Spinning: a sport to the rhythm of music

Spinning is a high-intensity aerobic activity that involves pedaling at varying speeds on a special stationary bike, the traction can be belt, chain or magnetic and is equipped with changeable resistance that can be adjusted independently, depending on your training level. .

Arrived from the United States in the 90s, it was born as an exercise in preparation for road cycling, to be practiced in an enclosed place, so much so that it is also called Indoor Cycling.

It is an increasingly popular and widespread sport, which is practiced in groups to the rhythm of music, led by an instructor in group lessons.

To better understand the benefits and characteristics of spinning, we asked Zac Punzi, instructor at Club Ambrosiano in Milan, to tell us about this sport in detail:

What are the benefits of this discipline for the body but also for the mind?

β€œOn a physical level, it improves cardiovascular and respiratory activity and this is due to greater efficiency of the heart, which pumps more blood with less effort. This leads to an improvement in various aspects of the organism:

– decrease in resting heart rate,
– normalization of blood pressure – especially when it is excessive,
– increased tissue oxygenation,
– increased coronary circulation of the heart,
– strengthening the tone of the muscles of the lower limbs, including the glutes, until involving the abdominals.
In addition, it promotes weight loss.

On a mental level, however, it helps with mood through the release of endorphins and the release of nervous stress that comes with high intensity. A good cardio-circulatory activity also helps to give greater mental balance and cognitive functions also benefit”

Is it suitable for all ages or does it have limitations?

Except for particular pathologies, there are no limitations and everyone can practice it in complete safety.

What is the recommended weekly frequency for an ideal workout?

On average, 2/3 times a week is enough to get good results and keep in shape. The important thing is to be consistent.

Is this a high-intensity cardio-only workout? Or does it involve different rhythms?

The bike offers the possibility of training a heterogeneous public in the same way, since it works according to the musical rhythm on the management of the heartbeat and the BPM of the music which the students can regulate independently thanks to the use of the resistance. stationary bike.

The instructor must constantly give precise benchmarks of HR and BPM and has the task of structuring the lesson by planning the right recovery times between one high-intensity work and the other, in order to gradually increase the frequency until to stabilize it towards the maximum aerobic regime.

What is usually the duration of a lesson and the average Kcal consumed?

Usually during a standard spin release, which lasts about an hour, an energy expenditure is reached which can vary from 300 to about 500 kcal.

For more information:

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About Club Ambrosiano

Club Ambrosiano, home to the famous Torneo Avvenire, is one of Milan’s top clubs dedicated to sport, wellness and family entertainment. Located near Udine metro station and with plenty of parking space, the over 30,000 square meters offer some of the best sports facilities in eastern Milan. The Club’s mission is to promote the idea of ​​”sport for all”, through an exciting variety of sporting proposals at affordable prices for the enjoyment of the whole family.

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