exercise offers many physical and psychological benefits if we use it when training.
No one doubts that physical exercise is good for our health. In the last decade, gyms have been gaining more and more popularity, and although the goal of some is to improve body aesthetics, practicing physical exercise is a healthy habit as long as it does not become an addiction. Did you know that there are people who are addicted to running? You can read the article ” Runnorexia”: the modern addiction to running “to know more.
In sports centers, a new trend has taken a run and its practice has proliferated in recent times: it is “spinning”, an indoor cycling method that provides a series of physical and psychological benefits.
Brief history of spinning
Three days after arriving in the United States from South Africa in 1979, Johnny Goldberg was robbed at a Santa Monica hotel where he was staying. Virtually penniless due to the incident, he was out of work. Johnny Goldberg, better known as Johnny G today, persuaded gym owners to give him the opportunity to work as a personal trainer, having been a personal trainer for years at a gym in Johannesburg. Was lucky! And shortly after arriving in the US he was already working on what he liked.
When his situation had stabilized, he began to practice cross-country, a specialty of mountain biking, and competed in various events. Goldberg spent hours and hours in his garage training with his bicycle on a roller; however, this method seemed boring. To motivate himself, he played music to make his workouts more enjoyable and fun. He noticed that his physical condition improved at the same time that he was having a good time and told his friends, who began to meet in his garage and all trained together to the rhythm of the music.
But Goldberg had trouble with the roller, so in 1997, he had an exercise bike built similar to the bike he used for competition, which he would call a “sprinter”. This is how this phenomenon of fitness was born, which quickly spread throughout the West Coast of the United States, and over time to the rest of the planet.
Aerobic or anaerobic training?
Spinning is an activity that is carried out in a group and is directed by a monitor. This training program is carried out on stationary bicycles, which are different from the classic stationary bicycle, since it has an inertia disk that makes it keep moving, even if we stop pedaling. This feature helps pedaling to be more natural and our knee doesn’t get stuck when pushing.
It is common to speak of spinning as aerobic work; however, sessions for this sport may contain cardiovascular endurance work, speed training, and interval work, so anaerobic training is also part of this method.
Spinning hooks, mainly because you sweat and work a lot, it is fun and motivating, each one regulates their resistance based on their physical condition and the movement is quite mechanical and simple, unlike what can be a step or step session. aerobics.
The benefits of spinning
If you are thinking of starting in this practice, pay attention to the following lines. Below you can find a list of the 13 benefits of spinning.
1. Low impact on the joints
Spinning is considered a low-impact sport, so it is possible to benefit from training without the joints or knees suffering. Its practice is even recommended for those who suffer from arthritis, according to a study carried out by the Norwegian University of Science and Technology (NTNU).
2. Reduces the risk of injury
Unlike, for example, running on the asphalt or practicing Crossfit, the low-impact modalities are less likely to cause injuries. Studies show that these types of activities are still just as beneficial for improving fitness levels, cardiovascular health, or improving sleep quality. In addition, being an exercise with a repetitive movement pattern, it is safer than other directed classes such as aerobics.
3. Improves heart health
Spinning is a good way to make your heart work healthier. Studies show that it helps improve cardiovascular fitness considerably and, in addition, strengthens our vital organ, improves heart rate and lowers blood pressure.
4. Reduce stress
Spinning helps reduce stress and relieve tension, which is why it is ideal to practice after a hard day’s work. Also, like any form of physical exercise, the daily practice of spinning reduces the levels of cortisol, a hormone that is released in response to stress. This sports practice improves our body’s ability to deal with stress and the negative consequences of this phenomenon.
5. Helps lose fat
Spinning is an ideal workout to burn calories, since depending on the intensity it is possible to burn up to 700 kcal in one session. In addition, interval training causes us not only to burn calories during the session, but also after exercise.
6. Increase self-esteem
Physical exercise can make you feel good and help you look better, which means that your perception of yourself will be positive and, consequently, it can increase your self-esteem. According to the First Barometer on Movement in Spain carried out by ‘Rexona, physical exercise makes us feel good physically and allows us to feel more secure and confident. Of course, without obsessing.
7. Produces chemicals of happiness
Spinning releases a series of chemicals in our brain, such as endorphins or serotonin. Endorphins are responsible for making us feel energetic and spirited after playing sports; and low serotonin levels are associated with depression and negative moods. Studies show that physical exercise increases the levels of these neurochemicals.
8. Helps you sleep better
Serotonin not only improves mood, but also promotes the production of melatonin, which is the hormone related to sleep. Therefore, practicing physical exercise also helps you sleep better, as revealed by a study from Duke University. Thanks to spinning, we achieve a peaceful sleep and we will improve the quality and quantity of it. Of course, it should not be practiced shortly before going to sleep.
9. Improves the immune system
Spinning strengthens the immune system and protects against certain types of cancer. A group of researchers found that sports practice increases the number of cells in the body’s immune system, and although the effect is only temporary, regular physical exercise protects against viruses and bacteria that can cause complications for our health.
10. Improves stamina
Although many factors influence sports performance, it is clear that endurance plays an important role in sports. Being an interval training, spinning improves both aerobic and anaerobic endurance. Even if you are not an athlete, you will notice this on a daily basis, for example, when climbing stairs or walking to work, as you will be less tired.
11. Tones legs, glutes and abs
In spinning sessions not only resistance is worked, but also improves muscle tone, especially in the core area, buttocks and legs. When we increase the resistance on the bike, the same effort is made as if we were climbing a hill, which favors the development of the muscles in these areas.
12. Improve interpersonal relationships
Spinning is done in a group, something that can be very motivating. Also, this is a good opportunity to meet new people and make new friends. As our self-confidence improves and we have more contact with some people, the more we relate to each other. The music from the spinning classes and the fun and active atmosphere stimulate social relationships.
13. Strengthens bones and joints
Spinning will not only strengthen some muscles such as the glutes or hamstrings, but the bones, tendons and ligaments that surround these muscles will also be strengthened. This is also positive if other sports are practiced, as it reduces the risk of injury.