26 Jul Pedal for Progress: Boost Endurance and Burn Calories in Invigorating Spin Classes
A spin class helps you shred calories, build strength, and meet great people. Sounds good, right?
When you sign up for a spin class, you will get all of the above, but what type of fitness will you get from a spin class, and how can taking a spin class help you achieve your fitness and health goals?
Like many types of exercise, spin classes can also give you a range of positive mental and physical benefits, striking a good balance between building cardio and muscle strength and developing more structure around sleep and heart health.
Spin classes are a good way to enter for people looking to get back into fitness after injury or long periods of inactivity. Classes are an inclusive way to bring together people at all different fitness levels who share a common goal of self-improvement.
In this article, we will explain how you can boost endurance and burn calories through spinning and demonstrate how to get the best for your body out of a class.
During the 1990s, spin classes were a big deal, bringing an entire generation of people looking to get fit into gyms and onto stationary bikes.
Thirty years later, spin classes show no signs of fatigue. In the discipline’s history, it has gone from a fitness fad to sports science, with the fitness community sharing the sentiment that taking a cycling class is a great way to be active while keeping your overall impact to a minimum and developing a baseline level of cardiovascular fitness.
From a scientific standpoint, spin classes allow your body to develop strength around your legs, knees and hip area. When you can build strength in your body without the physical exertion that can come from lifting weights, stationary cycling builds strength here and helps slow the onset of degenerative illnesses like arthritis and the ageing process.
Not only do you build strength from spinning, but you can also improve your metabolism. It is a result of the strength you build in your legs and hips due to the increase in muscle mass, allowing your body to burn more calories. The calorie-burning effect can last hours after you train, allowing your body to be in a state that promotes weight loss.
The combination of moving builds endurance, strength and cardio fitness. Combining exercise and other elements with a healthy diet can significantly improve mental well-being and longevity.
Taking spin classes can offer the best of both worlds regarding building strength and cardio fitness, but let’s take a closer look at each element it brings to your overall fitness so that it can help you decide how you want to bring spin into your world.
Spin class is perfect if you want a total body workout covering all the major muscle groups. It helps give the strength in:
- Your core strength, balance, and posture on and off the bike.
- Upper body strength from gripping onto the bike will increase, and standing up while pedalling through the class will add more intensity to your work, ultimately strengthening this area.
- Your back. Having a strong back is central to a strong spine and better posture.
- Strong glutes that will help you pump through a spin class, increasing the resistance or going on an incline burst when standing up.
- Quadriceps will strengthen, allowing you to push through hill climbs and gain speed.
- Hamstrings and lower legs will build, giving you strength to take on any day-to-day activities.
Cycling is a great cardio exercise as it strengthens your heart and lungs. You pump blood through your body to increase your oxygen levels and lung capacity, and you will notice that your level of fitness and endurance to the exercise you are doing will increase over time.
Not only will you feel better from a spin class, but you’ll also start to see changes on the outside, as you’ll be burning some serious calories along the way.
Cardio exercise in a spin class, over time, will also show improvement in the following:
- Your brain and memory functioning
- Blood pressure
- Better sleep patterns
- Blood sugar levels
- Better immune response
- Increased mood levels
- Lower stress levels
- Increased energy levels
- The way you look and feel
Cardio exercise improves your heart health, minimising the risk of heart disease and lowering other risks like high blood pressure and diabetes.
Implementing anywhere between 75 to 150 minutes of cardio exercise in your weekly training schedule will improve your aerobic fitness, and your health will improve over time. It is important to note that cardio and a healthy diet maximise your chances of achieving improved health and well-being.
Maintaining form and rhythm with a spin cycling class is key to building strength in the right areas.
We recommend not going too hard or too soon – it’s all about the long game. You will want to ease into and find your form by slowing down to get the most out of class.
Once you have developed strength in the above areas, it’s time to increase resistance. The more you increase one, you increase the other, and so on.
Since 2014, our Cycle Collective spin studio in Richmond, Melbourne, has strived to provide world-class, science-based spin classes and spin class instructor training.
If you’re considering a spin class and want to see how you can improve your fitness, come into our Richmond Studio and see why more people are choosing to spin. You can be sure you’ll get the best of strength and cardio by taking one of our classes.
Our trusted and highly qualified spin class instructors and world-class facilities will help you achieve the results you’re looking for, and it’s a great community of people who are all working towards similar goals.
Image by Freepik