Indoor group cycling mimics the motion of outdoor cycling. The bikes allow you to adjust the seat and handlebars to fit your body for an effective workout. Classes often take you through adjustable resistance and postures, instructing you to sit or even stand and climb as you work. Depending on the position you're in, you will target your muscles differently, but any way you cut it, you exercise your entire body while participating in a indoor cycling class.
Legs
According to Des Moines University, all the muscles of your legs, including your calves, hamstrings, quadriceps and glutes, work together as the primary muscles used during cycling. The quads act to straighten your leg while the hamstrings work with the glutes to bend your knee. As you push and rotate your legs through the cycling motion, you activate both muscle groups alternately. Your calf muscles work together to control the motion of your foot as you rotate through the pedaling motion.
Abs and Back
As you cycle, you bend your body forward slightly at the waist to grip the handlebars. This flexed position requires that you hold your back and abs tight, keeping them firmly stabilized throughout the exercise. Developing strong core muscles of the abs and low back helps ensure that you maintain balance and stability while riding without causing muscle strain. Make sure you properly fit your bike so that your back angles at a 30 to 40 percent degree, preventing you from placing too much pressure on your back.
Upper Body
When your instructor tells you to sprint or asks you to increase the resistance level of the bike to "climb a hill," you may notice that you begin pushing and pulling on the handlebars to help speed the motion of your legs. This pushing and pulling against the stable surface of the handlebars is referred to as an isometric exercise. According to the ergonomics information website Working-Well.org, even during steady-state exercise, your upper body must support your back as you lean forward, placing weight against your arms. If you're just starting out with indoor cycling, expect to experience soreness in your arms, chest and upper back as you adjust to the exercise.
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