No one doubts that exercise is good for our health. Over the past decade, gyms have been gaining more and more popularity, and although the goal of some is to improve the aesthetics of the body, exercise is a healthy habit as long as it does not become one. addiction. Did you know that there are people who are addicted to running? You can read the article “Runnorexia”: The Modern Running Addiction “to learn more.
In sports centers, a new trend has gained momentum and its practice has increased in recent times: is a “rotation”, a method of indoor cycling which offers a number of physical and psychological benefits.
Brief history of the spinning mill
Three days after arriving in the United States from South Africa in 1979, Johnny Goldberg was robbed at a Santa Monica hotel where he was staying. Virtually penniless as a result of the incident, he found himself unemployed. Johnny Goldberg, better known today as Johnny G, persuaded gym owners to give him the opportunity to work as a personal trainer as he had been a personal trainer for years at a Johannesburg gym. He was lucky! And by the time he got to the United States, he was already working on what he loved.
When his situation stabilized, he started to practice cross-country, a specialty of mountain biking, And participated in various events. Goldberg spent hours and hours in his garage doing workouts with his bike on a roller; however, this method seemed boring to him. To motivate himself, he put on music to make his workouts more enjoyable and fun. He noticed his physical condition improving as he was having a good time and commented on his friends, who started to meet in his garage and work out together to the beat of the music.
But Goldberg found a fault with the roller, so in 1997 he ordered a stationary bike similar to the one he used for competition, which he would call a “sprinter.” This is how this fitness phenomenon was born, Which has spread rapidly throughout the west coast of the United States and over time to the rest of the planet.
Aerobic or Anaerobic Training?
Spinning is a group activity and which is led by a monitor. This training program is carried out on stationary bikes, which are different from the classic stationary bike because it has an inertia disc that makes it keep moving even if you stop pedaling. This function allows pedaling to be more natural and not to get stuck in the knee when pushing.
Spinning is often called aerobic work; however, workouts in this sport may contain cardiovascular endurance work, speed workouts, and interval work, so anaerobic training is also part of this method.
The spinning hooks, mainly because you sweat and work hard, are fun and motivating, each one regulates your endurance based on your physical condition and the movement is quite mechanical and straightforward unlike what can be a step or step session. aerobics.
The advantages of spinning
If you are planning to embark on this practice, pay attention to the following lines. Below is a list of the 13 benefits of spinning.
1. Low impact on the joints
The rotation is considered a low impact sport, It is therefore possible to benefit from a workout without your joints or knees suffering. Even its practice is recommended for people with arthritis, according to a study by the Norwegian University of Science and Technology (NTNU).
2. Reduces the risk of injury
Unlike, for example, running on asphalt or practicing CrossFit, low impact modalities are less likely to cause injury. Studies show that these types of activities are still as beneficial for improving fitness, cardiovascular health or improving the quality of sleep. In addition, being an exercise with a repetitive motion pattern, it is safer than other tutorial classes such as aerobics.
3. Improves heart health
A good way to get your heart working healthier is to practice spinning. Studies show that helps improve cardiovascular fitness considerably and in addition strengthens our vital organ, improves heart rate and lowers blood pressure.
The rotation helps reduce stress and relieve tension, so it is ideal for training after a hard day’s work. Likewise, like any form of exercise, rotating daily reduces levels of cortisol, a hormone that is released in response to stress. This sport improves our body’s ability to cope with stress and the negative consequences of this phenomenon.
5. It helps you lose fat
The spinner is an ideal workout for burning calories, Depending on the intensity, it is possible to burn up to 700 kcal in a single session. In addition, interval training not only causes us to burn calories during the workout, but also after exercise.
6. Increase self-esteem
Physical exercise it can make you feel good and help you look betterThis means that your perception of yourself will be positive and, therefore, can increase your self-esteem. According to the first barometer on movement in Spain carried out by ‘Rexona, physical exercise makes us feel good physically and allows us to feel more secure and confident. Of course, without being obsessed.
7. Produces chemicals for happiness
The spinning releases a number of chemicals in our brain, like endorphins or serotonin. Endorphins are responsible for making us feel energetic and aroused after exercising; and low serotonin levels are associated with depression and negative moods. Studies show that exercise increases the levels of these neurochemicals.
8. It helps you sleep better
Serotonin not only improves mood, but promotes melatonin production, What is the hormone related to sleep. Therefore, exercise also helps you sleep better, as a study from Duke University found. Thanks to the spinning, we have realized a peaceful dream and we will improve the quality and quantity. Of course, you shouldn’t be practicing it shortly before bedtime.
9. Improves the immune system
The rotation strengthens the immune system and protects against certain types of cancer. A group of researchers have discovered that playing sports increases the number of cells in the body’s immune systemAnd although the effect is only temporary, regular exercise protects against viruses and bacteria that can lead to complications for our health.
10. Improves endurance
Although there are many factors that influence athletic performance, it is clear that endurance plays an important role in sports. Be interval training, turn improves aerobic and anaerobic endurance. Even if you are not an athlete, you will notice it in everyday life, such as walking up the stairs or walking to work, because you will be less tired.
11. Tones the legs, buttocks and abdominals
In the spinning sessions, not only endurance is worked, but it also improves muscle tone, Especially in the heart, buttocks and legs. When you increase endurance on the bike, you make the same effort as if you were climbing a hill, which promotes muscle development in these areas.
12. Improves interpersonal relationships
The rotation is done in groups, which can be very motivating. Outraged, it’s a good opportunity to meet new people and make new friends. As our self-confidence improves and as we have more contact with certain people, the more we relate to. The music of the spinning lessons and the fun and active atmosphere stimulate social relationships.
13. Strengthens bones and joints
The rotation will not only strengthen certain muscles such as the glutes or hamstrings, but also the bones, tendons and ligaments that surround these muscles will also be strengthened. This is also positive if other sports are practiced, As it decreases the risk of injury.