Cycling is a form of cardiovascular exercise that can help with weight loss or maintenance, improve self-esteem and improve your overall health, including preventing heart disease, diabetes, stroke and some cancers. Cycling is a form of low-impact cardiovascular exercise that places little stress on your lower extremities as you work out. Indoor cycling can provide you with the benefits of a complete workout -- regardless of your fitness level or the weather.
Step 1
Wear sneakers that are snug in the heel, have enough room for your toes to wiggle and have adequate shock absorption. If you decide to cycle on a regular basis, purchase cycling shoes from a sporting goods store or a local cycling specialty shop.
Step 2
Perform calf raises, lunges, squats and hamstring stretches to help loosen your muscles and prevent injury while indoor cycling. Complete each exercise in one set of 10 repetitions.
Step 3
Adjust the bike seat to an appropriate size for your height so that your knees are slightly bent when both of your feet feel secure on the bike's pedals.
Step 4
Start at a low resistance and gradually increase the pace of your workout on a weekly basis. Higher resistances on a bike simulate biking on hills outdoors. The National Academy of Sports Medicine recommends increasing your training regime by 10 percent each week.
Step 5
Cycle regularly to reap the health benefits. For adults, the National Academy of Sports Medicine recommends 30 minutes, five days per week, of cardiovascular exercise. For individuals under 18 years old, 60 minutes should be the goal.
Step 6
Find a spin class at your local gym. Many gyms offer a 30 to 60 minute spinning class. With the help of an instructor, you can learn to challenge your cycling abilities.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Luccett; 2008
- "Indoor Cyclng"; Achim Schmidt; 2008
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