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April 2017
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Spin boxing, which is a combination of two activities, spinning e fitbox, is a new sport that is becoming more and more popular in gyms and sports centres. In order to understand the characteristics of it though, we need to take a quick look at the two disciplines that it originates from.

Lo Spinning

In the 1990s Johnny Goldberg, better known as Johnny G., an American endurance cyclist and winner of numerous competitions, such as the famous Race Across America that is more than 3000 miles long, from one coast to the other, invented spinning. This sport requires a special bicycle, which was designed and developed by Johnny G. himself, and it became very popular in fitness centres in Los Angeles and New York, and then the rest of the world. Today, spinning is one of the most practised and loved activities by connoisseurs of fitness. The special thing about this discipline is that it is carried out to the rhythm of music; each pedalling action follows a specific musical rhythm. As well as providing the pedalling speed, the music is also a way to motivate participants so as to make every lesson new and interesting. The average time of a lesson varies from 40-60 minutes. Contrarily to cycling, spinning allows you to maximise results in a relatively short amount of time, as is shown by the fact that over 500 calories can be burnt in just one lesson. The other advantage is that it can be practised indoors, and this is why many cyclists use spinning as a way to train during the winter. A spinning lesson usually starts with a slow rhythm so the body can warm up and get used to the workout. After the first 5-10 minutes, the rhythm is increased by pretending to pedal uphill, downhill and sprinting. Accompanied by the background music, the class ‘travels’ for 30-40 minutes, after which the rhythm is slowed down so the body can gradually cool down and so the heart rate goes back to normal. The last few minutes of the session may be used for stretching exercises both on the bike and off it. The leg muscles are worked the most when spinning, even though the special position on the bike means that almost all the body is worked out; continual sprints and changes to the inclination of the bike mean that you have to hold on tightly to the bike which stimulates the upper limbs.


Fitbox, which is very popular even though it is relatively new, is the result of a cross between aerobics and martial arts (such as kickboxing). To practise it, you need a boxing bag placed on a base (not hung from the ceiling) and you punch, kick and elbow it to the rhythm of music, which makes this sport fun and liberating. Not only is fitbox a real sport, it is also a great way to get rid of stress and learn self-defence. It can be practised at any age and it does not have any prerequisites. A fitbox lesson can last from 30 to 60 minutes and these classes are good for keeping in shape (training the heart and toning all the muscles in the body), or for improving physical resistance in combat sports. Each lesson starts with an initial warm-up phase (gentle arm movements), then, after 5-10 minutes, the ‘body’ of the lesson starts which involves more difficult techniques using the arms and legs. The last phase consists of a psycho-physical cool down.

Spin boxing

Combining the classic box movements with spinning gives us spin boxing, a newly thought up discipline which is effective, fun and stress relieving and which fuses together the advantages of both these sports.


  • Provides a very good cardiovascular workout.
  • Alternating between intense and light exercises is great for doing step training, which is ideal for losing weight.
  • Strengthens and tones the thighs and buttocks in an exceptional way.


  • Alternates aerobic and anaerobic work and provides indisputable benefits for muscles.
  • Tones the waist to perfection creating an enviable waistline.
  • Improves neuro-muscular coordination, improving motor skills.
  • Relieves stress.

Spin boxing

  • The motor skills are stimulated thanks to the teachers’ verbal instructions.
  • Complete workout for the whole body, unlike spinning which does not work out the arms or torso.
  • More fun than normal spinning.
  • It is a great alternative to spinning and fitbox.
  • Burns an exceptional amount of calories – up to 700 calories in a one hour lesson.
  • Results can be obtained by everyone.
  • The recommended clothing is the same for spinning together with fitbox gloves, which have an open palm. It is a good to wear a heart rate monitor whilst training so you do not go over your maximum heart rate.
  • The abdominals must always be tensed and the spine must always be erect during a spin boxing lesson. Punches should be executed with strength and vigour but in a controlled way so the torso does not move.

How to do spin boxing

The first spin boxing lessons should be simple and follow the beat of low intensity music so the participants can learn to coordinate the pedalling and classic boxing movements (straight, hook and uppercut).
After a period of getting used to this sport (4-8 weeks), you can start attending more intense lessons both in terms of physical coordination and the cardiovascular workout. The musical rhythms will be faster and there will be moments of just pedalling and then just boxing. A typical lesson can last from 40-60 minutes and will always begin with an initial warm-up phase which is similar to a warm-up for spinning. After the first 5 minutes, the class begins the real workout, doing specific spin boxing exercises with both the arms and legs for 30-40 minutes. The first movements are demonstrated by the teacher and the participants watch and try to imagine and memorise them. Then, the teacher can get off the bike, put on the boxing pads (special gloves used to fend off punches) and move around the class teaching them the classic boxing commands (straight, hook and uppercut). This phase of the lesson is also accompanied by a more intense musical rhythm. The last part of the class involves a physical and mental cool down of 5-10 minutes. The rhythm of the pedalling gradually slows down to the point where the participants get off the bikes and complete a short stretching routine.


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