Most indoor cycling machines are a special form of stationary bike designed just for group classes. These bikes offer a fast-paced cardio workout that burns calories and tones the legs, glutes, abs and back.
History
The bikes started showing up in gyms in the mid-1990s. A well-trained rider could make the early versions exceed 100 revolutions per minute (RPMs).
Features
The bike is designed to give the user a higher level of strength and durability than a standard stationary bike. They are made from heavy-duty steel, so riders can stand in the pedals or lean heavily on the handlebars without causing damage. The average stationary bike also has relatively few components compared to traditional stationary cycles. It offers a simple flywheel mechanism to mimic the feel of biking outdoors, along with cage-style pedals and a set of steel handlebars. Few stationary bikes contain built-in heart rate monitors or displays, which are common on many other types of indoor cycles.
Adjustment
Despite their relatively simple design, stationary bikes allow users to make a number of adjustments in terms of fit, speed and resistance. The seat of the bike raises or lowers using a simple screw-in mechanism, while the handlebars offer a similar feature. A central knob between the knees allows riders to adjust resistance levels. Most stationary bikes display only a plus or minus sign, which shows the correct direction to turn the adjustment knob. With no resistance levels available, users must adjust the knob simply by feel to determine the level of resistance.
Classes
Most people prefer to ride in classes that range from 45 to 60 minutes long. The instructor leads the group through a warm-up and a series of exercises, informing riders when to increase or decrease resistance. Many classes are set to music to make the workout more enjoyable. Some instructors also use song beats to help riders find the correct cadence, or pedaling speed. A large portion of the class is spent standing on the pedals with the bottom lifted out of the seat and the body supported by the handlebars.
Types
While the majority of stationary bikes are fairly basic, some newer models offer special features and complex designs. Some have large, built-in screens to help the rider visualize an outdoor ride. Some feature an articulating frame that allows riders to tilt the entire bike from side to side as they ride. This produces a sensation similar to outdoor biking, and works the upper body in additional to the legs, abs and back.
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