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Eight Benefits of Spinning

Joseph Coupal - Tuesday, September 04, 2018
Spinning Classes - Sudbury, MA

Yes, you love hopping on your bicycle when it’s nice outside, pedaling from one place to another and getting in some good exercise. But the thought of sitting on a stationary bike and sweating in a dark room for 45-minutes baffles you. What enjoyment could you possibly get out of that? Don’t be so quick to turn your nose up at an indoor cycling training.

Spinning exercise is helps you to get motivated and get the endorphins flowing. Plus, you can burn anywhere from 400 to 600-plus calories depending on your intensity and how long you’re in the saddle. Still not convinced? Here are eight reasons you should learn to love class.

1. You’ll get the energy you need to give 100 percent the whole workout.

From the instructors to the music to the constant change in lighting, good spin classes never seem to have a dull moment. You’re going to come and have an instructor who’s giving 120 percent and that’s contagious.

2. You’ll push yourself to the max, but no further.

Spin classes aren’t made for Tour de France contenders. They are for everyone from beginner to advanced levels of fitness. We focus on metabolic intervals, light resistance to heavy resistance, so your legs burn and are challenged, but never feel too fatigued. Indoor cycling studios take an interval approach to pedaling on “flat ground” versus pushing hard to “climb a big hill”. Interval training gets the heart rate up so you can burn more calories in less time. It may hurt a little to walk up and down the stairs after class, but who doesn’t love knowing they worked hard.

3. You’ll get lost pedaling to killer music.

And after taking class a few times, you’ll learn which instructor you like best, and who has the most similar taste to you in music. There’s nothing like keeping pace with a good beat and seeing everyone else around you on the same count. Research even supports that athletes work out harder when listening to music at a faster tempo. Music is a huge part of working out. It allows you to bring up feelings and emotions that you wouldn’t think about at the office. If you had a bad day, it helps you restart.

4. You’ll get a full-body workout — not just legs!

Didn’t expect to see weights in a cycling class? It’s becoming more and more popular, as well as the use of resistance bands. While Spinning is great for your legs, different methods are focusing on giving riders more of a total-body burn. If we’re promoting a full-body workout, we want to make sure we’re delivering. And in the meantime, you’re still pedaling. Though the weights may seem light at first, after a few songs, they’ll feel like bricks and impose a real challenge — no matter your strength level.

5. You’ll get used to that sore butt feeling.

We’re not going to lie, if it’s your first time, or you haven’t been in a while, chances are, your bum will be sore the next day. So what can you do to avoid squirming at your desk the day after? Be sure you’re not in the saddle the whole time. Most classes will have you in and out of the saddle every other song. If we spend 50 percent of one song out of the saddle, the next one we’re in. Still not comfortable? Try using a padded seat or shorts with a shammie in them.

6. You’ll define and lean out your legs.

Notice we didn’t say bulk up. It’s a huge misconception that ‘my legs are going to get big if I spin’”. The interval training that most studios practice, with some upper-body work, allows you to tone muscles that you may have not even known you had and sculpt your body back into youthful shape.

7. You’ll feel that team spirit.

While it can be fun to go on a ride alone to clear your thoughts, the energy you feel from your spin class peers is contagious. If you come into class and really show up, your 45-minute ride could feel as fast as 20 minutes because you’re enjoying it. For instructors, it’s all about entertaining, interacting with the crowd and having a great time so that riders aren’t watching the minutes drag on — that’s the worst kind of workout. And when blacklights are switching on and off, and the person next to you is screaming out in anticipation and excitement for the coming climb, you won’t even realize it’s your second-to-last song. You’ll be having too much fun working out and sweating.

8. You’ll leave feeling euphoric.

That’s the best way to describe the energy high that sticks with you after the ride.

Choosing to ride doesn’t mean giving up all other exercise and trading in the barbell for cycling shoes. But if you’re healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness. And if you’ve decided that spin is the way you’re going to get fit, then don’t be scared to fully commit. No matter which method you choose, Spinning in any capacity is amazing for you. It can only help you better yourself.

For more information on our indoor cycling studio, contact The FieldHouse in Sudbury.

Source: huffingtonpost.com

Lose Weight With Indoor Cycling Training

Joseph Coupal - Thursday, August 30, 2018
FieldHouse, Sudbury, MA

Whether you want to slim down for vacation, a special event, or the holidays, exercise needs to be part of the weight-loss equation. Exercise will help you preserve muscle mass, which is healthier for your body and better for your appearance. Plus, maintaining muscle will make your weight loss easier to sustain for the long haul. While a leisurely bike ride outside isn’t likely to help you shave off pounds, indoor cycling training can. Besides burning 400 to 600 calories in a 45-minute class there are other benefits of spinning. Indoor cycling also helps rev up your metabolism and offers the opportunity to tone and strengthen all of the muscles in your legs, glutes, and core—without bulking up your thighs. To get the most out of an indoor cycling routine, see the tips below.

Cycling Tips

Eat before you ride.

Contrary to what you may have heard about the benefits of exercising on an empty stomach, it’s smart to provide your body with the energy it needs to ride hard and get maximal benefits from the workout. Even if you take an early morning class, eat something small 30 minutes before you ride. Do the same an hour or two before afternoon or evening cycling sessions by having a combination of protein and carbs. Besides helping you fuel up for the workout, eating beforehand can help you burn extra calories, thanks to the thermic effect of food. Be sure to drink plenty of water before, during, and after the ride; your body needs a sufficient water intake to keep your metabolism humming and burning calories efficiently.

Vary the pace and difficulty.

With most forms of exercise, interval training can pump up your metabolism more than exercising at a steady state—and the same is true of indoor cycling. Think of it as a way of tricking your body into burning calories faster. By alternating bursts of harder pedaling (meaning, a faster cadence against heavier resistance) with a more comfortable pace, you’ll burn more calories during the workout than you would have at a steady, moderate pace. This will also trigger greater exercise post oxygen consumption (the after-burn effect), causing you to continue to burn more calories for a few hours after cycling.

Split your workouts.

If you don’t have time for a 45-minute cycling class, do two 25-minute solo sessions and you’ll burn just as many calories between the two as you would with one longer class. You might even push yourself harder during a shorter session, torching more calories. Either way, you’ll reap the after-burn effect twice in a day instead of once, allowing you to burn more calories in 24 hours.

Revamp your cycling workouts.

Do the same type of ride day after day, and your body will adapt to the activity and you won’t get as big a metabolic bang for your effort as you did initially. The solution is to regularly switch up the types of rides you do (alternating between endurance, strength, interval, and race-oriented rides), and vary the intensity, to coax your body into burning calories faster during and after the workout.

Do resistance training.

The more lean muscle you have, the higher your resting metabolic rate (RMR) will be and the more calories you’ll burn even at rest. To build muscle outside the cycling studio, perform at least one set of strength-training exercises for each major muscle group two or three times per week.

Replenish your muscles properly.

Within an hour after your workout, consume a combination of carbohydrates and protein to replenish your muscle glycogen stores and provide amino acids for muscle repair and building. This will keep your muscles and your metabolism operating smoothly and prepare your body for your next workout.

Don’t give yourself a dietary free pass.

Some people make the mistake of thinking that since indoor cycling is such a high-intensity exercise, they can eat whatever they want and still lose weight. Not so. You need to burn an extra 3,500 calories to lose one pound of body weight.

Keep moving.

If you’re exhausted after a hardcore cycling session, don’t give yourself permission to become a sofa spud for the rest of the day. Do this and you’ll end up compromising the calorie-burning effects of your cycling workout and your progress toward your weight-loss goal. A better approach is to move more to lose more.

For more information on our indoor cycling training, contact The FieldHouse in Sudbury.

Source: verywellfit.com


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