We know we feel better after spinning. If
we are regular, we start seeing the changes in our body. But why?
Well, to understand it better, we decided
to share with you a little of the science behind it all.
Aghhh… science??! Don’t worry, it is really interesting, and I promise, the next time you are on the bike, you will want to crank it up a little more !
with the basics
When we push hard and work our muscles,
they break down. The body reacts to this process by rebuilding them bigger and
stronger than they were before.
If we want to get better at a sport or improve
our training, we need to build more efficient muscles. To do this, we need to push
them harder than they are used to working… in other words, we ‘overload’ them
beyond their comfort zones.
post-spinning ‘recovery’ period
The body requires a lot of energy to rebuild
the muscles. After a big Spinbreak workout, our body will work harder than
normal for a couple of days- burning more calories as it refuels and repairs.
This is why consistent spinning will help to increase your normal rate of
why do we feel we get more out of spinning than other sports?
It is simple- the muscles we work during a cycling program are the largest in the body. We also work multiple ones at the same time.
The bigger the muscles worked, and the more
muscle groups used, the larger the effect on the metabolism. That leads to the
good news: the more calories burned! Not just during the workout, but in the hours
and days after it… Remember: the body takes time to repair and build new
muscles are we using?
The main muscle groups used are: the quads,
the gluts, the calves, and the core: these are amongst the largest and
strongest muscles in the body. Add to this the hamstrings and our core stabilizers,
and you have a very active workout.
want one more layer of detail!
Good! Remember that we “overload” muscles
to build them. Spinning takes it a step further than the average sport, because
it manages this overload in a very dynamic way: each class is full of different
moves and sequences which consistently work lots of different muscles.
For example, during a super-slow, you crank
up the resistance for a long, steep climb during which you move to a more
anaerobic heart rate, and your fast-twitch muscles fibres (those quick to get
tired) get a special workout- which helps you develop fast action advantage-
important if you suddenly need to sprint.
Once at the top of the ‘hill’, you release
the resistance and pedal faster. At this point, you drop back into an
aerobic-level heart rate, and your slow-twitch muscle fibers (those which are
slower to get tired) get developed, which helps develop your endurance,
allowing you to go further without getting so tired.
All this, while at the same time, pushing your
cardio vascular system to healthy new levels!
A couple of classes a week will guarantee you results in terms of fat loss and
will increase your leg and core strength… as well as help you see huge
improvements in your levels of cardio.
Indoor Cycling at Spinbreak isn’t just
about having a fun time; now you know PART of the reason you feel so great!
Book your next session- and crank it up each time you come J
We are regularly asked about how much calories we loose
during an indoor cycling session. Even thought the answer is quite impressive
(between 500 et 800 calories), how can you know if you’re closer from 500 or
800 and also why is the such a gap between the results ?
Well, it depends on several factors such as your hearth rate
will resting, your weight, your metabolism and the duration and the type of
session you’re following. But what it really means is that everyone is
different and it mostly depends on your personnal effort during the workout.
If you give 85/95% of yourself, you can burn up to 600 or
700 calories during a session. But you have work hard for it which means
putting enough resistance.
However, the amount of calories you burn shouldn’t be your
main concern. If you follow the coachs’ advices a mecanism in your body will
start after the workout. It is called « Excessive Post-Exercise Oxygen
Consumption » or EPOC.
EPOC just means our body requires more oxygene than it
usually does in a normal day. As a consequence, our metabolism goes faster and
this is when real results appear.
So, even if you « only » burnt 400 calories during the session, this number can easily double during the day. So if you keep following the coachs’ advices results will appear for sure.
Indoor Cycling stays one of the funiest and the most effective methods. The benefits of indoor cycling don’t only depends on the number of calories you burn. The well being feeling after the workout, the mental and physical strenght you build and the energy you’re filled up with when you leave are the most important benefits.
When we start on our goal of getting healthy, its great to create a
regular time to do sport. It’s like a date with your body: you know you are
going to do it each week at a certain time. Regularity helps build healthy
of practicing regularly:
When you start practicing Indoor Cycling, you start feeling a lot of
positive changes. One of the first is a better sleep, happier mood and a more
focused mind. But this is just the beginning!
How often and for what results?
not used to exercising, you should start by creating the time/space to practice
once a week. After a few days you will notice that you start feeling better.
Your cardio and your mood will both get better.
have established your routine, and you start seeing your results, add an extra workout
to your week. As soon as you do this, the benefits will multiply exponentially.
You will see changes upon your body, your motivation and your health. At 3
workouts per week, you won’t recognize yourself! There’s a reason why
successful professionals include daily workouts into their routines; the
results on the body, mind and productivity speak for themselves!
Benefits on your Mind:
mental clear out! Sport helps you create a space where you get away from the
day-to-day stresses and pressures. By focusing on the effort, you are get out
of the mental, which gives you a much needed break, and provides time to
replenish and get creative.
addition, group fitness classes like indoor cycling, helps build your
self-confidence and enjoyment of the group social environment. It clearly works
in Spinbreak classes! There is a fantastic energy when everyone is pedaling on
the rhythm to fun music, fully in the physical effort, releasing a whoop and a
shout when you are pushing yourself through an effort.
try it yourself! Don’t be shy, your coaches will join in with you too !
Benefits on your health:
of regular indoor cycling is most visible in the long-term.
having impact on your joints, indoor cycling increases your bone resistance and
helps preventing diseases like diabetes and high blood pressure. You also greatly
develop your lung capacity, and your cardio levels will keep improving- to the
point where effort and recovery are fully under your control.
As a result
you will enjoy Spinbreak even more as you will be able to focus on and
enjoy the music !
To summarise :
on a daily basis brings some kind of ritual to your life and makes it easier to
modify your habits, your body and your mind. Spinbreak also offers you the opportunity
to combine work and sport. After a session with us, you’ll go back to work FULL
improve your routine and start your change now!
Food is fuel that’s why it’s vital for you to make the most of your workout at Spinbreak. But what are the best snacks to have before your class?
Carbohydrates are what the body needs to fuel your muscles to perform. Carbs will keep you going like a pro through every class.
Here goes our top 6 snacks
Fruit. Apples, bananas, berries… Any fruit is good before any workout as they are all rich in carbs. You can also have them with some peanut butter or a small handful of nuts
Yogurt.Natural yogurt is better for a pre-workout as it is higher in carbs unlike Greek yogurt, which is mostly protein.
Cereal.Stay away from sugary options such as Frosties and Coco Pops as well as high in fiber cereals. Best options are whole-grain variety like Cheerios or Weetabix. Just a small bowl with some milk will do
Pasta. A small bowl with some cooked veggies has just enough carbs to carry you through your workout. You can vary with rice and quinoa – whole type is always the best!
Oatmeal.A cup of oatmeal, maybe with some sliced fruit or nuts on top should do the trick.
Our Pasteleion Power bars: 100% natural, they bring just the amount of energy you need with very little calories. Full of organic almonds, dry fruit, chocolate, or honey, you can eat them 10 minutes before your workout.
It’s best to eat 30 minutes before you workout. That will give you enough time to digest, and for the carbs to be absorbed into your bloodstream.
As for what to avoid before your workout, stay away from foods with a lot of fat, refined sugars, high in fiber and high in protein. Food can slow you down so try not to have too much!
Its not always easy to eat well before a workout. If you arrive at the studio on an empty stomach, you won’t have the energy to make the most of your indoor cycling or pilates session.
But fear not! We have you covered… You will discover the amazing energy bars from Pasteleion.
We chose these for the studio because they are 100% natural: vegan, bio, gluten free, low in calories… And they are a mix of the best ingredients from Crete (Greece), including dates, almonds, nuts, raw honey, dark chocolate, dry fruit… and includes a lovely ray of greek sunshine to brighten up our day!
There are no additives or added sugars; and they are cooked at low heat in order to fully preserve all the nutrients. So: enjoy without ANY hesitation!
Have you been asking yourself what to eat before you go to your sports session?
Before physical effort, our body needs energy.
To build your endurance, to have more energy, and to build muscle (and lose body fat) our body needs energy. Here are a few ideas to have well balanced meals…
We all agree: its a bad idea to over-eat! You cannot do a good workout session on a full stomach. But it is definitely important to have eaten something beforehand. So:
If you are practicing sport in the morning:
1 or 2 hours before sport : you can either have some eggs- fried or boiled with a slice of wholegrain bread and a smoothie; some greek yoghurt with fresh fruit (you can opt for cottage cheese to replace the yoghurt); a banana and a handful of almonds ; along with a nice warm drink.
[x_alert type=”warning”] What does your coach eat before a morning session ?
A light breakfast 1h15 before the class.
It varies between :
Fruit (apples, peaches, kiwis, whatever is in season), with greek yoghurt and a few almonts
Boiled egg with a slice of ham
Fried egg on wholegrain toast
Overnight oats with fresh fruit and almonds
I drink a big glass of water when I wake up, and enjoy a coffee with my breakfast!
If you practice sport during midday or towards the end of the afternoon
Aim for a snack around 11am- or 5pm : go for fruits (rich is water, it helps keep our body hydrated), nuts, yoghurt…
[x_alert type=”info”] What does your coach eat before an evening spin session?
My snacks vary between:
A good handfuls of almonds (unsalted!)
A glass of milk Kefir
An Pasteleion energy bar- low in sugars and calories, 100% natural- and available at the studio
What should we eat after a workout?
Our body needs to rebuild. Our body is most receptive to the foods we eat 30-60minutes after physical effort, so this makes it the ideal time to eat proteins that favour the rebuilding of muscles.
For lunch or dinner, think of salmon and quinoa, chicken and sweet potato, lentil and chickpea salad… the choice is vast!
Think of what is good for our health:
• Proteins derived from vegetables are an excellent alternative to animal products
• A mix of whole grains and legumes are fantastic: think of quinoa or brown rice mixed with broad beans or lentils… These are all a great source of nutrients, vitamins and fibres.
• Sweat potato, in addition to its carbohydrates, is a good source of vitamins and nutrients such as vitamin B6, C, D, magnesium and potassium.
• Wholegrain rice and pasta are also great allies to avoid cravings and help recharge your batteries.
[x_alert type=”success”] What does your coach eat?
• For lunch : I love salads, so I like to prepare nice big mixed ones. I use whatever is in my fridge- and usually always have lettuce with it. I add either steamed vegetables, tuna, ham, cheese, pasta, sardines… During the winter time, I love homemade vegetable soups!
• For dinner : I eat with my children- meat, fish, chicken, vegetables… I avoid pasta if I can- but who can resist a good pasta bolognese!! 😉
• No dessert ? Not usually! Sometimes I will have a yoghurt…
Nobody can or wants to eat healthy ALL the time! We all have our favourite snacks and meals! Mine are: pancakes, hamburgers (with fries!), pizza from our neighbours Les Cancres, popcorn… We shouldn’t deprive ourselves- but just decide to eat in a balanced way!
Finally- don’t forget to drink enough water throughout the day. Its vital to stay properly hydrated- this will help you recover and avoid cramps and muscle fatigue.