An indoor cycling class uses stationary bikes in a group cycling routine that varies in intensity and resistance. The exercise gives you a low-impact cardiovascular workout while strengthening muscles. The instructor leads you through the workout, indicating hills and speed changes while you control your own speed and resistance on the bike. To get the most out of your routine, prepare before class and take advantage of the motivating group environment to maximize the workout.
Bring Proper Gear
The gear you bring affects the outcome of your workout. Wear comfortable clothes that allow you free range of motion. Biking shorts or pants work well to allow for unrestricted pedaling. Towels soak up the sweat that you will produce during the class. Wipe the handlebars frequently or keep a towel under your hands so they don't move around. Keep a bottle of water with you at your bike for hydration throughout the workout.
Arrive Early
An early arrival for class ensures you get a spot, especially during busy times. You also get a chance to adjust your bike without rushing. If you are new, ask the instructor for help. If your bike isn't adjusted properly, you'll have difficulty keeping up with the class and you risk injury. Test the seat adjustment with a practice pedal. Look for a bend of about 25 degrees in the leg when it is fully extended at the bottom of the pedal stroke. You can also adjust the seat to the front and back for comfortable pedaling. Test the handlebar positioning to look for a comfortable fit that doesn't strain the body.
Focus on Your Core
Engaging the core muscles during the workout strengthens that area and helps you maintain your balance. The stability provided by the core allows you to focus your leg strength on the actual pedaling motion. Some indoor cycling classes include an upright standing position while pedaling which requires greater stability to focus your efforts.
Customize Your Workout
The instructor calls out changes in the cadence, or pedaling speed, and resistance, but you have the option to adjust how you ride to fit your ability level. Avoid overexerting yourself during the class because this increases the chances of hurting yourself. Comparing yourself to other people in the class only hurts your motivation and mental state. Focus on challenging yourself to expand your own fitness level rather than outdoing the person on the next bike. Talk with the instructor if you have specific concerns about injuries or limitations. She can offer modification advice to ensure a productive and safe workout.
Member Comments