Indoor cycling is one of the most popular group exercise classes in gyms around the United States. These classes combine an intense workout on a stationary bike with a group setting and pump-up-the-volume music for a unique opportunity to burn calories and build the muscles in your legs. If you’re new to indoor cycling or getting back on the bike, a few tips can help you get the most out of your class.
Getting Ready
Feeling comfortable in class and on your bike starts before you get your feet on the pedals. Arrive to class a few minutes early to pick out a bike and make the necessary tweaks for your workout. Showing up early will also help you guarantee a spot in the class, since stationary biking classes tend to be popular and fill up fast. When you get your bike, pick a spot in the room and set the seat height to a comfortable setting. Make sure you can reach the pedals easily whether you’re standing or sitting. Bring extra towels for your workout, as you’re sure to break a sweat and don’t want to be dripping all over your bike. Wear comfortable clothes that will allow you to move freely and reduce chafing.
Choose the Right Class
If you’re new to indoor cycling, don’t head for the advanced class. The exercise may seem simple — just pedal, right? — but advanced classes turn up the intensity and resistance to a level you may not be used to. Start out in a beginner’s class, and if you feel like it’s not making you break a sweat, move up to an intermediate, then an advanced class. Biting off more than you can chew can not only leave you out of breath, it can even lead to an injury from over-training.
Focus on Yourself
If you look over and see the person next to you climbing that hill on the stationary bike without a bead of sweat on her face while you’re huffing and puffing, don’t worry about it. Everybody works at her own pace. Don’t be intimidated by others in your class, or even by your instructor. Do the best you can and push yourself, but don’t do more than you’re comfortable with.
Stay Hydrated
The high intensity of indoor cycling classes means you’ll surely be sweating within a few minutes, so pack a water bottle to sip on during your workout. Staying hydrated will help ensure you have a more efficient workout and can ward off fatigue.
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