The spin class tends to be one of the most popular gym classes that people attend in the gym. Combining cardio, music and motivation makes indoor cycling a fun fitness activity.
These are very intense sessions with great energy expenditure great for burning calories. But ideally you should not limit your exercise program to aerobic activities. It is always better to complete the energetic cardio alongside some strength work throughout the week.
But a spinning workout is a demanding activity. A beginner should not jump into doing both workouts at full intensity straight away. You need to maintain a steady development of your muscles and endurance.
Part of your performance will relate to the spinning shoes for spin class that you use. The grip and comfort can make a lot of difference so it’s worth the investment.
If you want to find the best way to combine your spinning sessions and a gym session, follow one of these two plans:
Alternate sessions: spinning classes + gym workouts
This is the most common and intuitive method. If you plan to dedicate specific days to certain workouts, try a schedule like this:
- Spin Biking: Tuesdays, Thursdays and Saturdays.
- Strength/Flexibility Sessions: Mondays, Wednesdays and Fridays
It’s about alternating types of training to give the body enough time to recover. You will have to listen to your body to see what works for you so you do not overtrain.
In other gym sessions focus on targeted training that work a large muscle group and a smaller one. Pay special attention to the day you work your legs, they work the hardest in the spinning class. You should leave your leg weight workout for the last session of the week, so that you have the day of rest close by. But don’t take this as an excuse to skip leg day at the gym!
Train with light repetitions, between 12 and 15, without a great load of weight. A 50 minute workout with stretching will suffice most of the time. So your training intensity is not excessive, finish the set feeling you could do a little more. You want the muscles capable of enjoying your next spin class.
It is not a simple matter of comfort. If the muscles do not enjoy an adequate recovery period, the chances of injury skyrocket. This means that in the long run we punish the muscles instead of improving their condition.
Follow-up sessions: spin class + gym workout
Doing a spin class is an aerobic activity that helps burn a lot of calories. It is also possible to combine their practice with a specific muscle training in the other areas of the gym.
After your spinning session your muscles are warm. You can take advantage of this to finish your workout with a few weights or other exercises.
If you are going to train like this, there are two important factors to keep in mind:
- This option is more suitable for the advanced, when a one-hour spin class does not use all their energy. In this instance the body can squeeze a little more out of it. Be honest with yourself. If your capacity is still not enough opt for another option. Or you could try to take the spin class more calmly to be able to arrive to the strength training with some energy.
- You have to take special care the day you work the muscles of your legs after doing spinning. You will not be able to lift the weights that you usually move when you are fresh. Adjust for this by using less weight or doing less reps. Make sure to use a foam roller after the sessions to aid you leg recovery.
Instead of looking to do weights after the spin class look to do core exercises. Things like:
- plank variations
- bicycle legs
- pike with a ball
- double leg raises and scissors
Do not spend more than 30 or 40 minutes on these sessions, which are a complement to the spin biking session. The good thing about working like this is that your body will have a longer recovery period, so the intensity can be a bit higher. This is also a good option if you don’t have the time to go to the gym multiple days in a week.