Spinning is an organized activity with classes focusing on endurance, strength, intervals, high intensity and recovery and involves using a stationary exercise bicycle with the help of a certified trainer. These classes usually last 50 to 60 minutes with energizing music and an instructor who helps you throughout the workout. The pedal speed is subject to change throughout the workout so that you can challenge your body to push its cardiovascular limit. These levels differ for every individual.
Benefits of Spinning:
- Helps in weight loss
- Helps in building muscles
- Boosts lower body strength
- Improves stability in adjacent joint like hips, knee and ankle
- Improves stamina
- Increases joint flexibility
- Helps reduce risk of heart disease and blood pressure
Spinning is the kind of exercise that don’t just work your leg muscles but your entire body. It works your glutes, arms, shoulders, etc. pretty vigorously. Cycling might intimidate some people, but the great thing about the Spinning class is that you are in charge of the bike; if you feel like you cannot pedal harder, you can slow down, turn down the resistance and then join in when you feel up to it. Many instructors encourage participants to do as much as their body allows them to and take breaks in the middle if their muscles give up. It is a work out which is pretty customizable to your fitness level. You will end up burning up to 300-500 kcal in every session of 60 minutes. This type of exercise class is one that welcomes everyone with different ability levels, whether you are just beginning or someone with a passion for cycling. Instructors guideS participants through multiple phases, including; warm ups, steady up tempo cadences, sprints, uphill climbs, and cool downs.
Core Movements during spinning class:
- Seated Flat
Your hands should be at the middle part of the handlebars. This position should be used only when seated, for flat road simulations and during the warm-up and cool down.
- Standing Flat
Your hands should be where the handlebars cross the body. The body should be upright, with the back of the legs touching the point of the saddle, centre of gravity directly over the crank. The pressure of body weight should never rest excessively on the handlebars.
A combination of seated and standing. Your hands should be where the handlebars cross your body for durations of between two and eight seconds.
- Seated Climb
Your hands should be where the handlebars cross your body.
- Standing Climb
Your hands should be wide and forward so the thumb tips are touching the far end of the handlebars. You are canted slightly forward.
Essential things to keep in mind for spinning class:
- Wear loose and sweat absorbing clothes.
- Wear flat soled shoes.
- You can also use padded cycling shorts for spinning.
- Always keep yourself well hydrated.
- Keep a towel and water bottle handy.
- Communicate with the instructor about your health issues.
Fitness centres that provide spinning classes in Mumbai:
- Gold’s Gym, Bandra West
- 48 Fitness, Lokhandwala
- Nitrro Bespoke Fitness
- Melt, Churchgate
- Jg’s Fitness Centre, Santa Cruz
Fitness centres that provide spinning classes in Pune:
- Fiber Fitness, Viman Nagar
- Beyond Fitness, Kalyani Nagar
- Abs Fitness Club, Camp
- Beyond Fitness, Chinchwad
- Urbrounce Fitness, Baner