HOW TO CREATE A SPINNING TRAINING PLAN ACCORDING TO YOUR GOALS

HOW TO CREATE A SPINNING TRAINING PLAN ACCORDING TO YOUR OBJECTIVES AND PHYSICAL CONDITION

Indoor bikes are a very good alternative to exercise and create a spinning training plan to do at home . Spinning is currently one of the most practiced disciplines in the world . Millions of people have incorporated this practice into their training, as it is perfect for toning legs and glutes, burning calories and working the abs. In addition, having a spinning bike at home will allow you to train comfortably without having to leave your living room.

You should set your spinning or indoor cycle exercise routine depending on the goals you want to achieve. Maybe your goal is to lose weight; train if you are a professional cyclist or just keep fit. You should plan your routine according to what you are looking to achieve. Next, we are going to give you some guidelines so that you can choose the routine that best suits you and the goals you are looking to achieve. It is advisable that you follow your training plan along with a balanced diet so that it is as effective and healthy as possible. If you are interested in what you are reading, stay tuned because we are going to show you how to get the most out of your spinning bike at home .

HOW MANY SPINNING SESSIONS SHOULD BE DONE TO LOSE WEIGHT?

In principle, we inform you that spinning is one of the activities that burns the most calories , as long as you practice it with a certain frequency and combining high and low intensity sessions. Although the calories consumed will vary according to 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 to 1000 calories.

The intensity you put into your exercises on the spinning bike is important if you are looking to lose weight. Whenever you increase the energy in your training sessions you will burn more calories. Therefore, it is important to work hard, always within your possibilities and physical form.

HOW MANY TIMES A WEEK SHOULD SPINNING BE DONE?

It is recommended to do spinning or indoor cycling about 3 or 4 days a week for 45 minutes . It is advisable to combine high intensity levels with other milder ones, this will give you physical resistance. You must take into account the capabilities of your spinning bike . Each bike is designed to do exercise sessions for a certain time. Take a look at the characteristics of your home spinning bike and see how often you can practice your training plan .

Practicing three or four days a week for about 45 minutes, the results of these indoor spinning bike sessions can be seen from the first month of training, although it always depends on personal factors and how the exercise is. Good nutrition and a combination of sports will make your spinning training plan develop in the best possible way .

WHAT HAPPENS IF I SPINNING EVERY DAY?

It usually happens that most people, when they start their sports exercises at home, start out with a lot of desire to use themselves to the fullest, especially with spinning, which is a very engaging sport . It is good to want to do sports and be in shape, but you have to be careful how often you do it, especially if it is an exercise with high intensity intervals such as spinning or indoor cycling.

There are very important nuances when deciding whether to spin at home every day . As we have already said before, the advisable frequency to exercise on your semi-professional spinning bike ranges between 3 and 4 days . In fact, it is recommended that there be an intermediate day of rest so that the body can acclimatize. Especially if it is a sports fan. Also, an important factor is how these workouts should be done (intensity, time of your routine, etc.).

HOW TO BUILD THE HABIT OF SPINNING?

Now we will give you some guidelines or tips that we think are interesting to create a training habit. If what you want is to change your lifestyle and you are one of the people who want to take the step to improve your fitness and thereby improve your health, keep reading because this will interest you.

• Set yourself a goal

Do not set short-term results. It is good to have expectations , but always in the long term, you have to look at several months ahead. Any objective should be set in the medium or long term , so that it is easier to observe and assess the results. In this way and without realizing it, the sporting activity that you have been practicing will be part of your normal life, and it will be difficult for you to remove yourself from it.

• It starts off smooth but steady

If there is something to be clear about, it is that you cannot start a physical activity to the maximum, you have to go little by little, picking up pace week after week, and with a gentle intensity. If you are also used to being sedentary, start very slowly and with a duration of your sessions not exceeding 30 minutes a day. Week after week you can increase your work intensity and the time of your routines.

• Keep discipline

Keep in mind that at first it will be difficult for you to follow your training plan. You have to get used to the new routine little by little. If you have not practiced sports for a long time, maintaining a discipline of sports work is going to cost you at first. When you have managed to turn your spinning sessions into a routine, you should simply get used to the activity.

WHAT TO TAKE INTO ACCOUNT TO BUILD YOUR SPINNING TRAINING PLAN?

These are some factors that you can take into account to create a training plan based on the physical development of each person. On your semi-professional spinning bike at home you can work on physical abilities such as:

• Work muscle strength

Organizing your own strength routine is not so easy, since there are a number of factors that you must take into account in order to find the planning that best suits your goals and, above all, your needs. The intensity changes; the time dedicated to each spinning session will be decisive for exercising your muscular part.

• Work aerobic capacity

This quality of spinning bike exercises provides great health benefits because it develops cardiovascular aspects and also helps to burn calories and properly oxygenate the entire body.

SOME SPINNING TRAINING PLANS

Whenever you are going to start a physical activity it is important to test your body with a previous warm-up, in order to avoid injuries and pain. Some training plans can be classified according to your status as an athlete. For example, there are training plans for beginners ; for amateurs or experts . You can do training sessions with YouTube videos, where you can find numerous virtual spinning classes that can be of great help. Or if not, you can create your own training plans for your spinning bike at home , following the advice in the tables below:

BEGINNER TRAINING CHART

TRAINING CHART FOR AMATEURS

TRAINING CHART FOR EXPERTS

Follow the plan that best suits you and the goals you want to achieve. Remember to start your training plans little by little , do not try to achieve your goals too quickly, since it does not consist in exhausting us but in motivating us and benefiting our health.

SOME BASIC CONCEPTS TO TAKE INTO ACCOUNT:

• Maximum heart rate:

Heart rate is the number of heart contractions or beats per unit of time. It is normally expressed per minute and a heart rate monitor can be very useful to know this information in a simple way. Knowing this information is very useful in your training, especially to plan work intensities.

• Muscle power:

It is the ability of an individual to develop a great acceleration and to overcome a certain resistance.

Now that you know how to maintain your spinning training plan , get on your bike or stop by our ATAA Sports online store if you don't have one yet! When you're ready, start your sports sessions small and keep going… until you reach the next level!