Fitness Tips For Indoor Cycling Class

Indoor cycling is a great workout for weight loss and fitness. If you are new to this type of exercise, don't feel obligated to do everything that the instructor puts in the workout. If a certain segment is too difficult, reduce the resistance or sit down. A heart rate monitor is the best tool to keep your effort level in check. See the Resources section for more information about how to use a heart rate monitor.

Types of Workouts

To maximize fitness and weight-loss gains from indoor cycling classes you should go through two training phases. For 6 to 12 weeks, beginning athletes' heart rates should not exceed 80 percent of their maximum heart rate--a manageable effort that you could hold for a long time. After the aerobic base-building phase, begin building strength by adding an extra twist to the resistance knob to hit 85 percent of your maximum heart rate--an effort you couldn’t hold for more than 5 minutes. Do strength-building workouts up to twice a week. Also incorporate interval workouts of near-maximum efforts interspersed with periods of recovery once or twice a week. Interval workouts burn lots of energy and also increase postexercise calorie burn. Once you have been participating in classes for at least 2 months, do a “race day” workout in which your heart rate stays above 80 percent of maximum (a very hard effort) for the whole session. The day after hard workouts, do a light recovery workout where your heart rate doesn’t exceed 65 percent of maximum.

Technique Tips

Breathe in through your nose and out through your mouth. This is the most effective way to deliver oxygen to working muscles and helps you maintain a relaxed, fluid pedaling rhythm. Paying attention to your cadence also ensures that your effort and resistance are on target. A cadence that is too fast or slow is counterproductive to fitness and weight-loss goals. On a flat road (light resistance), each foot should hit the bottom of the pedal stroke 80 to 110 times per minute. On a hill (heavy resistance), your cadence should be between 60 and 80 revolutions per minute. Buying cycling shoes that clip into the pedals allows you to work more muscles in your legs. Clipless pedals use your glutes and hamstrings to pull up on the pedals on the back side of the pedal stroke.

Avoid Setbacks

Take measures to avoid injuries and burnout that will take you off the bike and keep you from your goals. Take at least 1 day of complete rest per week, and incorporate light recovery workouts into your schedule at least once a week. To avoid knee, shoulder and neck injuries, make sure that your bike is adjusted properly. If you are not sure how to adjust the bike, ask the instructor to help you. Finally, start into a new exercise program slowly to avoid overtraining and burnout. Don’t feel pressured to keep up with the class, and back off if the workout feels too difficult.