What is it?
Who can participate?
How many calories does it burn?
Advantages
Disadvantages
Guidelines for safe indoor cycling
Equipment and gear
Glossary of terms
Indoor, group-stationary cycling is a non-impact workout usually led by a certified instructor. This type of workout can be enjoyed by participants of all ages and fitness levels. Using a specially designed stationary bike, indoor cycling classes target both the body and mind in a unique exercise program.
What is it?
Indoor cycling is an exercise program that uses a specially designed stationary bicycle and a series of cycling movements that provide the participant with both a physical and mental workout. The indoor cycling bike is designed to mimic an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals equipped with clips or cages and an adjustable bike seat. The intensity of your workout can be adjusted by manipulating the resistance knob, which is located on each indoor cycling bicycle.
A typical indoor cycling program lasts about 40 minutes and is often led by a certified instructor. During the workout, the instructor uses a variety of visual and auditory techniques to motivate the class. Participants are often led through a simulated bike ride, where they may encounter steep hills and rolling pastures. The participants are able to make adjustments on their cycles, which correspond to the difficulty of the perceived ride. Some indoor cycling participants wear headphones that pipe in music that simulates road conditions that may be experienced in a typical outdoor bike ride.
Heart rate monitors, sometimes worn during the workout, allow participants to gauge how hard they are working. Once participants get into the aerobic portion of the workout, the heart rate monitor can tell them if they are working in their target heart rate zones.
Like other well-planned aerobic workouts, indoor cycling classes should begin with a warm-up routine and end with a cool-down segment that includes stretching exercises.
Who can participate?
People of varying ages and fitness levels can enjoy indoor cycling, but most cycles are designed for adults, so young children probably can't take part. It is considered a non-impact sport, meaning it will not place undo stress on the body's joints. Indoor cycling is non-competitive, so people of various fitness levels can enjoy this workout together.
How many calories does it burn?
Research has shown that an average 40-minute indoor cycling workout will burn about 500 calories. The amount of calories burned by each individual will vary, depending on the intensity and duration of the workout.
Advantages
Indoor cycling can enhance cardiovascular fitness and improve muscle tone and exercise endurance. Indoor cycling works various muscle groups, including the quadriceps, hamstrings, calves, hips and abdominal muscles.
The indoor cycling participant determines the intensity of the workout, which fosters a non-competitive class atmosphere.
For those who want to enjoy cycling year round, indoor cycling classes are not affected by outside weather conditions. Indoor cycling is a great way for the outdoor cycling enthusiast to stay in shape year round.
Indoor cycling does not require that the participant learn any complicated dance steps, as some other aerobic workouts do. This eliminates the "intimidation factor" that is part of certain aerobic workouts.
Disadvantages
The cost of an indoor cycling program varies from one facility to another. It may be included in your overall club membership fee, or participants may be charged extra. Indoor cycling programs require that specially designed bikes be available for use by the participant. An indoor cycling program can be done at home, but you need to buy your own bike. Experts strongly recommend that you take a few instructor-led classes before starting this workout at home.
Many participants complain of sore buttocks the first few times they take an indoor cycling class. Bike shorts and gel seats, both of which offer special padding, can help to alleviate this discomfort.
Guidelines for safe indoor cycling
The indoor cycling program is not hard to learn. The following guidelines are recommended for all participants:
- Talk to your doctor before starting any new exercise program. Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely take part in a new exercise program.
- Before beginning an indoor cycling class, become familiar with the bicycle. Learn how to stop the pedals from moving in the event of an emergency.
- Be sure that the bike is properly fitted and you feel comfortable before you attempt to ride it during a class.
Seat height: Your knees should be slightly bent when positioned at the bottom of the stroke pedal.
Handlebar height: Start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike. Your elbows should be slightly bent, with your arms a comfortable distance from the handlebars.
- Begin your ride at a comfortable pace and gradually increase it as you become more used to the bike.
Equipment and gear
Cotton shirts and socks are recommended for most aerobic workouts because this type of fiber is good at absorbing moisture. Stiffer-soled shoes are recommended for indoor cycling.
For soreness after riding, use a padded cycling short or gel seat. Both of these items can be found in sporting goods departments and specialty stores.
A 16-ounce, sport-cap water bottle will help you to stay hydrated and can be used during the workout.
If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride.
Glossary of terms
Aerobics: A sustained activity that relies on oxygen for energy.
Duration: The amount of time spent at each aerobic session.
Flexibility: The ability of a bone joint or muscle to stretch.
Frequency: The number of days an aerobic activity is performed.
Hamstring: The muscle group that is located in the back of the thigh region.
Indoor Cycling: A stationary bicycle exercise program aimed at achieving maximal energy expenditure using a mind/body connection.
Intensity: The amount of force or energy expended during a workout.
Maximum Heart Rate (MHR): The rate at which your heart pumps blood during a very vigorous workout. Do not exceed your maximum heart rate. MHR=220-your age.
Quadriceps: The group of four muscles located in the front of the thigh.
Stretching: Exercise that increases the ease and degree to which a muscle or joint can turn, bend or reach.
Target Heart Rate (THR): A percentage of your maximum heart rate that should be achieved during aerobic exercise. THR can be anywhere from 50 percent to 90 percent of your MHR.
Workout: A planned series of exercises.
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External Sources
 | American Council on Exercise (ACE). Spin It. What You Need to Know About Group Indoor Cycling. Accessed May 4, 2007. |
| National Association for Health and Fitness
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This article was reviewed and updated June 2007.
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