Indoor cycling is a low impact cardio workout done on a stationary bike in which an instructor leads you through a simulated bike ride by standing and sitting on the bike. These classes have caught the attention of many people because of the high amount of calories burned while doing this workout. Fifteen minutes of indoor cycling burns about 170 calories. This adds up to about 62,000 calories a year or about 17 pounds of body fat.
Warm-up
Warming up before the workout by pedaling with a light resistance loosens the body and gets blood flowing to the muscles, which prevents the risk of injury during the workout. This also gets the body and your mind ready for the workout you're about to tackle.
Workout
The variation of the workout between anaerobic and aerobic exercises promotes weight loss when indoor cycling. The five main exercises typically done in a class include: seated flat, standing flat, jumps, standing climb and seated climb. Since these exercises vary between sitting and standing, you are giving your body a variety of movements to help speed up weight loss.
Technique
Executing proper technique in a cycling class is pivotal in losing weight. Participants need to avoid hunching and bouncing, contract their abs, and keep their shoulders and upper body relaxed in order to speed up the weight loss process. Proper breathing technique is also important. Taking deep breaths from the abdomen throughout the workout and inhaling and exhaling through the mouth also promote weight loss.
Heart Rate
Losing weight with indoor cycling is easy as long as you stay within your target heart rate zone. Many class participants wear a heart rate monitor to monitor whether they're in their correct zone. Although this zone is different for everyone, it is about 60 to 80 percent of your maximum heart rate, which is typically calculated by subtracting your age from 220.
Cool-down
A cool-down is the opposite of a warm-up. This happens at the end of the workout and slowly brings the heart rate down while redirecting blood flow away from the active muscles and back to the organs and brain.
Hydration
Because many indoor cycling participants sweat heavily during the workout, you want to replenish the water that you're losing by drinking lots of water before and during the workout. Participants should drink a combined total of at least 40 oz. of water before, during and after the class.
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