Pedaling in a group to the rhythm of music is a fun way to get in shape and strengthen the cardiovascular system. Here are some tips for beginners.
Arrived from the east coast of the United States, spinning has been imposed in recent years as a fashionable exercise in gyms.
It consists of pedaling in a group on stationary bicycles, to the rhythm of an energizing music and following the instructions of a monitor that guides a hypothetical outdoor route, with some strong “climbs”.
Despite being practiced indoors, it achieves, therefore, that the training is very dynamic and the group is involved in the activity collectively, helped by music to interpret the changes of rhythm and maintain the regularity of pedaling.
SPINNING EFFECTS: BENEFITS FOR THE BODY
The monitor usually sets very fast paces, so spinning requires a lot of energy.
Although the resistance of the pedals can be adjusted, the objective is precisely to stimulate the cardiovascular system with effort.
However, you have to be cautious if you are not used to it and listen to the body to adapt the rhythm to the level of training of each one, since the groups are rarely homogeneous.
Spinning exercises above all the muscles of the legs and buttocks but also all that allows to maintain the position of the upper part of the body, such as the lumbar, trapezius, pectoral or deltoids.
One of the advantages of the bicycle is that the joints do not suffer as much as when, for example, you run, because it does not impact on them all the weight of the body.
TIPS FOR BEGINNERS IN SPINNING
The monitor must be notified before the first session so that he can help familiarize us with the bike and the movements, and to take it into account during the session.
To begin with, the saddle is placed at hip height while standing next to the bike.
Once seated, the heel is supported on the pedal to check that the leg is fully extended at the lowest point of the rotation; Thus, as you pedal with the front of the foot, the leg will flex just a little, just enough.
It is important to provide yourself with a bottle of water or an isotonic drink.
As for the most suitable clothes for spinning, it is recommended to wear tight pants that do not cause friction with the skin. as well as a sweat towel.