Spinning is a sport that has become extremely popular in recent years. It is an activity that simulates cycling in an indoor environment , combining muscular strength and motivation in an engaging and lively group environment.

For those looking for an effective and dynamic way to improve their physical fitness, this modality presents itself as an attractive option.

But before you begin practicing, it is necessary to know what is required to take the first steps in this sport. So, if you are interested in learning more about spinning, read this content!

What is spinning?

Spinning (or indoor cycling) is an activity that is part of the cycling practice. In this modality, the ergonomic bike is used to do a sequence of exercises , normally choreographed to the rhythm of music .

The activity will simulate routes that involve descents and ascents, as if the cyclist were actually cycling through the streets , in sync with the beat of the music in the background, with the help of an instructor.

The practice is considered extremely motivating and seeks, through collectivity, the motivation to cycle in classes, burning many calories .

Additionally, the relaxed environment encourages practitioners to give their best, making spinning a great option for those who want to achieve their goals in a fun and effective way.

Features of the modality

As previously mentioned, spinning is a collective practice that simulates climbs and descents, using an ergonomic bike, accompanied by music to give rhythm to the workouts.

Nonetheless, there are other features of indoor cycling, in which the bike can be adjusted to varying levels of effort, based on the individual’s physical condition and preparation. Thus, both novices and veteran athletes can profit from this modality, since each individual is able to adjust the resistance of his/her bike based on their level of preparation.

Spinning also helps a lot with cardiovascular issues because it is an aerobic exercise. Not to mention that it is designed for those who do not want to be alone or bored with conventional workouts.

Overall, it is a versatile modality , which offers a complete workout, combining cardiovascular intensity and muscle strengthening .

How does a spinning workout work?

Instructions are given by a teacher who stands in front of the students and describes the movement and pace of each phase of the exercise. This way, students can watch precisely what to do.

As the practice progresses, guidelines begin to emerge, indicating position and intensity for the movements, which are usually based on the rhythm of the music playing at the location.

Participants are usually segregated into groups with the same fitness levels, referred to as “energy zones.” This method enables fitness instructors to design workouts to suit each group’s needs and capabilities.

In addition, this segregation avoids potential injuries caused by overexertion, promoting gradual development, as well as making the experience more inspiring and efficient for all practitioners.

Who can practice spinning?

Spinning is a sport that, in general, does not have many contraindications. Its adaptability and low impact on joints make it a good choice for anyone.

Although it is an activity that can be performed by young people and even the elderly, its main prerequisite is that the practitioner is in good health and that the joints and spine are free from problems, after all, these regions are activated during the exercises.

Therefore, it is necessary to check each person’s case, and a doctor’s evaluation is recommended to avoid possible damage to the body . If you have any difficulties, know that the sport can be practiced, as long as you have the appropriate personalized monitoring.

The only caveat is the intensity, after all, as it is a cycling simulation, practice moderately and do not exceed your limits , as if you overdo it, you could cause injuries.

What do you need to practice spinning?

To start practicing indoor cycling, it is important to understand that a few simple steps can prepare you for this modality . The first of these is to look for a gym that offers spinning classes with the appropriate bikes and guidance from specialized Physical Education professionals.

If this is your first time, consider a beginner class and talk to the instructor for personalized guidance.

In addition to these procedures, there are other recommendations to start in practice:

• Maintain correct posture.
• Focus on your breathing .
• Vary the styles of classes.
• Set goals.
• Do warm-up exercises .

Essential accessories

For comfort in your practice, you require some safety gears during training. Begin with a towel, as you should have it at your disposal to not sweat excessively on your face and not slip hands on the handlebars.

And to keep your body active, carry a bottle of water with you to avoid dehydration, or an isotonic drink, in case you need to replenish mineral salts if the practice is intense.

Select comfortable clothing and correct athletic shoes. Shorts normally come in the form of those that are designed to be worn for comfortable sitting on a bicycle and minimizing chafing. The saddle will also need to be cushioned in order to minimize discomfort through the provision of a softer, more cushioned spot to sit on.

Finally, an optional accessory in some gyms is a special pair of shoes for professional cyclists. They have a hard sole, which prevents waste or wear when transferring force from the foot to the pedal, as can happen with conventional sneakers.