Doubts about whether spinning can burn fat by practicing this aerobic activity. The answer is Yes.
In fact, spinning is a recommended exercise to lose weight quickly and, at the same time, tone the muscles of the body. But how does spinning to lose weight?
How does spinning work to lose weight?
Spinning is not only the aerobic activity that consumes the highest number of calories. The practice of this exercise manages to burn localized fat, especially in the abdomen, which is one of the places in the body where we are more prone to accumulate lipids that, over time, solidify and are almost impossible to eliminate using natural means.
But, what are those conditions that allow you to obtain the best performance while spinning to lose weight?
How to spin to lose weight?
Spinning not only serves to burn fat and calories. It also tones and strengthens the muscles of the legs, buttocks and abdomen. But be aware that it is not enough to get on the exercise bike and pedal…
To achieve these wonderful results, it is important to take into account the following recommendations:
Use the frequency meter
Spinning is a demanding exercise, which raises the heart rate during physical activity. This is one of the reasons why this discipline manages to burn fat. However – and this may be your case – some women do not achieve the proposed objectives, because they pedal at a very low frequency, trying to stay in a “safe zone”.
The frequency meter is used to monitor the heart rate during the practice of spinning. Thanks to it, you will be able to push yourself up to a limit that does not compromise your health and integrity, but still manages to reach the appropriate training zone for burning fat and calories.
Wear the right sports shoes
The spinning bike has a support on its pedals to support the athlete’s foot. Using a special shoe – like the ones used by professional cyclists – can greatly improve performance during exercise.
The professional shoes designed for the practice of cycling, have a hard sole, which guarantees the efficient transfer of force, from the leg to the pedal, without wasting energy.
Respect the class schedule
Instructors usually schedule climbing sessions, others downhill and of course, those that simulate routes on flat terrain. Each of these classes requires different postures on the bike, and more or less energy consumption.
If you are one of those who avoids the climbing class, and you only attend flat terrain or descent, you will not be able to burn fat and calories, at the levels you need to lose weight and tone your body.
The comfort of the chair
The chair, or “saddle” as it is also called, on an exercise bike or a classic bike, when used for long periods of time, can cause discomfort, pain and even the appearance of boils.
This decreases the intensity of the exercise and becomes an obstacle to the achievement of goals. Using some type of padded fabric, foam or some type of shorts with special protection, will allow you to pedal for much longer, with greater comfort and thus prevent you from giving up overwhelmed by discomfort and pain.
Hydrate the body
A bottle of water or an isotonic drink will help you achieve good performance and avoid dehydration. An isotonic drink contains minerals and carbohydrates, which help replenish energy, avoiding fatigue. Do not forget that any type of drink, other than water, will provide calories to a greater or lesser degree. So, if possible, try to use pure water.
Keep a towel nearby
It will always be useful to keep a hand towel in front of the bike. Women tend to sweat a lot. Safe spinning requires hands to be dry or else they may slip on the handlebars during class.
How long does spinning take to lose weight?
If you have a personal trainer, that is the right person to program the periodicity and intensity of your training. If not, it is normal for you to wonder how long I should spin to lose weight. If your main goal is to use the spinning bike to lose weight and lose weight, I recommend starting with sessions of 20 to 30 minutes a day, four times a week.
From the third week, you can increase to 1 hour a day, 5 times a week. To improve the results, in the first week you can do the exercise at the pace that makes you feel most comfortable. In the second week, you can increase, increasing the difficulty – climbing simulation – and the frequency.
Do interval training. Start by pedaling slowly, then go much faster for a period of time, then slowly again. Intercalating periods of high demand with others of tranquility and calm helps to burn many more calories.
Improve your spinning training
Some people – very few – think that spinning can cause injuries to the foot, knee, or even thighs. This is not like this. It is enough to assume a correct position on the bicycle before starting the training and verify the following safety conditions:
- Seat height: Before getting on, stand to the side of the bike and check that the seat is at the height of the hipbone. When getting on the bike, your knee should be slightly bent when the pedal is down.
- Distance between the seat and the handlebars: It must be the same as your forearm, from the elbow to the closed hand. To check it, when sitting down, your knee should not exceed the line of the tip of the foot.
- Handlebar height: The handlebar must be above the height of the chair. This will ensure comfortable pedaling.
- Fitting the shoes: Don’t forget to secure the shoes on the pedal. If the bike has some type of strap to secure them, please check that they are well adjusted.
It doesn’t matter if your goal is to lose weight or just exercise and keep your body toned. Spinning guarantees a significant improvement for your metabolism, but it is essential that you adopt an adequate diet that is consistent with the goal you want to achieve.
Add and prioritize natural and nutritious foods in your meals. In this way, the body will remain in optimal conditions for the practice of an exercise as demanding as spinning. If you have any questions, remember that you can contact us.
