Indoor cycling began in the 1980s as a way to keep professional cyclists in training during the off-season. Participants use stationary bicycles in cycling workout sessions led by trained instructors. Indoor cycling is an aerobic activity involving sustained effort by the major muscle groups. Beginners can prepare for the intensity of the classes by using the stationary bicycle on its own to increase stamina.
Features
Group cycling classes use high-energy music to motivate participants and to provide a rhythmic background to the exercise. Sessions last for 45 minutes to an hour. During the workout, your instructor leads the class with encouragement, directions and descriptions of the varied terrain of your virtual outdoor route. You can alter the challenge of your workout by sitting, standing or changing the position of your hands. Most participants say they enjoy the social experience of completing the challenging class as a group.
Benefits
One of the challenges of the exercise is the use of different muscles to control the cycling experience, notes Mark Nee, a trainer and owner of an indoor cycling facility. It provides a cardiovascular workout and conditions your muscles. Indoor cycling compares to other types of aerobic exercise in terms of energy expenditure and the heart and lung strengthening capabilities.
Equipment
You can adjust your bicycle to meet your workout needs, including varying the cadence of the pedals. The bicycle uses the momentum of a weighted flywheel to keep you moving and using different muscles. The mechanism of the bicycle does not allow for coasting. It is constructed for quick changes to the level of resistance required to move the flywheel. You can adjust the angle and height of your seat and the handlebars. Clip-in pedals allow you to complete you session without losing contact with the pedal.
Instructor Training
Indoor cycling instructors receive training and certification from organizations, such as the American Fitness Professionals and Associates and the American Council on Fitness. The AFPA program trains instructors to design safe and effective classes. Training includes cycling techniques, choreography, studio set-up, cueing and coaching, diet, nutrition and safety. The AFPA program also covers exercise physiology, cycling for special populations and different workout types, such as interval training.
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