Power training on the indoor bike

No matter if you want to lose weight, improve endurance, train legs and arms or just to let off steam, no matter if in summer or winter: spinning is a real evergreen among workouts. And with good reason:

What is spinning?

Spinning is an endurance training on specially developed, permanently mounted bicycles, so-called bike ergometers. The training is usually carried out in a group of 20-40 people and is guided by a trainer. The training group rides in intervals with motivating music to achieve the dream figure. Depending on the course and level of performance, super-intensive sprints are also done and even dumbbells are used.

Spinning is therefore the perfect combination of fat burning and muscle building at the same time. The final part of spinning should be a small stretching round to bring the body down and avoid sore muscles.

Instead of spinning in the gym, would you rather bike to your own playlist in your living room? This is possible with a bicycle ergometer. Our tip: Ultrasport F-Bike, fitness bike for spinning at home, 100 Euro via amazon.de

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How effective is spinning?

Spinning is one of the most popular workouts for a reason. Indoor cycling not only burns a lot of calories and increases fat burning, but also does something good for your endurance and leg muscles.

This is exactly why spinning appeals to so many people. Whether you want to lose weight, work out or improve your condition for the next tennis tournament: spinning is always the right choice. Even for those who haven’t done any sport for a long time, spinning is the right choice. Because the intensity of the training is chosen by each participant. The resistance is individually adjustable on each ergometer and can also be adjusted during the training.

In combination with a heart rate monitor, you can perfectly train the cardiovascular system and gently get started with the sport.

Train more effectively with the ideal training pulse Spinning is gentle on the joints. © Jacob Lund / Shutterstock.cpm

Gentle is an important keyword in spinning anyway. Unlike other endurance sports, such as jogging, spinning is extremely easy on the joints. If you have problems with your knees, back or hips, you can try spinning without hesitation, as the transmission is much smoother than on a normal street bike thanks to the flywheel of the ergometer. Pedalling is therefore very smooth and is extremely easy on the joints.

What is trained in spinning?

Anyone who attends a spinning course will above all improve their endurance. Interval training, i.e. a sequence of fast sprints and slower but more power-intensive “mountain rides”, really puts the cardiovascular system to the test. Don’t forget a towel, because sweat is guaranteed to flow here!

To improve your endurance when running

Another good reason to go spinning is to get your bottom really well formed, because indoor cycling is aimed entirely at the gluteal muscles. For some women, this is certainly a welcome aspect of training!

But nowadays spinning is much more than just pedalling. Trainers combine cycling with arm movements that train the back, arms and coordination. On top of that, dumbbells are often used to guarantee a balanced whole-body workout.

At the end of a spinning lesson you should definitely stretch to avoid sore muscles the next day. The spinning bike offers the perfect basis for this: put one leg on the handlebars or on the “carrier” and you can stretch your muscles well.

3 mistakes that almost everyone makes when stretching

How many calories do I burn while spinning?

Let’s not kid ourselves: spinning is brutally exhausting, even for athletic people. But all the sweat and effort is really worth it. Because per spinning hour you burn between 400 and 700 calories. That’s a lot of fat being burned!

But it’s not just the calorie balance that makes you leave the studio exhilarated, the endorphins released during the hour are also a real mood booster. Many studios offer their first class already at 7 am: This way you’ll start your professional life full of energy and vibrancy.

But spinning is not only a super workout for physical fitness, but also a real hit for mental strength. There is hardly any other workout where you can relieve so much stress as in spinning. Indoor cycling is the perfect way to clear your head, especially after a busy and stressful day at work, because the group and the instructor drive you to peak performance.

These 9 fitness courses burn the most calories Training in a group pushes you to peak performance. © Bojan Milinkov / Shutterstock.cpm

You need that for spinning

Spinning is usually done in a gym in a training group. For the spinning course you need a towel and shoes suitable for the ergometer. The good thing is that most studios already offer a towel and bike shoes as a service. It depends on whether you need special, click-in cycling shoes or normal sports shoes. It is best to ask the studio before your first lesson what you need.

As far as clothing is concerned, if you feel comfortable with it, you should wear clothing that fits too tightly to the body. This way there is no danger of tangling. Another advantage of tight clothing is that it gives you a better feeling for your body and allows you to move freely.

Tip: The bike brand Uglyfrog has great bike outfits in its range, which are suitable for indoor use and are offered in many stylish patterns. For example this short jersey set with hearts (from 34 Euro at amazon.de)

The trainer then provides the appropriate music. It is best to try out different courses to see which trainer suits you best. Because: Every trainer has his own playlist and his own training sequence. This makes spinning a real experience!

Spinning 2.0.: Hicycle, Soulcycle, Becycle and Co.

In New York, spinning has long become the workout for all super modern women. There is hardly a business lady who does not go to indoor cycling before or after work. Even on weekends the studios are filled with courses of 80-150 bikes. Because: With the new spinning concepts à la “Soulcycle”, people don’t just ride a bike, they party. The rooms are darkened, equipped with disco balls and neon lighting. The music is absolutely suitable for parties and the vibes are unbeatable.

This turns exhausting spinning into a real party on the bike.

To use the afterburning effect

These special spinning concepts have also been available in Germany for a few years now and are taking over more and more cities. From Hamburg via Berlin to Munich: spinning is booming!

Interview with Hicycle founder Michaela Cordes

Michaela Cordes has brought modern spinning from New York to Hamburg-Eppendorf. With Hicycle she offers an exciting training experience on the indoor bike.

Why did you want to bring a different kind of spinning to Hamburg?

“I lived in New York City for a few years and accompanied a friend to Soulcycle, the hippest spinning club in town. I was immediately thrilled, because the course was extremely strenuous, but at the same time very motivating and full of energy. I had never experienced anything like it before. I was convinced that something like this was missing in Germany. As I have always lived in Hamburg-Eppendorf, I wanted to make this special training possible for the women (and men) here”.

Spinning in full focus: Tight thighs and a firm bottom. © Jacob Lund / Shutterstock.com

What distinguishes the Hicycle concept from normal spinning?

“The mood is quite different. When I attended ‘normal’ spinning courses, the trainer gave instructions only very sporadically. And also the music was not really intoxicating. Hicycle is a party on the bike – from the lighting, the equipment and the instructors everything is geared to atmosphere and good mood. This motivates and drives the participants to their best performance. The rather dark lighting situation also creates more privacy.

Everyone can train at their own level without being on display.

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What do I have to consider when spinning as a beginner?

“Very important: eat and drink enough before! Because spinning really boosts fat burning. The body needs sufficient reserves to fall back on. And in any case, please bring something to drink with you to the course so that the body does not dehydrate.

For those who have not yet become quite familiar with the bike, we also offer special beginners’ courses in which the ergometers and the different intervals are explained again implicitly. Apart from that I have only one advice: Let go, step on the gas and have fun!”.

How to burn fat faster during sports

Are there people who should not go to spinning?

Sports enthusiasts who have just had knee surgery should consult their doctor before a Hicycle visit and get advice on how high they can turn the resistance on the bike. Otherwise, Hicycle is probably the most joint-gentle way to do cardio training.

Spinning is therefore the ideal calorie killer with a fun factor! If you want to burn a lot of calories, work up a real sweat and have a lot of fun at the same time, the spinning course is the right place for you. Here, regardless of weather, season or fitness level, you can pedal hard and get your endorphins pumping.