Spinning Classes Increase Cardiovascular Fitness
Low-Impact Aerobic Exercise to Improve Heart Health
Nov 3, 2009
Created by world-class cyclist Jonathan G. Goldberg (or Johnny G.), spinning was initially developed as a personal method to train for upcoming races. Eventually he developed group classes, trained instructors, and passed his method of training to others through the development of spinning classes.
What is Spinning?
Spinning is an aerobic exercise that focuses on developing and increasing cardiovascular fitness. Workouts take place in a small group setting ranging from ten to 20 people at a fitness or workout center lead by a specially trained spinning instructor. Spinning classes utilize a specially designed stationary bicycle called a spinning bike. Unlike regular stationary bikes at the gym, spinning bikes are made of stronger materials designed to withstand intense spinning workouts with varying resistance levels.
During a spinning class, motivational music is played in the background and the instructor walks class members through a verbal or visual outdoor cycling workout. The average spinning workout lasts 45 minutes, utilizing varying speeds and resistance levels to provide the greatest cardiovascular benefit.
Spinning Workouts for Cardiovascular Fitness
Varying speeds, intensity and utilizing resistance levels makes spinning an ideal form of exercise to develop cardiovascular endurance and fitness. Consistent participation in spinning classes increases the efficiency of the heart and lungs – improving blood flow and increasing oxygen distribution throughout the body.
In addition to increasing cardiovascular fitness, spinning classes provide additional health benefits associated with cardiovascular health and prevention of heart disease, such as:
- Weight loss
- Helps maintain a healthy weight
- Reduces high cholesterol
- Increases HDL (“good”) cholesterol
- Decreased blood pressure
Additional Advantages of Spinning
The most commonly known advantage of spin classes are the high calorie burn, with a typical 45 minute class burning between 450 to 500 calories. Unlike many other forms of aerobic activity, spinning is non-impact, limiting the strain placed on any utilized joints – such as the knees, hips and lower back. Other advantages include:
- Motivation – working out with others and with an instructor increases motivation, providing mental assistance to maintain the intensity of the spinning workout.
- Varying intensity levels – even though the instructor provides motivation during a spin class, the intensity level is individually determined.
- Builds muscle – spinning classes not only burn fat and calories, they also build muscle in the quadriceps, outer thighs, calves and abdominals.
- Less intimidation – unlike other aerobic and fitness classes, spinning workouts tend to be in small group environments isolated from other areas of the gym, with classes made up of individuals of varying fitness levels and gender. Also, learning special movements or choreographed routines is not required.
- Indoor classes – bicycling provides another excellent form of cardiovascular exercise, but participation is reliant on the weather. Missing a week or several days can decrease cardiovascular fitness levels.
Spinning as Aerobic Exercise
Before beginning any exercise program, a physician should be consulted, fitness level measured and health risks assessed. For individuals able to participate in spinning classes, this form of aerobic exercise can increase overall health and cardiovascular fitness by maintaining a healthy weight, lowering cholesterol, decreasing blood pressure and building muscle.
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