Indoor cycling is an effective way to burn extra calories if you’d rather pedal indoors than outside. The key to indoor cycling and losing weight is to apply the same methods you would for any other exercise technique, including appropriate levels of intensity, duration, frequency and dynamics. Indoor cycling can also be an alternative to running if you have bad knees or are recovering from an injury to your legs, hips or feet.
Step 1
Use the tension mechanism. Indoor cycling without tension is a lot like swimming without water resistance. You need extra tension to pedal against so there is a significant amount of energy being expended by your body and calories being burned. Some stationary bikes have adjustable tensions while others have one basic tension. Start with the lowest tension and increase it as your legs become stronger.
Step 2
Do interval cycling, which is a technique that requires you to speed up and slow down at various times during your training. Interval training, like sprinting, helps you burn a significant number of calories in a short amount of time. The bursts that interval training require also train your heart to recover faster from intense bouts of energy, helping you get more work done in less time.
Step 3
Move your body. Stationary bikes allow you freedom of movement. When you’re cycling at high intensities, you should be up out of your seat, pedaling as fast as you can for maximum push. When you are recovering, you can sit. This extra body movement helps burn more calories and gets your core muscles involved. Try sitting for 30 seconds and standing for 30 seconds. Do this for five minutes.
Step 4
Lift your hands. Stationary bikes have the luxury of being stable enough so you don’t have to hold on. Although standing and pedaling with no hands should be done after you’ve had enough experience, sitting with no hands can help you enough to lose weight. Try a circuit with two light dumbbells in your hands. As you’re pedaling, do shoulder presses for one minute. Then rest your arms, but don’t stop pedaling, for one minute. Do this for five minutes.
Tips and Warnings
- Join an indoor group cycle class for extra motivation. Cycle to music and try to keep up with the pace of the beat.
- Consult your doctor before starting any intense exercise program. Inspect the bike to make sure it is stable and has no broken parts.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM’s Resources for the Personal Trainer”; American College of Sports Medicine; 2010
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