Indoor cycling classes are popular at commercial gyms throughout the country. They combine sweaty classmates, banging music, motivated instructors, ideal climate and, of course, the cycling that fitness enthusiasts enjoy. Many classes add dumbbells to make workouts more challenging. Indoor cycling helps cyclists and triathletes during winters when slippery roads or freezing temperatures make cycling too dangerous or unpleasant to pursue. Regardless of why individual participants endure grueling classes, indoor cycling appears here to stay.
Indoor Cycling Bikes
Indoor cycling bicycles are different from road bicycles in many ways. Unlike their road-worthy cousins, indoor cycling bikes have only one wheel at the front. Called a flywheel, it is weighted for smooth operation and has no rubber or tread, as it does not contact the floor, the Galt Technology website reports. Frames — which don't need to be lightweight — are made of heavy aluminum for stability. In addition, down tubes and forks are designed to repel sweat from the drive train, flywheel and pedals. The bikes' major contact points, such as the seat, seat post, handle bars and pedal straps, are all adjustable for a custom, injury free ride. High-end commercial bikes have on-board computers for real-time performance information.
Benefits of Indoor Cycling Classes
According to the Colorado Adventure website, a half-hour indoor cycling class can burn 500 calories or more. However, burning calories is just one of multiple reasons to give indoor cycling a try. The pounding on knees and joints from running on a treadmill or concrete are not an issue: indoor cycling is a low-impact form of exercise. Your cardiovascular fitness benefits, too: indoor cycling works the heart and lungs as your instructor takes you through various levels of fatigue, training your body to work harder for longer periods as you build endurance. Many also enjoy the fun and camaraderie — and the motivation they get from their instructors during classes.
Indoor Cycling Workouts
When first starting a class, let the instructor help you set up your bike. The cycle's fit is very important for comfort and to reduce the chance of injury. Regardless of your actual cycling experience on the road, your first few indoor cycling classes will almost certainly prove taxing. Know your limitations, and dial back the intensity until your fitness catches up to your ego. Indoor cycling puts participants through their paces combining seated and out-of-the-saddle intervals as well as multiple cadence changes, Galt Tech explains. Full-body classes utilize 2-pound dumbbells to sculpt arms, "Shape" magazine asserts on its website.
Originally a training tool for cyclists in winter, indoor cycling classes have come a long way. Enjoyed by an expanding demographic, they test the most fit road warriors. According to "Shape," some classes are now incorporating yoga and other types of exercise with workouts, adding more challenges for the body and mind.
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