Group indoor cycling programs have participants pedal in an instructor-led class that mimics riding outdoors. The classes last for 40- to 50-minutes. Instructors design each class with a specific purpose in mind, whether it’s building aerobic endurance, developing strength, learning how to control heart rate, practicing cadence or improving pedal stroke technique. Beginners and seasoned athletes often ride side-by-side in the same class.
Endurance
Group indoor cycling is cardiovascular, or aerobic, exercise. Many enthusiasts use the classes as their primary cardio workout, attending five or six in a week. Whether you’re a runner who uses this type of class to cross-train on your days off from running, or you’re a cyclist who bikes almost every day of the week, the workout develops a stronger heart, improves circulation, increases overall physical stamina and endurance on the bike, boosts energy levels and reduces your risk for a number of chronic health conditions.
Strength
Indoor group cycling improves leg strength, especially if you always work with appropriate amounts of resistance. Because you control the amount of resistance applied to the bike’s flywheel at all times, it’s important to learn that a “flat” road on an indoor bike requires enough applied resistance to simulate a gear, gravity and possibly a little headwind. If your favorite instructor builds a lot of hill climbs into his classes, you could also end up with nicely defined calves, quadriceps and hamstrings.
Weight Control
As with any type of regular, moderate to vigorously intense exercise, indoor group cycling can help you maintain a healthy weight or lose unwanted pounds. A 150-lb. rider burns upwards of 530 calories in an intense 45-minute class, which is comparable to a similar effort outside. Because you control the bike and your effort, you can ride at your own pace to get the workout you need, no matter what the rest of the class is doing.
Motivation
Group cycling indoors is not just physical training. Instructors strive to create a workout experience with flow, energy, focus and awareness. They often direct their students through imagery in addition to physical cues. Instructors select new music for each ride profile they create. They choose tracks intending to drive and motivate their students to push themselves. It’s not uncommon to see participants closing their eyes as they ride a long flat or climb a steady hill. Motivating classes lead to participants who are motivated to stay consistent with their workouts.
Inspiration
It’s not unusual for previously sedentary individuals to start exercising by taking a group cycling class. It’s also not unusual for those beginners to become regular class fixtures. A number of regular participants buy bikes and start riding outside as well — many cyclists can credit the classes for getting them into biking. Some riders go on to take part in annual century rides, or start competing in local road, off-road or cross races.
Member Comments