A gym cycling class is a high energy, low impact, aerobic workout that was created in the mid-1990s and is available to all fitness levels. Each participant gets her own fixed wheel bike which she can adjust to her own level of difficulty. Indoor cycling is an excellent way to build strength and can burn between 400 to 500 calories per class, depending on the participant's weight. To see physical results, a person should cycle 2 or 3 times per week.
Environment
Indoor cycling classes take place in dark rooms with loud music. The bikes are equipped with straps for the feet, adjustable seats and handlebars, and knobs that allow the participant to adjust the resistance. There is also a cup holder on the bike for water. The bikes are close together in a semi-circle and the teacher sits facing the class. Indoor cycling classes are dependent on the number of bikes in the room, and last about an hour. These intense workouts are often held in the early morning, early evening or weekend mornings.
Music
The music selections range from upbeat, fun songs for sprints to longer songs with a pounding beat for more strenuous uphill intervals. The instructor may also choose relaxing songs for warm-up and cool downs. Each interval of the class is based around a song, about 4 to 5 minutes long. Instructors also use visualization to help the participants imagine the changing terrain as they ride.
Hand and Body Positions
Indoor cycling classes have three major body positions. In first position, the participant places his hands in the center of the handlebars and stays seated, the easiest, and used for sprints, warm-ups and cool downs. In second position, his hands will be on the edge of the upper handlebars, while he stands up and pedals. In third position, he will stand and lean forward, lightly placing his hands on the edge of the lower handlebars. The standing positions are for climbs. When the class is doing "jumps," the participants will go from sitting to standing in 30 to 45 second intervals.
Types of Indoor Cycling Classes
While some gyms offer a one-hour cardio class, other gyms incorporate strength training and ab exercises into the class.For example, the franchise 24 Hour Fitness offers a class that provides 20 minutes of cardio and 20 minutes of exercises with free weights. This type of class is slightly more advanced than a cardio-only indoor cycling class.
Benefits and Warnings
Indoor cycling is popular with fitness enthusiasts and novices alike, because although the energy is high and the music is loud, the participant chooses the difficulty of the workout. Class participants have been as young as 15 years old and as seasoned as 75, says Sunita Bhatia of the website Myfit.ca. Because everyone is on her own bike, there is no pressure to "keep up" with the person on the next bike. Only the rider knows how heavy the resistance is. However, the class is a continuous cardio workout, so brand new exercisers should be sure they can handle a 45 to 60 minute workout before participating, she says.
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