Indoor cycling classes are an excellent choice for high-intensity aerobic activity. An indoor cycling bike uses a weighted flywheel that simulates the cycling motion you would feel on a real bike and lets you adjust the tension according to your own fitness level. Indoor cycling benefits your entire body and improves your physical as well as emotional health.
Cardiovascular Effects
Doing indoor cycling on regular basis strengthens your heart, making it a more efficient organ. In time, indoor cycling can reduce high blood pressure, control blood cholesterol levels and reduce your risk of cardiovascular disease and stroke. The federal government's “2008 Physical Activity Guidelines for Americans” recommends you do at least 75 minutes of vigorous or high-intensity exercise, such as indoor cycling, every week.
Respiratory Effects
Indoor cycling will also improve your respiratory system. The respiratory system delivers oxygen to your body and removes carbon dioxide, produced by your muscles, from your body. Regular indoor cycling improves your lung capacity and increases your maximal oxygen uptake, improving your overall physique.
Muscle-Strengthening Effects
Muscle-strengthening exercises will help build and maintain your muscle mass and improve your muscle strength. Although indoor cycling is an aerobic exercise, you can improve your muscle strength and tone your muscles by adjusting your cycling resistance. Use high resistance, which increases the work load for your muscles. This helps strengthen your muscles and increases your muscle mass.
Weight Loss
The key to losing weight is burning more calories than you consume. Indoor cycling helps promote weight loss by burning fat and increasing your metabolic rate. The higher your metabolic rate, the more calories you burn, even at rest; thus regular classes help you lose and/or maintain your weight. Combine regular indoor cycling exercise and a healthy diet to lose weight and to keep it off.
Other Health Effects
Heart disease, type 2 diabetes and metabolic syndrome affect overweight and obese people. Controlling your weight with indoor cycling is a great way to help reduce your risk for these conditions. In addition, indoor cycling can help improve your mood, reduce stress, increase your lifespan and may reduce your risk for breast and colon cancer.
References
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- MayoClinic.com; Metabolism and Weight Loss: How You Burn Calories; October 2009
- American Council on Exercise: What You Need to Know About Group Indoor Cycling
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