Indoor cycling is a form of aerobic exercise that has become popular in recent years. During a class, you pedal a stationary bicycle at various intensity levels. It is most often performed in a group setting lead by an instructor who tells you how hard you should work. The goal is to simulate conditions you would experience if you were riding a bicycle outdoors.
Characteristics
A number of characteristics set this exercise classes apart from conventional stationary cycling. The group dynamic creates a motivating atmosphere that is lacking when you cycle alone. Musical selections that fit the tempo of the challenges you’ll face are played throughout your workout and the instructor's use of visualization techniques enhances the experience. It is also different from most aerobic exercise alternatives because the intensity is varied throughout the session.
The Bike
Indoor exercise bikes were once rigid machines that had neither the look nor feel of an outdoor bicycle. The current bikes typically have a belt- or chain-driven flywheel mechanism that replicates the feel of a bike you would ride outdoors. It also has an adjustable seat and handlebars that you can position to assume a streamlined body position. Resistance is changed by using a mechanism that works like the gear shift of a conventional outdoor bike.
Protocol
A typical class is 40 to 60 minutes long. At the beginning of the session, the instructor will guide you through a warm up at a relatively low intensity. This is necessary to prepare you for the more challenging work that will follow. A cool down of relatively low exertion upon completion of the workout is also essential because it allows your body to adjust blood circulation to what is required at rest. During the work part of your session, you will regulate both the rate at which you pedal and the resistance that you pedal against to achieve the desired difficulty level. The instructor will also recommend changing to a standing position at some points in an attempt to create intervals that are more challenging.
Benefits
An indoor cycling class meets the American College of Sports Medicine's criteria for cardiorespiratory fitness, which states that continuous exercise of moderate to very-high intensity is appropriate for people who want to increase and maintain their cardiorespiratory capacity. During a 40-minute workout, average participants burn between 400 and 500 calories, which exceeds recommendations for the minimal requirement during an exercise session. This makes the activity a good choice if your goal is to manage your weight.
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