Group indoor cycling is a popular fitness routine where the participants, led by an instructor, cycle together in a room at a gym or other fitness facility. The American Council on Exercise calls these classes an intense, challenging activity that may be unsuitable for people who have not exercised for a long time. For those for whom it is suitable, these classes are one of the best ways to burn calories, build endurance and lose weight.
Class Action
An indoor cycling class is different from other indoor group exercise classes, because it includes visualization, group support and music to create a setting conducive to about 40 minutes of intense exercise. The instructor leads the group of cyclists on a visual journey that incorporates hills, straight roads, valleys and a final destination. You can add variety to your workout by simulating climbing, pedaling while standing and by varying the resistance and speed. The classes often include different routines for each session. Examples include climbing classes, interval-training sessions and hill rides.
Preparing for Class
Before you participate in a class, evaluate your physical condition and familiarity with stationary cycling; you should also consult your doctor to get a clean bill of health. Most classes suit highly fit people who can endure the demanding pace of exercise, the American Council on Exercise advises. You can also take up stationary cycling and build your endurance levels with interval training before taking a full class. A comfortable saddle prevents soreness; padded bike shorts further reduce discomfort. Consume plenty of water before your workout and stay hydrated throughout the session. Cycling shoes can maximize efficiency and comfort.
Steps to Success
Enroll in a class led by a certified, experienced instructor. Adjust your bike to the proper height so you can reach the handles while pedaling comfortably. Never overexert yourself to keep pace with the rest of the group. Take a break or reduce the speed and resistance if you feel uncomfortable. If you have health problems or a history of injury, consult your doctor before joining a class. Wear a heart rate monitor to gauge the intensity of your workout and to keep working at maximum efficiency while avoiding injury or burnout.
Benefits
A 1995 study led by Dr. Herman Falsetti focused on six subjects in an indoor cycling class. The study found that, on average, participants burned about 475 calories during a 40-minute session. Different modes such as incline rides also improve muscle condition and tone while increasing endurance.
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