13 benefits of spinning for your health

No one doubts that physical exercise is good for our health. In the last decade, gyms have been gaining more and more popularity, and although the goal of some is to improve body aesthetics, practicing physical exercise is a healthy habit as long as it does not become a addiction. Did you know that there are people who are addicted to running? You can read the article "Runnorexia ": the modern addiction to running" to know more.

In sports centers, a new trend has taken a run and its practice has proliferated in recent times: it is "spinning", an indoor cycling method that brings a series of both physical and psychological benefits.

• Related article: "The 10 psychological benefits of practicing physical exercise”

Brief history of spinning

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 due to the incident, he found himself out of a job. Johnny Goldberg, better known as Johnny G today, persuaded the owners of a gym to give him the opportunity to work as a personal trainer, as he had been a personal trainer for years in a gym in Johannesburg. He was lucky! And shortly after arriving in the US he was already working on what he liked.

When his situation had stabilized, he began to practice cross-country, a specialty of mountain biking, and competed in various events. Goldberg spent hours and hours in his garage training with his bicycle on a roller; however, this method seemed boring to him. To motivate himself, he played music to make his workouts more enjoyable and fun. He noticed that his physical condition improved at the same time that he had a good time and he told his friends, who began to meet in his garage and all trained together to the rhythm of the music.

But Goldberg had a problem with the roller, so in 1997, he had an exercise bike built similar to the bike he used for competition, which he called a “sprinter”. This is how this fitness phenomenon was born, which quickly spread throughout the West Coast of the United States, and eventually to the rest of the planet.

Aerobic or anaerobic training?

Spinning is an activity that is done in a group and that it is directed by a monitor. This training program is carried out on stationary bikes, which are different from the classic immobile bicycle, since it has an inertia disk that makes it continue to moving. This feature helps pedaling to be more natural and our knee doesn't get stuck when pushing.

It is common to speak of spinning as aerobic work; however, sessions for this sport may contain cardiovascular endurance work, speed training, and interval work, so anaerobic training is also part of this method.

Spinning is engaging, mainly because you sweat and work a lot, it's fun and motivating, each one regulates their resistance according to their physical condition and the movement is quite mechanical and simple, unlike what can be a step or aerobics session.

The benefits of spinning

If you are thinking of starting in this practice, pay attention to the following lines. Below you can find a list of the 13 benefits of spinning.

1. Low impact on the joints

Spinning is considered a low impact sport, so it is possible to benefit from training without suffering the joints or knees. Its practice is even recommended for those who suffer from arthritis, according to a study carried out by the Norwegian University of Science and Technology (NTNU).

2. Reduces the risk of injury

Unlike, for example, running on the asphalt or practicing Crossfit, low-impact modalities are less likely to cause injuries. Studies show that these types of activities are still just as beneficial for improving fitness levels, cardiovascular health, or improving sleep quality. In addition, being an exercise with a repetitive movement pattern, it is safer than other directed classes such as aerobics.

3. Improves heart health

Spinning is a good way to make your heart work healthier. Studies show that helps improve cardiovascular fitness considerably and, in addition, it strengthens our vital organ, improves heart rate and lowers blood pressure.

4. Reduce stress

Spinning helps reduce stress and relieve tension, so it is ideal to practice it after a hard day's work. Also, like any form of physical exercise, the daily practice of spinning reduces the levels of cortisol, a hormone that is released in response to stress. This sports practice improves our body's ability to deal with stress and the negative consequences of this phenomenon.

• Related article: "Cortisol: the hormone that causes us stress”

5. Helps to lose fat

Spinning it is an ideal workout to burn caloriesDepending on the intensity, it is possible to burn up to 700 kcal in one session. In addition, interval training causes us not only to burn calories during the session, but also after exercise.

6. Increase self-esteem

Physical exercise can make you feel good and help you look better, which means that the perception you have of yourself will be positive and, consequently, 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 obsessing.

7. Produces chemicals of happiness

Spinning releases a series of chemicals in our brain, like endorphins or serotonin. Endorphins are responsible for us feeling energetic and animated after playing sports; and low serotonin levels are associated with depression and negative moods. Studies show that physical exercise increases the levels of these neurochemicals.

• Related article: "Serotonin: discover the effects of this hormone on your body and mind”

8. Helps you sleep better

Serotonin not only improves mood, it also favors the production of melatonin, which is the hormone related to sleep. Therefore, practicing physical exercise also helps you sleep better, as revealed by a study from Duke University. Thanks to spinning, we achieve a peaceful sleep and we will improve the quality and quantity of it. Of course, it should not be practiced shortly before going to sleep.

9. Improves the immune system

Spinning strengthens the immune system and protects against certain types of cancer. A group of researchers found that sports practice increases the number of cells in the body's immune system, and although the effect is only temporary, the regular practice of physical exercise protects against viruses and bacteria that can cause complications for our health.

10. Improves stamina

Although many factors influence athletic performance, it is clear that endurance plays an important role in sport. Being an interval training, spinning improves both aerobic and anaerobic endurance. Even if you are not an athlete, you will notice this in your day to day, for example, when climbing stairs or walking to work, as you will be less tired.

11. Tones legs, glutes and abs

In spinning sessions not only resistance is worked, but also also improves muscle tone, especially in the core area, buttocks and legs. When we increase the resistance on the bicycle, the same effort is made as if we were going up a hill, which favors the development of the muscles in these areas.

12. Improve interpersonal relationships

Spinning is done in a group, something that can be very motivating. What's more, this is a good opportunity to meet new people and make new friends. As our self-confidence improves and we have more contact with some people, the more we relate to each other. The music from the spinning classes and the fun and active atmosphere stimulate social relationships.

13. Strengthens bones and joints

Spinning will not only strengthen some muscles such as the glutes or hamstrings, but the bones, tendons and ligaments that surround these muscles will also be strengthened. This is also positive if other sports are practiced, as it reduces the risk of injury.