Even though indoor cycling is a low-impact workout, it is one of the best workouts for losing weight fast. In an average class, participants generally burn between 500 to 600 calories. And indoor cycling can be done at home or at a gym. A few tips can help you shed pounds while cycling.
Step 1
Drink lots of water before and during the workout. Because you sweat so much during a group cycling class, you want to replenish the water you're losing. For a 40-minute indoor cycling session, drink at least 40 oz. of fluid--8 oz. within 30 minutes before class, 24 oz. during class and 8 oz. within 30 minutes after class.
Step 2
Warm up before the workout, which loosens your body and gets blood flowing to the muscles, which will prevent the risk of injury during the workout. It also puts you in the proper mindset to tackle an intense workout.
Step 3
Maintain proper form to prevent injury. You want a slight bend in the knee at the bottom of the pedal stroke, and your kneecap should be directly above the center of the pedal. Keep a slight bend in the elbows when gripping the handlebars. The handlebar height shouldn't put any strain on your neck or back.
Step 4
Take deep breaths from the abdomen during the workout, inhaling and exhaling through the mouth. Avoid hunching and bouncing, and relax your upper body while contracting your abs.
Step 5
Vary your routine between aerobic and anaerobic exercise. Being able to stand and sit on the bike offers you a variety of movements for weight loss. Aerobic work, such as sitting in the seat and riding at a steady pace, burns fat and calories. Anaerobic work, such as interval training through short, fast sprints, or climbing with high tension raises your heart rate as the effort level increases, making your heart and lungs stronger.
Step 6
Stay within your target heart rate zone. By wearing a heart monitor, you can keep track of your heart rate and exercise in the perfect zone for fat burning. This zone is different for everyone, but is about 60 to 80 percent of your maximum heart rate, which is typically calculated by subtracting your age from 220.
Step 7
Cool down at the end of the workout. This gently brings the heart rate down and redirects blood flow away from the active muscles and back to the organs and brain.
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