So, you’ve decided to give indoor cycling a spin? Then get ready to drip with sweat, get your heart pumping, and then be addicted to coming back for more!
Indoor cycling classes are guaranteed to help you shed fat, improve your heart health, and boost your muscle endurance. Your legs in particular will get a serious workout. By the end of class, you’ll have a steady stream of feel-good brain chemicals called endorphins.
Many gyms offer indoor cycling classes. Or you can join one of the popular cycling boutiques, like ChampCycle, which combines indoor cycling with a weighted workout for your arms, and sometimes some additional mind-body exercises to its bike routine.
For best results, you should plan to do 3-5 classes a week if this is your sole exercise routine. If you have a few different workout routines, then 1-2 cycling classes a week would be suggested. The classes are usually approximately 45-60 minutes.
At ChampCycle, one of our certified instructors will lead the class through different types of cycling, like uphill climbs, bursts of speed, and short recovery periods with easy pedaling. Sometimes you’ll get off the saddle and pedal in a standing position.
There’s a bike for each person in the class. They face the same direction, towards the instructor in the front of the class.
The instructor chooses a variety of music to go along with each phase of the class. They may play an upbeat song for 5 minutes as you pedal as fast as you can. Then may pick a more mellow tune while you catch your breath and pedal slowly. You may bike for 5 minutes with a lot of resistance, to mimic riding up a major hill, with a song to match the mood.
Some instructors use imagery on the screen to keep you going. You’ll imagine yourself pedaling fast through a desert straightaway, or steadily up a green mountain on a Caribbean island. It’s a great way to keep boredom at bay.
By the end of the workout, you may feel like you’ve been through a real adventure. And you should be very proud of what you accomplished.
ChampCycle’s Indoor Cycling Studio Keeps Your Intensity Level Very High
Indoor cycling is intense. Your heart rate will soar and stay elevated for 45-60 minutes. There will be brief moments of slower pedaling, but most of the class will be steady work.
What Areas of Your Body Does Indoor Cycling Target?
Your legs will get a non-stop workout and your quads, hamstrings, glutes and calves will feel the burn. Your glutes will be engaged with all the pedaling.
This cycling workout does not work your arms or core although some instructors implement some hand weights to increase the upper body workout. Your heart rate will stay elevated throughout this super-charged cardio workout so you will definitely be getting an aerobics in. Also, all of the peddling while you’re spinning those wheels will boost your muscle strength and endurance.
Another bonus is that there is no pounding on your joints while cycling making this workout low impact for your knees, hips and ankles.
This workout is great for beginners as you are on your own and not competing with anyone. You can cycle at your own pace. There may be various classes offered that have different levels of intensity so you can choose when signing up.
Indoor cycling is a great way to get in your cardio each week. It is a low-impact workout, but it is definitely no ride in the park. Many classes are very high intensity, so talk to your instructor and doctor first if you are out of shape, are pregnant, or have any medical problems. They can help tailor the program to your needs.