Indoor Group Cycling
Boost Calorie Burn with Some Variety
Although indoor group cycling hit the fitness scene over 10 years ago, classes filled to capacity are still going strong at most health clubs. Over the years, bikes, instructing techniques and class varieties have evolved to keep indoor cycling up to date with current trends.
When group cycling was introduced there was concern that it might be too advanced for beginning exercisers. An American Council on Exercise study indicated that people can push themselves too hard during the class in response to aggressive motivational instruction by group leaders. In these cases, students reached heart rates that were at an unhealthy level.
Now many sessions are offered for beginners and even specific age groups such as older adults. These classes are designed to be of lower intensity and duration. Their purpose is to teach techniques and provide a smoother transition for those hoping to take a more advanced class in the future. Some classes now offer more activities mixed in with the cycling itself. Options for an hour class that is half spinning and half weight training have been introduced, as well as classes that end with yoga, Pilates or stretching and meditation.
The Benefits
Indoor group cycling utilizes the large muscle groups of the legs. Whenever larger muscle groups are worked, more calories are burned. Cycling increases energy expenditure through the very vigorous cardiovascular workout it provides. It is more intense than stationary cycling due to the constant movements in and out of the saddle. The ability to add resistance increases the intensity and strengthens the lower body.
Indoor cycling is a great choice of activity for avid outdoor cyclers. It is intense enough to keep those with specific cycling goals on track, while providing variety to an outdoor ride. In addition, it serves as sufficient alternative when the weather is not conducive to being outdoors such as during the winter months or during heavy rain. For the average exerciser, indoor cycling provides another option for a cardiovascular workout in addition to running or stair climbing. It can boost calorie burn and add variety to a workout plan while increasing fitness and improving weight loss and maintenance.
Getting Started
The best first step is to find a class that fits individual fitness levels if it is available. Start with a beginner level class to get an idea of the basics and then move up to a more advanced class. Also, choose a knowledgeable instructor that is helpful to those starting out and also upbeat and motivating during class.
Proper set up of the bike is key for safety. Instructors should assist with this for those just starting out. At full extension, the leg should have a slight bend at the knee and when bringing the leg up while pedaling the knee should not come above the hip. A good way to adjust appropriately is to stand next to the seat and make sure the top of it is right at hip level. Hop on and check the alignment when pedaling and adjust from there.
Make sure the handle bars are at a comfortable height. Riders should lean forward to reach them, but should not hunch the back. Focus on keeping the back flat, but not rigid as you ride holding the handle bars. It takes a few classes to build up strength and flexibility to maintain this form. Also keep a light grip on the handles to avoid unnecessary increases in blood pressure.
It is wise to expect a little discomfort the day after the first cycling class. It takes a while to get used to the seat and beginners may notice some soreness. Over time, however, the body becomes more accustomed to the activity and the pain will lessen and in most cases disappear. If it continues to be a problem, consider taking along a padded seat cover or wearing padded biking shorts.
Source
American Council on Exercise
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