While your diet is the biggest contributing factor to weight loss, exercise can go a long way to help. According to the American Council on Exercise, only 10 percent of the members of the National Weight Control Registry who have lost weight and kept it off for a year did so through diet alone. Adding exercise to your plan helps you retain lean muscle, which helps you burn more calories. Indoor cycling is an effective way to get your exercise, as long as you enjoy it.
Calorie Burn
The average person can burn about 400 to 500 calories during the average 40-minute class, and the distance covered is roughly equivalent to 15 to 20 miles. Your results may vary though, because your calories burned depends upon your weight and intensity level, and your distance depends upon how fast you pedal. The main difference between indoor cycle bikes and stationary bikes is that indoor cycle bikes operate on a flywheel mechanism that doesn't allow you to coast. So as long as the wheels are moving, you must continue pedaling -- this is one of the reasons indoor cycling burns more calories than riding a bike. Another reason is because you'll use a variety of speeds and resistance levels that may not be possible on the road to to traffic conditions and landscape.
Safety
Like any type of cycling, indoor biking is low-impact. In fact, the only impact you may experience is during standing climbs, where you stand while pedaling. Even then, correct technique can prevent all but minimal impact. You'll also be led by an instructor, who can point out incorrect posture or technique that could lead to injury. Unlike riding a regular bike, you won't be subject to traffic and weather hazards. Advanced classes can be very intense, so start with a beginner's class if you're new to it. Otherwise, you risk injury. Tell your instructor that you're new, and she'll help you adjust your bike properly and give you pointers on technique that can help you ease into the program safely.
Social Factor
Many indoor group cycling enthusiasts enjoy the social aspect of class just as much as the workout. Your instructor and classmates will motivate you to work harder than you would on your own, and by following the instructor's direction to increase speed and intensity on cue, you'll likely get a better workout than you would riding a stationary bike by yourself. Also, having a set class schedule encourages you to stick to the program because you know that you are expected to be at a certain place at a certain time and will be missed if you don't show.
Caveats
No matter how well you perform during class, you won't lose weight unless you keep your diet in check. Aerobic exercise can stimulate the appetite, and it's important to lower-calorie foods so you can fill up without out negating your workout. Indoor cycling is an aerobic workout, which will help you burn calories, but you must also add resistance training to your program at least two days per week to reap the full benefits of exercise.
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