Indoor group cycling is an effective exercise for weight loss because of the tremendous number of calories burned. The average participant burns 475 calories in a 40-minute class, according to a study published by Herman Falsetti, M.D., a former professor of cardiology at the University of Iowa. In addition to the high-calorie burn, participants reported a feeling of exhilaration for hours after completing a class. This mood boost makes it easier to stick to an exercise program.
Step 1
Find a class that you enjoy. Many gyms offer indoor cycling classes. The key to success is to find a class that is easy to get to, offered at a convenient time and has an instructor you like.
Step 2
Outfit yourself properly. Indoor cycling is a challenging workout. Wearing comfortable clothes that don't chafe or bunch up makes the workout more enjoyable.
Step 3
Attend several classes a week. If you only go once a week, your muscles will never grow accustomed to the exercise, and you will find yourself sore after each workout. Once-a-week workouts are also not enough for any significant weight loss. The Centers for Disease Control and Prevention recommends everyone perform 150 minutes of moderate-intensity cardiovascular exercise or 75 minutes of vigorous exercise each week and to increase this amount if your goal is weight loss.
Step 4
Go with a friend. Knowing someone else is waiting for you at the gym increases motivation.
Step 5
Watch for special classes. Many gyms offer periodic challenges, such as a virtual two-hour mountain climb. Participate in these activities to stay motivated and boost calorie burn.
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