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CYCLISM

Indoor Cycling Classes - The Anatomy of a Sixty Minute Indoor Cycling Class

Indoor cycling and indoor cycling classes have become one of the most popular ways to improve your fitness level. Group classes in particular offer a fun, motivational environment to help you meet your fitness goals. Let's take a look at what goes on during a one hour cycling class...

Indoor cycling is one of the fastest growing segments of fitness for several reasons. First, just about anyone can ride a bike. There are no special skills to learn or complicated equipment to master. Second, indoor cycling is extremely low impact. Assuming you are using proper form and bike set up, there is little to no stress on your knees and joints. Compared to running or stair climbing, cycling is a great form of exercise for people who don't like impact or pounding.

Most gyms and health clubs offer group cycling classes. A group environment eliminates the boredom factor of peddling a stationary bike, and they are usually enthusiastic and motivating. A typical class is broken down into three or four distinct sections, so let's take a look at each.

Set Up And Warm Up

Before you actually start peddling with conviction, you need to make sure your bike is set up properly. Your instructor will assist, but the key factors are seat and handle bar height. At the bottom of your peddle stroke, your knees should have a very slight bend. They should not lock out or have an exaggerated angle. The handle bar height should align comfortably with your torso so you don't have to lean way over to reach them.

In an indoor cycling class, the warm up section usually lasts one or two songs. Typically, the total warm up is five to seven minutes. During this period, you can expect directions and coaching from the instructor. They will generally tell you what to expect from the rest of the class and coach you on proper warm up techniques.

The Cardio Workout

This is the main portion of class, normally about 45 minutes in length. During this segment, you will be cycling at different speeds and resistance levels, both in and out of the saddle.

Instructors will usually alternate speed and heavy resistance segments, commonly known as hill climbs. Just as you would in outdoor cycling, the class simulates typical conditions, like hills, flat roads, and downhills. The combination of speed and endurance training provides an excellent cardio workout by challenging your boundaries and engaging your senses.

This is where you can make or break your workout. Remember, the resistance knob is your friend, not your enemy. Adding resistance when the instructor directs will help you burn more fat, calories, and reach your fitness goals faster.

Cool Down And Stretch

The final segment of class is devoted to cooling down and stretching. Usually, one or two songs will be used for cool down, allowing your heart rate to return to normal. Your instructor may direct you to check your rate just to be sure you are sufficiently cooled down.

Finally, there is a stretching segment. Some of the stretching is done while still mounted on the bike, like an achilles stretch. Other moves are done off the bike to stretch out your hamstrings, calves, quadriceps, and upper body. And then you are done!

Summary

Most indoor cycling classes consist of three distinct parts. The warm up is designed to prepare your body for the hard work ahead. The middle section is the longest and is where you will really make a difference toward your fitness goals. Be sure to use the resistance knob to your best advantage! Finally, the cool down and stretching segments are designed to bring your heart rate back to normal and revitalizing the muscles used in your workout.