Indoor cycling classes are held in group fitness centers and health clubs all over the world. This is not only a popular aerobic exercise, but also a great way to lose weight and improve your health. Benefits of indoor cycling include decreased body fat, increased cardiovascular and muscle tone, and decreased levels of stress.
History of Indoor Cycling
One of the most popular indoor cycling concepts was developed by endurance bicycle racer Jonathan Goldberg, also known as Johnny G, who's first intention was to develop an indoor bicycle workout program for himself. Johnny G opened his indoor cycling center in Santa Monica in 1989. However, it took two years and moving the classes from Santa Monica to Voight Fitness in West Hollywood before the indoor cycling class concept became popular.
Typical Indoor Cycling Class
Indoor cycling classes, like any group fitness classes, are led by an instructor who teaches and motivates you with the help of music. The class contains different routines that stimulate outdoor cycling, such as riding uphill, downhill, on level ground, speed racing and cycling in high wind. The instructor might ask you to change your cycling resistance, cycling speed, do sprints, alternate between standing and sitting positions, and do upper-body exercises such as pushups using your handlebar. A typical class lasts for 40 minutes.
Indoor Cycling and Weight Loss
Indoor cycling is an excellent aerobic exercise for weight loss. According to indoor cycling instructor James Sutherland, a person in an indoor cycling classes can burn 400 to 900 calories, depending on exertion level, during a class. The amount of calories you burn depends on your exercise intensity and duration. Indoor cycling is also a great exercise because you can make the class as strenuous as you want. You control your own cycling intensity throughout the class by changing the resistance, your pedaling speed and your body’s position. You can estimate the amount of weight you will lose by wearing a heart rate monitor that calculates the calories you burn during an exercise. Every 3,500 calories your body burns, and does not get from food, will lead to the loss of 1 lb.
Indoor Cycling Class Tips
Wear a pair of supportive fitness shoes with a stiff bottom or bike shoes with clips for the class. Soft-bottom shoes will cause a lot of pressure to your feet and can make the class intolerable. Most importantly, bring a bottle of water with you and drink throughout the class to avoid dehydration. You are more likely to keep up a high intensity if you stay hydrated. It is also common to sweat during the class, so you might want to bring a towel with you. Listen to your body and adjust the resistance and your speed accordingly.
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