Spinning: sweaty training that puts you in a good mood

Spinning: sweaty training that puts you in a good mood 

If you are looking to work yourself out, with music, high pace and a lot of fun, then you should definitely try Spinning.

In the Holmes Place Premium Fitness Clubs we offer different indoor cycling courses for every age and ability level. We promise you: it will be exhausting and quite sweaty. Afterwards you can relax in the luxurious wellness areas in the sauna or in the pool.

Spinning is healthy and relieves stress

With spinning you always keep moving. Because the stationary bicycles have neither brakes nor idle. The power is transmitted by a chain and gets transmitted to flywheels instead of wheels.

Spinning is particularly effective for the muscles in the thighs, calves and buttocks, but it also works the abdominal and torso muscles. When combined with upper body exercises, spinning trains almost the entire body, from the cardiovascular system to the joints. Endurance is improved and stress disappears.

Music is the most fun

The terms spinning and indoor cycling are often used synonymously. Indoor cycling is cycling in a closed room, while spinning is a combination of cycling training with music and in a group. Both sports train the heart, lungs and leg muscles, and they burn a lot of calories.

In principle, anyone can simply sit on an indoor bike and start pedaling and let the music from the headphones set the pace. But in a group, training is something completely different. A special dynamics is created with pounding rhythms from the loudspeakers. Everyone moves at the same pace and everyone gets carried.

It's not just kicking! The trainers give instructions for different exercises. Sometimes you ride standing up (like on a mountain trip), sometimes you do exercises with your arms and upper body (e.g. with dumbbells or a towel stretched between your hands). If you change the resistance on the bike, you can make pedaling easier or harder and thus change the training intensity.

The right clothes

Breathable sports clothing is recommended, because spinning makes you sweat a lot. A tank top or t-shirt and short running tights or cycling shorts (preferably with seat pads) is best. Some indoor bikes have clipless pedals - you need special shoes for them, but you can usually rent them in the club. Basically, you should make sure that the laces of your shoes are not too long so that they cannot get caught somewhere. Very important: take a towel and something to drink with you. Most bikes have a bottle holder.

Warm up first!

When you sit on the bike, the first thing to do is to warm up. The movements begin slowly to allow the muscles to get used to the effort. Then it gets intense and finally a little gentler again.

It is important to find your own pace and not to overwhelm yourself. Try not to compare yourself to others. It's your workout! A heart rate monitor is helpful here. With the rule of thumb "180 minus your age" you get a rough idea of the heart rate range in which you should train. This will keep you in the aerobic range.

Aerobic - what is it?

The body gains energy for muscle work by burning fats and carbohydrates. It can do this aerobically, i.e. with oxygen, but also anaerobically (without oxygen). This means: In the aerobic range, the body absorbs sufficient oxygen. In the anaerobic area, it cannot absorb the amount of oxygen that it needs for the exercise. That's why you can't keep up such an effort for long. One consequence is the formation of lactate, which leads to over-acidification of the muscles.

If you want to increase performance and build muscle, short-term anaerobic exercise is effective, but if you want to burn fat and build endurance, stay in the aerobic range. This is especially true if you are new to the sport. Because spinning is much more strenuous than you think!

Spinning makes you happy - I promise!

It only takes a few minutes and you've kicked away stress. Because the atmosphere in the group, the music and the effort really get everyone involved. Afterwards you are drenched in sweat and exhausted, but happy. Guaranteed!

At Holmes Place you have a choice of Spinning, Indoor Cycling and Les Mills Sprint courses. Try what you like best and just go for it. After training, there is another reward in addition to the great feeling: Treat yourself to a relaxing break in the sauna or in the pool.