Indoor cycling programs found at local gyms can provide significant calorie burn and definitely help you lose weight when part of a healthy eating program and active lifestyle.
With indoor cycling you can burn up to 600 calories in 40 minutes, with the average calorie burn being somewhere between 400 and 500 calories. Indoor cycling will make also you more fit overall by improving your heart rate and toning your muscles.
If you take an indoor cycling class at a gym you can expect a group experience. There is usually some upbeat music and cues from the instructor to guide you as you ride. It is your ride--ride at your own pace and intensity. The harder you work, the more calories you will burn and the more weight you can lose. The five basic movements of any indoor cycling class are the seated flat, standing flat, seated climb, standing climb and jumps. The instructor will properly demonstrate these moves for you.
If it is your first class be sure to arrive a few minutes early and ask the instructor for help in setting up the bicycle. The instructor will advise you on the proper seat and handle bar height based on your body. Most gyms have special procedures to attend an indoor cycling class. You may have to show up early to secure a spot or sign-up online or in person before class. Ask the front desk staff at your fitness facility so you will not be shut out of a class and disappointed.
Injuries can occur on an indoor cycling bike, so it is important to have the instructor guide you on proper bike set up. Soft tissue injuries, such as a sprain, are possible. Sometimes toes go numb during a ride. Experts recommend loosening shoelaces to increase blood flow to the feet. Pedaling backwards is not advised because it can damage the knee, specifically tearing cartilage or the meniscus. The seat also takes some getting used to. Padded bike shorts or gel seat covers help with soreness.
Indoor cycling classes should not be hard to find. The website claims they are available in thousands of gyms.