The spin class tends to be one of the most popular gym classes that people attend in the gym. This indoor cycling activity has become the go-to workout class thanks to its combination of exercise on the stationary bike with the musical support and motivation provided by the instructor.
These are very intense sessions with great energy expenditure, so they are ideal for burning calories in the gym and releasing adrenaline. However, although some prefer to limit themselves to aerobic activities, it is always better to complete it alongside some strength work throughout the week.
But a spinning workout is a demanding activity, so you shouldn’t jump into doing both workouts at full intensity straight away or your performance will suffer. It should also be mentioned that you need to make sure you have the appropriate footwear like spinning shoes for spin class in order to perform it effectively. If you want to find the best way to combine your spinning sessions with things like a strength 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 to do your spinning sessions on Tuesdays, Thursdays and Saturdays. This way you can dedicate Mondays, Wednesdays and Fridays to doing strength or flexibility workouts. It’s about alternating types of training to give the body enough time to recover, so find what works for you.
Ideally, for your other gym sessions, you should focus on targeted workouts in which in each of the sessions you work a large muscle group and a smaller one. You should pay special attention to the day you work your legs, which are the ones that suffer the most in the spinning exercise that they will have to do the next day. Therefore, it is recommended that you leave your legs 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 or an excessive volume of exercises. A 50 minute workout with stretching will suffice most of the time. To ensure that your training intensity is not excessive, make sure when you finish each series, you feel that you could still have done one that or two more repetitions. In this way, you will not push the muscle to the limit, and the next day you will be in a position to enjoy your spin class properly.
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 any elliptical workout is an aerobic activity that helps burn a lot of calories so it is also possible to combine their practice with a specific muscle training that can be done in the other areas of the gym. After your spinning session your muscles are warm. You can take advantage of this to finish the session with a few weights or other exercises.
If you are going to train like this, there are two important factors to keep in mind:
- The first is that this option is more suitable for advanced athletes, for whom a one-hour session of spinning does not reach the limit of their energies and can allow themselves to squeeze their body a little more. Be honest with yourself, if your physical form is still not enough, opt for another option or try to take the spin class more calmly to be able to arrive to the strength training with some energy.
- The other is that you have to take special care the day you work the muscles of your legs after doing spinning. Keep in mind that they just made a great effort, and 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, and make sure to use a foam roller after the sessions to aid you leg recovery.
Do not spend more than 30 or 40 minutes on these sessions, which are a complement to the spinning 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.