Are spinning classes a good way to lose weight? They are the new fad in gyms and fitness centers, but do they really help you lose weight? A new study has revealed that spinning classes are great for weight loss. The research, which was conducted by researchers in Sydney and published in the Journal of Obesity, found that the time at a cycling class almost doubles the amount of calories burnt.
What Is a Spin Bike?
A spin bike is a stationary bike with an adjustable resistance knob that allows you to change the level of difficulty as you ride it.
These bikes have been around for decades, but they’re not just popular among endurance athletes anymore – spin classes are now hugely popular in many gyms and fitness studios across the country!
They started to get some traction (excuse the pun) in the fitness world because they provide a total body workout with one machine.
Spin bikes are especially great for those that want to lose weight and strengthen their core, but there is still disagreement over whether or not spin bikes help you lose weight.
There are many different types of Spin Bikes, including recumbent spin bikes, traditional indoor spin bikes, and outdoor spinning bikes.
But the basic concept is that you can use these machines to simulate an outdoor bike ride without physically going outside.
Are Spin Classes Effective for Weight Loss?
Working out for weight loss is about more than finding the exercise that burns the most calories. Yes, losing weight is a matter of creating a calorie deficit. However, our bodies are complex and losing weight is not as straight forward as doing a particular exercise over and over. The human body is designed to do everything possible to keep you alive. For example, if you go for too long without eating your body will adjust to the lower number of calories by slowing down how quickly you burn them (reducing your metabolism). This complexity impacts how certain types of exercises impact weight loss. One type of workout that many people think about trying in order to lose weight is spin. Spin classes have become a standard offering at many gyms throughout the country. There are a number of benefits to taking the occasional spin class but this form of exercise also comes with drawbacks.
The Benefits of Spin Classes
Spin classes provide participants with a high-intensity aerobic group workout. You join others in a room full of specialized exercise bikes. On these bikes you can adjust the resistance in order to increase or decrease the difficulty of your ride. Spin bikes are also designed to allow you to move from sitting to standing regularly as part of your workout. Modern spin bikes will track your distance and other factors such as estimated calories burned. If you are looking to sweat, improve your heart health, interact with others, and burn some calories then a spin class is something worth trying.
The Drawbacks of Spin Classes
Spin classes focus heavily on cardio. These classes are designed to get your heartrate up and maximize your calorie burn. These are both great things. Going to an occasional spin class can add variety and some fun to your workout routine. However, going regularly to spin classes will start to provide you with diminishing returns. As with any form of cardio, doing spin regularly can signal to your body that it is time to adapt. When your body registers that you are regularly burning a lot of calories in your spin sessions it will respond by trying to hold on to more calories. This means that you will start to burn fewer calories with each subsequent spin class. As your body adapts you will have to spend more time in spin classes to burn the same number of calories. Spin classes are hard work and it can be extremely frustrating to put in the effort without seeing the results.
The Best Way to Effectively Lose Weight
The key to effective weight loss through working out is to keep your body from adapting. Any type of cardio that is done for an extended period of time will signal your body to adapt. If you want to include spin classes in your workout routine, make them an occasional part of what you do. Mix in other types of cardio and vary the intensity and well as the duration to keep your body guessing. Putting your primary focus on resistance training is the most effective way to lose weight and keep it off. Resistance training can help improve your metabolism so you naturally burn more calories. A focus on resistance training with occasional cardio sessions on the spin bike can provide you with a balanced approach that allows for continuous progress toward your goal.
Spinning for weight loss – and the other benefits
- Weight loss – yes, I have said this before but spinning for weight loss is not a myth! First of all, a single spinning class can burn at least 500 calories, which can help you shed the pounds. Doing this class as little as twice a week could up your calorie burn and help you to lose weight. But the even more beneficial thing about spinning for weight loss, and HIIT classes is that even after you have hopped off the bike, you will still be burning more calories than normal, hours later.
- Improve cardiovascular health – Spin classes include both endurance and cardiovascular training, so heart health and lung capacity are some of the most obvious benefits from taking up these classes. For example, as you work harder in spinning you will learn to control your breathing. This can help to control anxiety and lower your heart rate.
- Build muscle tone – Spinning can help you to build muscle tone, especially in the core and lower body. When you pedal, you will work your calves and thighs; and, if you sit in the correct position on the bike then you will begin to work your abs. Obviously, if you put more effort into the workout and pedal faster you will burn fat faster, but when you pedal slower, with a higher tension (uphill), you will begin to work your muscles.
- Stress reliever – It is a well-known fact that exercise helps to reduce stress but in particular, spinning can be a more efficient class for stress relief than other classes. This is because spinning is an intense workout, but it is also a class where you can socialise and meet like-minded people. So, not only do you get a good workout, but you get to enjoy it while you’re doing it!
- It can be done at Thanyapura any time of the year – yes, this is a huge benefit especially in Thailand when it is either boiling hot or pouring down with rain. All our classes are inside with air conditioning, so you won’t need to worry about extreme temperatures when you start to sweat.
Does spin bikes help you lose weight?
The answer to that question is a resounding maybe. While some people say they have lost weight using these machines, there are others who can’t seem to find the same success.
So it really depends on your body and what kind of bike workout will work best for you!
Can spin class make you lose belly fat?
This is a really good question, and it’s one that we’re not able to answer for sure.
There are studies out there that say spin class can help with weight loss; however, the research is inconclusive as to whether or not this method will assist you in your quest to lose belly fat specifically.
There are a variety of other ways to lose belly fat in conjunction with using a spin bike such as:
– Eating a healthy diet that includes lots of fresh fruits and vegetables
– Doing tai chi to help you relax
– Engaging in a daily exercise routine (not just spin classes)
The key is finding what works best for you!
Is it OK to spin every day?
If you’re looking for a high-intensity workout, then it might be best to spin every day. However, if you are looking for a way to lose weight in general or just want something that helps with your overall health and well-being, this may not be the best option.
That’s because spinning every day can be very tough on your body, and it may even lead to injury if used too much.
Is spinning or running better for weight loss?
Even though running is typically considered to be a better form of exercise for weight loss, spin bikes can actually help you lose weight as well. Spin classes are very intense and they work many different muscle groups in your body at the same time.
This is great because it produces more fat burn than some other forms of exercise like running or aerobics.
Does spinning make your legs bigger?
If you’re only using the spin bike for a short amount of time, then the answer is no.
If you want to build your muscle and tone up your legs, we recommend adding some weight-training or resistance exercises from machines other than spin bikes into your routine.
You can also use lighter weights with higher reps so that your muscles stay toned without bulkiness.
If you’re using spin bikes for a long hour, then the answer is yes. Spin bikes do make your legs bigger because they are continuously pushing blood in and out of your thighs so that these muscles can get more oxygenated than usual.
The problem with this is that when you stop cycling, all of the calories go to your legs and make them bigger.
Is Spinning Bad for Knees?
Surprisingly, using a spin bike might actually be good for your knees.
Spin bikes are low-impact and cause little to no stress on the joints, which can lead to an improvement in joint mobility over time.
However, if you have any kind of knee injury or irritation, we recommend consulting with a doctor first before using these machines at all.
Spinning vs Running – Which Is Better?
Both Spinning (indoor cycling) and running on a treadmill have their advantages, and both go a long way toward improving your cardiovascular health. Many people swear by one or the other. However, depending on your goals, the two exercise are definitely very different and one might better suited for you.
Comparing the Calorie Burn
In terms of calories, a 30 minute treadmill running session at 6mph for an 155lb adult will burn around 350 calories. The same size adult will burn around 260 calories in 30 minutes on a Spin bike at a steady pace. However, a Spinning class is much more intense so you can expect to burn anywhere from 400-600 calories if you push yourself. Woman.thenest.com reports that “a 160-pound person can burn over 600 calories per hour at the leisurely pace of 5 mph. Increase the speed to 8 mph and that figure jumps to over 800 per hour.” That’s a whole lot of calories.
According to Spinning.com “an average 40-minute class at a cadence of 80–110 rpm is equivalent to approximately 15–20 miles on the road.” Spinning on a bike is therefore more likely to burn more calories due to the environment. Yet, using intervals in your treadmill training is a great way to ramp up the calories burned in that session. Intervals also increase your metabolic rate after exercise. This means that even after you’ve stopped your activity your metabolism is ramped up from the session. It all comes down to how much effort you are willing to put in.
Consider Your Joints
Spinning is also much more gentle on the joints. For people who experience ankle, hip or knee pain, running on a treadmill can put great stress upon the areas of the body. If you’re landing heel first, this pressure increases drastically. It’s always important to land with you forefoot first and then follow through with your heel by rolling your sole, otherwise you may develop serious joint injuries. Spinning does not have this effect as there is no impact on the lower body.
Mind Your Posture
Although, cycling can also be bad for your posture. Due to the stance that you need to be in alongside the activation of the quadriceps (the muscles on the front of your legs), you can get very tight hips and a bad back. Keeping a neutral spine instead of curving or arching at the lower back is very important for maintaining a strong and healthy spine. Stretching out your legs after your session is also a good idea.
The activation of the quadriceps makes cycling on a Spin bike a great way to build muscle on your legs. Many people who frequently compete in bike races have very large thigh and calf muscle. This makes it perfect for anyone from pro football players to normal people trying to improve the aesthetic of their lower body.