Indoor cycling is a cardio training workout designed to improve cardiovascular endurance. Cardiovascular, or cardio, endurance is the ability of your heart and lungs to provide fuel in the form of blood and oxygen to your body, Cardiovascular endurance is one of five fitness components that determine your health and fitness levels.
History
One of the most standard indoor cycling bikes was designed by Jonathan Goldberg, known as Johnny G, a cyclist who wanted to train indoors during the winter. The bike, manufactured by Star Trac, was different than other stationary bicycles. It was tough enough to withstand training that mimicked outdoor riding. In 1994, the company Mad Dogg Athletics created training programs for all exercise enthusiasts. The class became popular for individuals of all fitness levels. Instructor training programs were developed to certify fitness professionals who wanted to teach indoor cycling classes in commercial health clubs.
Features
Indoor cycling classes consist of a variety of body positions and programs designed to simulate outdoor cycling. There are three hand positions and five core movements. The first hand position is in the center of the handlebar. Position two places the hands apart about half way between the center and the end. The third position, used for standing movements, is on the ends of the handlebars. The movements are: seated flat, standing flat, seated climb, standing climb and jumps. The movements vary in speed and intensities. Additional training techniques feature establishing a mind-body connection using visualization, a mental image of cycling in a scenic outdoor environment. Deep breathing training is included as part of the training.
Significance
Indoor cycling training programs bring your body to one of five energy zones. The zones vary in intensity by elevating your heart rate to a target zone designed to improve fitness levels. Zones are based on cadence, or pedal speed and resistance. Energy zones range from 50 percent of your maximum heart rate up to 92 percent. Higher heart rates are achieved by higher training zones. Training in the energy zones significantly increases the demand for fuel. Your heart and lungs must work to meet these demands.
Benefits
Benefits of indoor cycling class training include increased cardio capacity. Your heart and lungs are strengthened due to the increased demands of training. There is an increase in stroke volume, the amount of blood pumped in one beat. There is also an increased VO2 Max, the amount of oxygen that can be distributed to your body. Your resting heart rate is decreased, which lessens the strain placed on your heart with every beat. Improving cardio capacity is a factor in improving overall health and fitness levels.
Time Frame
Indoor cycling classes are generally 40 minutes in length. They are geared for specific goals. They consist of a 5- to 10-minute warmup and cooldown, leaving 20 to 30 minutes for peak training. The 40-minute time frame prevents overtraining and fatigue. High intensity classes can burn over 500 calories. Beginner-level participants are encouraged to take classes that are set for beginner levels. During a two-month time frame, aerobic base building will occur. This base building will improve training levels to advanced levels.
References
- Keep Moving: Fitness Through Aerobics and Step; Esther Pryor and Minda Goodman Kraines; 2000
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