Calories Burned Spinning
Benefits of spinning
Spinning is a great form of exercise and physical activity. It is a high-intensity, low impact, and efficient form of cardio. Not only can it get your heart pumping and help you achieve your fitness goals, but it can also be incredibly fun. Cardio exercises, such as spinning, promote good health and fitness in a variety of ways, including:
- Strengthening your muscles, such as your glutes, hamstrings, and quadriceps
- Maintaining and losing weight
- Bettering your cardiovascular fitness
- Lowering your risk for certain chronic conditions
- Managing your appetite
- Burning plenty of calories
- Decreasing stiffness and pain
- Improving sleep
In addition to the physical benefits of spinning, there are also many mental health advantages to doing cardio exercise. These include, but are not limited to:
- Boosting your mood
- Reducing stress and calming anxiety
- Lowering the risk of depression
Outside of these benefits, doing cardio can also:
- Provide social interaction if exercising with a buddy
- Improve self-esteem
- Help you unplug from technology1
Why should you use a spinning calorie calculator?
Now that you are ready to spin, it is a good idea to use a calorie calculator to determine how to meet your fitness goals while doing so. Spinning is a great form of exercise and an excellent way to burn calories. In order to sustain physical capacity and control energy expenditure, it is important that you track your calories burned. These calculations will help you to track progress and provide your body with enough fuel.
Knowing your caloric expenditure can aid in optimizing your workout and meeting your goals. Additionally, there are a number of different variables at play when spinning and burning calories. Using our calculator can help you adjust certain aspects of your ride to achieve your desired fitness goals.
Calculating your calories burned can be tricky, as there are various factors to consider. This calculator aims to simplify the variables and the math. After entering just a few numbers and checking a few boxes, you can have a strong estimate of your calorie expenditure during your workout routine on the bike.
How to use our calculator
Using our calculator to determine your calories burned while spinning is relatively easy. Just input some personal information and workout-specific factors to generate a calories burned estimate. The list below includes step-by-step instructions on how to plug in your information.
Step 1: Select your desired unit of measurement. Imperial refers to measurements described as pounds, hours, and minutes. Metric refers to measurements described as kilograms, hours, and minutes.
Step 2: Enter your weight in the unit of measurement selected above.
Step 3: Enter the number of hours that you spun or plan to spin. For example, if you are spinning for one hour and 15 minutes, enter in the number “1”.
Step 5: Enter the number of minutes that you spun or plan to spin after the final hour mark. For example, if you are spinning for one hour and 15 minutes, enter in the number “15”.
Step 6: Enter the intensity of your workout. You can select either “slow”, “normal”, or “fast” spinning intensity.
Step 7: Click “Calculate”.
Understanding the results
After inputting your information, our calculator will provide you with the number of calories that you burned or will burn doing the spin routine you described. Happy with your results? That’s great! If you would like to burn more calories than what was output from the calculator, try adjusting certain aspects. For example, you could increase the time spent spinning to increase the number of calories that you would burn. Playing around with the calculator can help you to tailor your ride to match your fitness goals.
Explaining related information
Now that you know how many calories you may burn while spinning it is important to understand how certain parts of your workout can increase or decrease your caloric expenditure. Knowing these details can help you to adjust your workout to reach your fitness goals or sustain your energy. We outline below how certain factors of your ride can influence your burn rate.
Weight is a critical factor to consider when estimating how many calories you burn on the bike. The general rule of thumb for body weight indicates that the heavier you are, the more calories that you burn. For example, take two people that both spin for 45 minutes at normal intensity. One is 190 pounds, and one is 150 pounds. The individual who weighs 190 pounds will burn more calories than the individual who weighs 150 pounds.
Why does this happen? Well, a calorie is a measurement of how much energy we use. Someone who weighs 190 pounds is going to require more energy to make the same bodily movement as someone who weighs 150 pounds. Think of it like a car; a larger car typically guzzles up more gas than a smaller car. This is because heavier and larger cars require more fuel to move the same distance as a smaller car2.
Intensity of the workout
Another factor in determining your energy expenditure is the intensity of your workout on the bike. When spinning, spinning at a fast intensity will burn more calories than spinning at a slow intensity.
Time spent spinning
How long you spin is another important factor in determining how many calories you burn during your workout. The longer you spin, the more calories you will expend. An individual who weighs 190 pounds spinning at normal intensity will burn roughly 586 calories when spinning for 45 minutes. However, if the same individual spun for an hour at the same intensity, they would burn 781 calories3.
Frequently Asked Questions (FAQs)
What makes spinning better than other forms of cardio?
When running, your joints absorb the impact of your body repeatedly hitting the ground with each stride. In comparison, spinning is lower impact exercise because your feet never leave the pedals. Therefore, spinning puts less stress on your joints. Likewise, spinning is a good form of cardio for those with joint problems, recovering from an injury, or who do not enjoy high impact activities4. If you have any of these medical conditions, though, check with your doctor before spinning.
How do I start spinning as a beginner?
Here are a few tips if you are looking to get started spinning if you have never done it before:
- Check in with your doctor before you start spinning. If you have an injury, heart disease, arthritis, or osteoporosis, there may be some health factors you have to consider before starting an exercise program5. Your doctor may use pre-exercise screening to see if you are at increased risk of experiencing health problems during physical activity.
- Before starting your workout, make sure that you have a proper warm up. A warm up will include a proper stretch. This will get your muscles working and reduce your risk of injury while spinning. Once situated on the bike, pedal at low resistance to get your legs moving and your blood flowing.
- Take your spin class slow at This usually means having your bike set at a lower intensity while you adjust to being and moving on the bike. If at any time during your workout you need a break, you can always sit back in the saddle4.
- Ensure you are drinking plenty of fluids while spinning. You should drink water before, during, and after your workout to keep yourself hydrated. Consider keeping a water bottle near you on the bike.
- Incorporate a “cool down” into your spin routine. This should include spinning at a lower resistance for a few minutes and proper stretching.
- Wear comfortable clothing that is loose and cotton material. Dress in layers to adjust your outfit to your changing internal and external temperature as you exercise.
How do I set up my bike?
On a spin bike, you will need to adjust the height of your seat and handlebars. This will ensure that you maintain proper posture throughout your workout and reduce the risk of injury.
If you are taking a spin class, it is a good idea to get there early so that the instructor can help you set up your bike. If you are at home, consider watching a video online to help you properly set up. Good form is important to getting the most out of your workout and preventing injury4.
How can I stay motivated when I start spinning?
When starting to exercise, it can be difficult to maintain motivation and keep up a routine. Here are our tips to keep up your motivation:
- Set goals and make them realistic
- Find a workout buddy to spin with you and get in some socialization
- Keep a log of your spin workouts to track your progress and calorie expenditure
- Mix up what spin classes you take to keep things exciting
- Find an instructor who keeps you motivated that you enjoy
- Go to classes with uplifting and upbeat music that you like
What else should I consider when starting to spin?
- Try not to eat right before you work out. This can make exercising difficult, upset your stomach, or cause cramping.
- Ensure you are eating a nutritious and well-balanced diet to support your caloric and energy needs.
- Make sure you are keeping hydrated and drinking enough water throughout your workout.
- If you are using ear buds or a headset for music, do not have the volume too high.
- If you experience an injury while on the bike, stop spinning right away. Do not keep spinning, as this can worsen an injury.
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It is no secret that spinning is a great form of cardio that is beneficial to your health and wellness. Whether your goals are to get in shape or just get some movement in, spinning is sure to meet your physical and mental needs. Particularly, if your hope is to burn calories and start losing weight, you may want to start by utilizing a calorie calculator specifically for a spin workout. Our calculator takes into account the numerous factors that can affect your energy expenditure including weight, intensity, and time spent spinning. Using a calculator will help you to meet your exercise and weight loss goals quickly and efficiently.
- Benefits of exercise. (n.d.). [Text]. Retrieved January 12, 2022, from https://medlineplus.gov/benefitsofexercise.html
- Calories burned in 30 minutes of leisure and routine activities. (2004, July 1). Harvard Health. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- Ways to burn more calories every day: MedlinePlus Medical Encyclopedia. (n.d.). Retrieved October 15, 2021, from https://medlineplus.gov/ency/patientinstructions/000894.htm
- Solan, M. (2018, February 24). Spinning: Good for the heart and muscles, gentle on joints. Harvard Health. https://www.health.harvard.edu/blog/spinning-heart-joints-2018022413237
- The top 5 benefits of cycling. (2016, August 11). Harvard Health. https://www.health.harvard.edu/staying-healthy/the-top-5-benefits-of-cycling