Indoor Cycling & Weight Loss

Indoor group cycling is a modified version of stationary cycling that is more physically engaging because participants are taken through a mock outdoor course. The exercise can be highly motivating because the instructor provides mental imagery for the class to simulate an outdoor environment. This increased motivation and the difficulty of moving your body to accommodate different “terrain” can have a profound impact on weight loss.

How To Cycle

Wear appropriate clothing to your class. You need outdoor bike shorts and may need to bring in a padded bike seat to ensure a smooth ride. Adjust your bike seat so that as you pedal, your knee almost reaches full extension during the bottom of each pedal movement. Adjust the hand bars so that when you reach out, with your arms parallel to the floor, you can grip the hand bars.
Listen to your instructor and begin pedaling to the instructor’s cadence. When instructed to go up a hill, adjust the resistance knob on the front of the bike, and stand up to pedal. Standing up will give you extra leverage. When going down a hill, adjust the resistance level down, and sit back on the bike to simulate coasting down a hill. Other than that, listen to the instructor for when to increase or decrease the intensity and when to stand up or sit down on the seat.

Calories Burned

Type of exercise can burn 475 calories every 40 minutes or 713 calories per hour, depending on your weight and exertion level. The Indian Health Service also recommends indoor cycling classes and states that 40 minutes can burn anywhere from 400 to 600 calories depending on your fitness level. The heavier you are, the more calories you will burn.

Weight Loss

There are approximately 3,500 calories in 1 lb. of fat. This means you have to burn 3,500 calories to get 1 lb. of weight loss from fat. The American College of Sports Medicine recommends performing at least 150 to 250 minutes of exercise each week to expend enough energy to induce weight loss. If you used indoor cycling to meet these guidelines, you would burn approximately 1,780 to 2,970 calories per week from indoor cycling which is about 1/2 lb. to almost 1 lb. of weight loss per week.

Considerations

Although stationary cycling is low impact, indoor cycling classes up the intensity level and should not be considered a low-impact exercise. If you are extremely overweight or have joint issues, you should consult your doctor to ensure this type of exercise is safe for you. Make sure the seat and arm attachments are set at proper levels to avoid overuse injuries to those particular limbs. The Indian Health Service also recommends that you perform indoor cycling under the guidance of a qualified instructor so that they can monitor the workout intensity and guide you accordingly. Consult your doctor before implementing any new changes to your workout routine.