In recent years, indoor cycling classes have become increasingly popular for people wanting an intense cardio workout with a lower-body muscle-building routine. These classes most often take place indoors on a stationary bike and feature an instructor that faces the class and gives instruction on the speed and intensity of the workout. When looking for a cycling program, first decide what you would like to accomplish with your routine.
Differences in Aerobic Training and Anaerobic Training
When deciding on a cycling program, the first thing to decide is whether you would like to focus on weight training, which would constitute endurance riding or if you would like to focus on speed and power, which involves riding at maximum intensity. Aerobic cycling classes are more for endurance riders looking to lose weight or boost their cardiovascular limit while anaerobic cycling programs focus on interval training at maximum intensity to help people develop speed and lower body strength.
Aerobic Cycling Programs
The purpose of aerobic cycling programs is to reach the maximum oxygen in order to reach cardiovascular capacity. A standard aerobic cycling program involves a 15-minute warm up with increasing intensity followed by five intervals of 4-minute high intensity preceding 2-minute low intensity riding. Other aerobic cycling programs have shorter bursts of high intensity followed by longer periods of low intensity riding. Aerobic cycling programs are designed to keep your heart rate at a high level without driving you to the edge of exhaustion.
Anaerobic Cycling Programs
Anaerobic cycling programs offer a mix of maximum intensity cycling workouts and resting time designed to push the muscles to their maximum capacity. An anaerobic cycling program usually includes a 15-minute warm up with increasing intensity followed by five cycles of maximum intensity riding for a minute preceding a 6-minute low intensity ride. If you are also weight training in addition to your cycling program, anaerobic training may lead to muscle fatigue and a reduction in muscle gains.
Finding the Correct Balance in Programs
Finding the cycling program that’s right for you is mostly about personal preference and the gains you are looking to achieve. Most gyms offer cycling programs that are designed for beginners that feature shorter intervals at less intensity. In addition, the rider always controls the intensity level of his own bike, meaning that you can always stay at a level that is most comfortable for you.
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