Pass a class of sweat-saturated stationary cyclers, and you need no further proof that this high-intensity workout burns calories. Indoor cycling classes emerged in the early 1990s, along with other group classes, says Tom Krausz, ACE-certified trainer at Austin's Castle Hill Fitness. But while the popularity of step aerobics and Tae Bo have waned, indoor cycling classes remain a mainstay at most fitness centers. "What makes [indoor cycling] classes unique is that for the most part, the entire class takes place on one piece of equipment," Krausz explains. Your workout -- which can last up to an hour -- typically starts with moderate effort and gets tougher as your instructor takes you through a tour of virtual terrain. Make workouts enjoyable by finding the class that's just right for you.
On Your Mark
Step 1
Pick a class suitable for your level of physical activity. Indoor cycling classes for beginners usually have longer warm-up and cool-down periods, Krausz says, while intermediate and advanced classes cater to the serious athlete.
Step 2
Give equipment the once-over. "There are all kinds of [stationary] bikes these days," Krausz notes. "Some have racing bars, some don't -- it will all depend on the facility where you work out." Examine the bike to make sure there are no screws missing. Make sure it feels sturdy under your weight.
Step 3
Listen to the music. This may seem like a frivolous consideration, but Krausz points out that the music your instructor chooses can affect your mood. "For example, if you dislike rap or heavy metal, it's best not choose an instructor who uses that music," he says.
Step 4
Introduce yourself to the instructor. "If you're a first-timer, tell the instructor ahead of time," Krausz advises. "Good instructors will keep an eye on you to see how you are doing."
Get Set
Step 1
Wear comfortable attire. "Being on a bike for an hour can get ... well, uncomfortable," Krausz hedges. Protect your perineum with padded shorts that cycling pros wear. T-shirts, tank tops or cycling tops are fine for upper body attire. "Remember, you're going to sweat. So be comfortable doing it," Krausz adds.
Step 2
Bring a water bottle. Staying hydrated during this intense workout is a must.
Step 3
Grab a towel -- or two, or three -- not just to mop up the perspiration on your face; when you sweat, your bike's handlebar gets slippery. When you dismount, blot away sweat that collects on the floor beneath you to avoid slipping.
Go at Your Own Pace
Step 1
Go at your own pace. "The great thing about [indoor cycling] classes is that you choose how hard or easy you want to go," Krausz says. Going fast and furious may put you at risk for overexertion. Ignore the speed demon to your left and your right and listen to your own body.
Step 2
Monitor your heart rate. Some stationary bikes have built-in heart rate monitors, but if yours doesn't, buy one. Krausz advises staying within 60 to 80 percent of your maximum heart rate, or MHR -- which is 220 minus your age. Be mindful as you start to approach your MHR. "Stop if you need to stop," Kruasz advises.
Step 3
Don't grind to a halt. A cool-down portion is an essential component of any indoor cycling class. This gives your body time to recover and reduces your risk for injury and soreness.
Tips and Warnings
- The number of calories you burn during an indoor cycling class can vary, depending on how hard you put the pedal to the metal -- expect to burn off between 200 and 1,000 per class, says Krausz.
- Some gyms use stationary bikes with clipped pedals designed to accommodate cycling shoes. Ask ahead of time to make sure that you don't have to purchase special footwear.
Things You'll Need
- Padded bike shorts
- Comfortable upper-body gear
- Water bottle
- Towels
- Heart rate monitor (if needed)
References
- American Council on Exercise: What You Need to Know About Group Indoor Cycling
- American Council on Exercise: Indoor Cycling - America's Hottest Fitness Craze
- Tom Krausz, ACE-certified trainer, Castle Hill Fitness, Austin, TX
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