SPINNING BURNS FAT: ROUTINES TO LOSE WEIGHT WITH THIS SPORT

Did you know that spinning burns fat quickly and effectively? This sport practiced frequently and combining sessions of high and low intensity is very effective in burning calories. This sport works several muscle groups, although almost all the effort is focused on the legs. The upper body and abdomen are also worked.

Spinning is one of the most popular calorie-burning exercises today. Interval exercise and sessions with music is what motivates you to continue playing sports and lose weight. If you decide on the spinning bike for your workouts, your legs and buttocks will get stronger, tone up and lose fat. In addition, it is an activity without impact, so it is ideal for taking care of the joints.

As we have already said, this sport is one of the most effective for burning fat, although the calories consumed will vary depending on the age, sex and physical complexion of each person. With an intense rhythm, in a 30-minute session on a spinning bike you can consume between 550 and 1,000 calories.

We tell you the fundamental aspects that you must take into account to burn as much fat as possible and effectively with spinning.

HOW TO SPIN CORRECTLY

This is a high-intensity workout that will help you eliminate toxins, burn fat and calories, and achieve a healthy weight. Calorie consumption during spinning is much higher than in other disciplines.

The aerobic exercise offered by the indoor cycle improves circulation, increases cardiovascular resistance and heart rate. Although be careful not to demand too much from your body, since you have to reach a limit that does not harm your health.

But what can you do to exercise on this fitness machine and make it as effective as possible when it comes to burning fat? Follow these steps:

• Change the intensity: in a session there are intervals of low, medium and high intensity. Changing intensity and consuming more or less energy helps to lose weight and tone the body.
• Improves posture: it is important to maintain a good position on the bike for the correct execution of the exercise and to avoid injuries. Keep your back straight, look straight ahead with your neck relaxed. The arms should be semiflexed and the shoulders and elbows without tension. Try to always keep your buttocks on the seat correctly. Keep in mind that as fatigue increases, correct posture can be lost.
• Adjust the bike: adjust the saddle at hip height, and the handlebar at the same height as the saddle.
• Wear suitable footwear: wear suitable sports shoes for cycling.
• Move your neck: do not tense, stretch or lower your neck. Go moving it from time to time throughout the session so as not to create tension.
• Protect your knees: they should be parallel and you should stick them out.

4 SPINNING ROUTINES TO BURN FAT

This time we propose these spinning routines so that you can practice them at home and with which you can lose fat and strengthen your body.

Fat burning spinning routine

• Start by doing a 10-15 minute warm-up.
• Turn up the intensity for 8 minutes at 70% with 5 seconds of high intensity at 70% every 2 minutes.
• Recover for 4 minutes with easy pedaling. Do the 8 minutes again with 70-90% intensity and return to the 4-minute calm.
• Raise the intensity again to 70-90% for 8 minutes.
• Cool down at an easy pace for 4 minutes.
• Cool down until you reach 1 hour of training to finish the session and lower your heart rate.

20-10 routine

• Start with a 5-minute warm-up of fast, steady pedaling, but with low resistance.
• Continue with 5 cycles of 20 seconds pedaling with a lot more resistance and 10 seconds with a lower resistance.
• Repeat this 3 or 4 times.

Sprint routine

• Start the session with five minutes at a medium speed until you reach a comfortable and stable pace.
• After the 5 minutes, start the 20 second sprint by pedaling as fast as you can, followed by 40 seconds at a slower pace to recover.
• Repeat this until you complete a 20-minute session.

Speed routine

• Start with a 10-minute warm-up at a low intensity.
• Continue with 10 minutes at medium-high intensity and 50 seconds to recover at a lower intensity.
• Follow with a sequence of 10 minutes alternating 60 seconds of intense effort and 60 seconds of recovery with a low intensity.

WHEN DOES SPINNING BEGIN TO BURN FAT?

As we have already said, spinning is an excellent activity to burn fat and lose kilos, so we encourage you to try it if you have never done it. As it is an aerobic exercise, the body is activated quickly and begins to burn fat quickly.

Any cardiovascular or aerobic exercise begins is usually effective for burning fat after approximately 20 minutes. Although this depends a lot on each person. If what you are looking for is to burn calories and lose weight, we recommend doing spinning sessions of 30 to 60 minutes for them to be effective.

Keep in mind that to achieve positive results you have to change intensity, resistance and speed. Make changes to your routines (you can look at the ones we have left you) with intervals of low and high intensity, in addition to changes of pace and time.

In any case, spinning is a perfect option if you want to lose weight, since it is a sport that activates you quickly, tones the body and helps you stay in shape.

As additional information, if you combine cardiovascular exercise with a healthy and balanced diet, you will achieve better results.

Now that you know that spinning burns fat and that you can do it easily and effectively, you can start putting it into practice. With the training routines you will achieve quick results. Remember that in our ATAA Sports online store you can find the best spinning bikes on the market. Get yours and start practicing our wonderful routines. Start your healthy life and your fat loss!