Bicycling outdoors has long been a common way to exercise. Since the 1990s, stationary bikes have been popular at health clubs for indoor cycling exercises. Some health clubs and gyms offer indoor cycling classes, which combine stationary bicycle riding with an aerobic-exercise atmosphere. Both forms of cycling have their benefits.
Bike Riding
Indoor bike riding requires a stationary bicycle, which often displays the length and intensity of a workout and the distance covered. Due to the expense of this type of equipment, many people opt to join gyms that have stationary bicycles. Outdoor biking is less constrained. Off-road and mountain bikers ride on dirt trails and over heavy terrain. The bikes they use have heavy, durable frames and tires with thick treads. Road bikers often use racing bikes, which have light, aerodynamic frames and thin tires that allow them to achieve high speeds on smooth surfaces.
Indoor Cycling Classes
An indoor cycling class is just a group of stationary bicycle riders exercising together. A fitness coach encourages the riders by setting the pace, offering advice to those with poor technique and making sure all the riders get the best workout possible. The classes often occur in gyms, sometimes in special rooms equipped with music systems. During the class, the coach encourages the students to push themselves further than they might if they were exercising alone.
Benefits
Harvard Medical School provides the following calorie information about bicycling. In 30 minutes of activity, a 155 pound person burns 260 calories during moderate use of a stationary bicycle, and 391 calories during vigorous use. For outdoor bicycling, in 30 minutes of activity, a 155 pound person burns 316 calories while mountain biking or 372 calories while bicycling on a road at speeds between 14 and 15.9 mph.
Considerations
Give both a try. For those who need encouragement to give their all, an indoor cycling class might be best. A vocal instructor and the support structure provided by fellow bike riders make it easier to push yourself hard. For those who enjoy working out by themselves, bike riding, indoors or out, might be best. For example, if you like to listen to an MP3 player or watch television while you exercise, a stationary bicycle is your best bet.
Warning
If you are out of shape or suffer from serious health conditions, your doctor might advise you to avoid vigorous bicycling. In this case, an indoor cycling class would be a poor choice. Ask your doctor for advice about which type of physical activity is suitable for you. Once you find an approved activity, start slowly. For example, if you're using a stationary bicycle, set the intensity level as low as possible to give your body time to adjust.
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