A spinning class thinner than the treadmill or a jog and further strengthens the legs and butt, leaving the body more beautiful and attractive. Other benefits include:
- Strengthen the thighs by fighting cellulite on the inner and lateral thighs;
- Work the buttocks leaving them firmer and greatly reducing cellulite;
- Improve blood circulation in the legs, fighting swelling;
- Strengthen the abdominal muscles when the lesson is made with the belly shrunk;
- It improves cardiac and respiratory function, lowers cholesterol and helps control the rate of blood glucose.
The classes are dynamic and motivating, however they are and more suitable for those who are already accustomed to exercise because it is of moderate intensity / high.
How many calories does it burn
Spinning slims the belly and legs because it spends a lot of energy. An hour of spinning burns an average of 570 calories per class in women and over 650 in men, but to lose weight and lose belly is recommended to use a frequency meter throughout the class to maintain a heart rate above 65% capacity maximum.
The frequency meter is a portable device that measures the ideal heart rate for weight loss and the gym teacher can indicate the ideal frequency of the student according to his age. Some academies have exercise bikes that already have the frequency meter on the handlebars, which helps control CF throughout the class.
Thus, if the person makes a good diet and is able to complete the whole class, it is possible to lose about 4 kg per month with training 2 or 3 times a week.
Tips to get the most out of spinning class
Some important tips to get the most out of spinning class are:
- Take 1 cup of fruit juice, take 1 liquid yogurt or eat 1 fruit about 30 minutes before class;
- Align before class begins;
- Start at a slower pace and gradually increase the speed and strength of the legs;
- Wear stiff-sneaker sneakers, like those of professional cyclists, as this helps to put leg strength directly on the pedal, preventing it from being lost through sneakers with a soft sole;
- Have a wipe of hands always around to keep your hands from slipping off the spinning bike's handlebar;
- Wear a padded shorts in the intimate parts to ensure greater comfort during class;
- Drink coconut water or an isotonic drink like Gatorade, during class to replenish water and minerals lost in sweat;
- Helping the spinning bike to its height to avoid injuries to the spine and knees;
- After class eat some protein-rich food, such as a protein shake or yogurt, or a meal with lean meat or eggs to promote muscle growth.
During the whole class, you should keep your back straight and avoid straining your neck, if there is neck pain, relieve the 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 physiotherapist.
For those who want to lose weight and lose belly it is important to remember that the correct nutrition and regular practice of physical exercise is important to still interweave spinning classes with a type of anaerobic exercise, such as bodybuilding.
