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Sports research Spinning works better than cycling outdoors
Spinning has become a trend sport
Snow, rain, cold temperatures: In inclement weather, most people prefer to leave the bike in the basement. However, those who like to cycle do not have to do without, because indoor cycling offers an ideal opportunity to stay fit even in the cold season. The sport, also known as "spinning", has become more and more of a trend for some years and is offered by both commercial gyms and many sports clubs.
Spinning is also suitable for the elderly and overweight. Picture: Kzenon - fotolia In indoor cycling, the participants of the course sit in a stooping position on stationary bikes and pedal without pausing. They are guided by an experienced trainer and motivated with phrases like "Go on, keep pedaling, do not let up!" And "Give everything!" To keep pedaling. Because there is virtually no risk of injury due to the fixed equipment and exercise does not require any special technique, e.g. Volleyball or gymnastics, Spinning is basically suitable for everyone, explains Marc Stiefel from TuS Metzingen in conversation with the news agency "dpa".
Training and music dispel fatigue
The 42-year-old trains an indoor cycling group every Wednesday evening in the Swabian town of Metzingen near Stuttgart. The exhausting endurance training goes over an hour, in which the participants get into a sweat - but the effect is correspondingly large: "I always notice that people are tired from work. But during the lesson they live up, "says Stiefel. The music, which is an integral part of the course and additionally motivates men and women, contributes to this.
Characteristic of the special stationary wheels is that they have only one flywheel at the front and are very heavy, which allows the rider to pedal evenly, explains Achim Schmidt from the German Sport University in Cologne opposite the news agency. Unlike a normal bike or exercise bike, however, the Spinningrad has no idle or brakes, which consequently the legs during training are continuously moving, so the sports scientist from the Institute of Nature Sport and Ecology. That makes a big difference, because 60 minutes of indoor cycling are just as efficient as two hours on the bike in the fresh air, according to the former cyclist Stiefel.
Light and heavy intervals alternate
Spinning is usually done as intensive interval training, alternating periods of stress and recovery. However, the recovery periods are of a duration and intensity designed so that the body can not fully recover, creating a strong training effect is achieved. As a rule, the training starts with ten to 15 minutes of "relaxed driving," according to Michael Branke, pedagogical director of the German Fitness Teachers Association (DFLV) in Baunatal. Then often follow a 15 to 25-minute phase in which sitting at different speeds while sitting. Then the training is "harder" by the course participants on standing ("saddle") and continue with increased wattage on - but in between always moderate and easier intervals are driven. The end of the lesson is the stretching of the leg muscles.
Training also good for heavier people
The spinning wheels are designed so that the driver can increase or decrease the resistance at any time and thereby experience different levels of intensity on the exercise machine. It also makes it possible for women and men with different degrees of fitness to work together, Schmidt emphasizes. According to the experts, the intensive endurance training had a positive effect on the cardiovascular system and blood pressure, as well as strengthening the immune system. "But you also have a better ability to concentrate, so the cognitive performance increases significantly," added Schmidt. Due to the high fat burning, the training is also suitable for overweight people who want to reduce their weight. Because when spinning the body weight is carried by the wheel, whereby the joints are less stressed than e.g. while jogging.
Spinning is not suitable for acute back pain and respiratory infections
Even for people with knee problems, indoor cycling could be the right sport, because permanent pedaling would produce more joint oil, according to Brake. Especially with knee pain or similar however, care should always be taken to provide professional guidance by a trained instructor or indoor cycling instructor. "In principle, indoor cycling can still be operated even if running due to signs of aging, for example arthrosis, already causes considerable problems," explains Schmidt. By contrast, training is not suitable, e.g. in acute back pain or respiratory infections.
Recognizing one's own boundaries must often be learned
According to the expert, it is recommended that two to three units per week be 60 minutes each for effective training. However, it is important to pay attention to your own body signals. Because the special atmosphere in the group, the felt "action" through music and the "driving" by the coach as well as the possibility to regulate the resistance on the bike itself, quickly cause the course participants to overload. As a result, drivers often have to learn to "feel if it's still possible or if it's too much," says Branke. In general, there is a limit of 80 percent of the maximum heart rate, and beginners older than 35 should have a medical check-up done before the first hour.
Biking in the fresh air can protect against colds
Despite all the advantages of indoor cycling, it is still worthwhile cycling on a regular basis even in the cold season. For whoever overcomes can, for example, Prevent colds caused by cycling and thereby avoid unpleasant symptoms such as coughing, runny nose and hoarseness. The reason for this is that infections usually spread where many people are in a small space together, such as on the bus or in the subway. If you travel by bike during the cold season, you can significantly reduce the risk of infection and strengthen your immune system by doing so in the fresh air. (No)