If you have a gym membership, you've likely noticed an indoor cycling class in session. Many gyms offer these classes as a form of cardiovascular exercise. For those who have never attempted the class, indoor cycling may seem intense and difficult, but the classes often work well for a variety of fitness levels with personal modifications.
Setup
An indoor cycling class consists of a room full of stationary bikes, which are specialized stationary bikes. Each person in the class adjusts her bike to ensure that the seat and handlebars are at the correct height for a comfortable workout. The instructor helps first-time students get the bike adjusted, so showing up early is beneficial. Once the class begins, energetic music plays and the trained instructor leads you through the workout. Visualization of an actual outdoor scene is emphasized.
Routine
The routine used in indoor cycling classes varies by instructor. The instructors take different approaches in terms of their motivational strategies. Testing out different classes allows you to find an instructor you personally find motivating. The general idea behind indoor cycling class is that you pedal through different simulated scenarios. At some points in the workout, the emphasis is on pedaling quickly. At other times, the instructor encourages you to increase the resistance to simulate climbing a hill on your bike. Some exercise routines incorporate standing positions for greater resistance and focus on the core muscles.
Benefits
An indoor cycling class creates a motivating environment for your cardiovascular workout. The music and encouragement from the instructor help you continue with your workout, even if you begin to wear down. You also get the guidance from the instructor on how to move through an effective workout routine. This is something you miss if you do your own exercise routine on a regular stationary bike. You have the option of reducing the resistance or slowing your pace to fit your personal fitness level. No one else in the class will notice if you make these minor adjustments so you won't feel singled out like you would if you made modifications in a traditional aerobics class. Indoor cycling also provides muscle-toning benefits in addition to the aerobic workout.
Equipment
An indoor cycling class requires some general equipment in addition to the bike itself. Shoes with a stiff sole will help you avoid slipping and allow for strong pedaling. The shoes also prevent injury or numbness in the feet. A towel for the handlebars prevents slipping as you sweat. A second towel allows you to dry off the sweat from the rest of your body as you pedal. A heart-rate monitor allows you to track your heart rate for an effective workout, but it's not required.
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