Many local gyms offer indoor group cycle classes, which provide an aerobic workout consisting of riding a stationary exercise bike set to music. These classes provide an excellent cardio workout where participants can burn up to 500 calories in an average 45-minute class. But for the beginner, these high-intensity classes can be pretty daunting. The following are a few tips a first-time participant should know before attending a class.
Bike Adjustment
Come to class about 15 minutes early to set up your bike. An instructor should be able to help you with this. When adjusting the bike consider the position of the seat and handlebars. If there is a slight bend in the knee at the bottom of the pedal stroke, your seat is at the right height. If the seat moves forward and back, it’s in the right position when the kneecap is directly above the center of the pedal. You want to be able to reach the handlebars comfortably, maintaining a slight bend in the elbows. And you want the height of the handlebars to be comfortable and limit unnecessary strain on your neck and back.
Resistance Knob
A bike built for an indoor group cycle is different from most stationary bikes in that it has a flywheel -- a weighted wheel typically on the front of the bike propelled by the pedals. This wheel allows for momentum and resistance during the ride. In many such bikes there's a knob on the bike that adds tension to the flywheel called a resistance knob. The more the knob is turned to the right, the more resistance that's added on the bike. Many instructors will tell you to either add or decrease the resistance to add variety and intensity to the workout.
Exercises
There are five exercises that are typically performed in a group cycle class. The most commonly used exercise is the Seated Flat. In this exercise you have a light resistance and you're seated with your hands on the handlebars. In the Standing Flat you're standing out of the seat and running with a light to moderate resistance. The Seated Climb exercise mimics riding uphill. In this position you're in the seat with your body slightly bent forward and your resistance set to high. In the Standing Climb you're standing with a high resistance and your body is slightly bent forward. In the Jumps exercise you're transitioning from a seated position to a standing one in a smooth, controlled movement.
Things to bring
Remember to bring water and put it where it is easily accessible. Bring a towel that you can drape across the handlebars to wipe yourself down and catch any sweat that may fall during the workout. Many beginners complain about the uncomfortable seats during an indoor group cycle class, so investing in a gel seat to place over the bike seat is recommended.
Pace
Make sure that you go at your own pace during your first class. Don't try to keep up with those around you, but don't give up either. The more you take the classes, the easier it'll get.
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