Indoor cycling is performed in thousands of health clubs across the country. Class participants alternate resistance and speed on their bikes for an effective full-body and cardiovascular workout. If you're considering joining a class, remember some crucial tips to prepare yourself for a high-intensity workout.
Bring a Towel
Almost any seasoned instructor will tell you to bring a towel to class. Two towels can help you in two ways. Since indoor cycling is a high intensity exercise, you're bound to sweat profusely. You can also drape your second towel over the handlebars of the bike so your hands don't slip while maneuvering on the bike, says FitMoves.com.
Go Early
Most attendees come in a few minutes before class to adjust their bikes and get ready to exercise. If you don't know how to adjust the bike or the pace of the class, go about 15 minutes early and let the instructor know it's your first time. He'll gladly help you adjust your bike and give you some pointers on how to keep up the pace. Then you won't feel embarrassed asking for help in front of other, more seasoned classmates.
Start Slow
Many of the students will have done the same routines several times, and know when to switch resistance or push harder. If you haven't worked out in a while or never tried Indoor cycling, don't force yourself past the point of comfort. If you need to take a break, stop, or pedal slowly until you catch your breath. You'll likely notice several other students doing the same. Eventually you'll build up your endurance and catch up with the rest.
Stay Hydrated
Because you'll be sweating, your body is losing water. Bring at least one bottle of water to your class to replenish the water in your body throughout the workout. A sports drink may also be helpful to help keep you hydrated and replenish the potassium your body loses through the sweat.
Listen to the Instructor
The instructor is a highly trained fitness professional who knows how to use the stationary bikes for the most benefit possible. Health.com notes that if you listen carefully, most instructors are focused on training your body to perform better, not losing pounds and inches. For a hardcore workout, choose a class that details itself as a training, strength and endurance class, not a sculpting or slimming one, suggests Gregory Florez, a health coach in Salt Lake City.
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