The Spinning class tends to be the one that causes the longest queues in a large number of sports centers. This indoor cycling activity has become terribly popular 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 a 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.
But Spinning is a demanding activity, and you shouldn’t jump into doing both workouts independently or your performance will suffer. If you want to find the best way to combine your spinning sessions with indoor training, follow one of these two plans:
Alternate sessions: Spinning classes + indoor training
This is the most common and intuitive method. If you do you’re spinning sessions on Tuesdays, Thursdays and Saturdays, dedicate Mondays, Wednesdays and Fridays to indoor training. It’s about alternating types of training to give the body enough time to recover.
Ideally, when following this plan is to do a full-body room workout, 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 session 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 work 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 control that your training intensity is not excessive, make sure that when you finish each series, you feel that you could still have done one 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 Spinning session properly.
“It is not a simple matter of comfort: if the muscles do not enjoy an adequate recovery period, the chances of injury skyrocket, and in the long run we punish the muscles instead of improving their condition.”
Follow-up sessions: Spinning sessions + gym work
The Spinning 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 as is the training room. 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 mean reaching the limit of their energies and can allow themselves to squeeze their body a little more. Be honest with yourself and, if your physical form is still not enough, opt for another option or try to take the Spinning class more calmly to be able to arrive at the hall 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.
“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.”