Thursday, 23 August 2012

Five Rules to Observe in an Indoor Cycling Class

Ever since cycling was recognized as one of the best ways to achieve a healthy body and good figure, indoor cycling classes started to become popular. It’s a workout allows health buffs to lose a lot of calories- sans the safety risks of cycling outdoors.

Most people don’t just hop on an exercise bike to lose weight. Aside from the obvious benefits of an indoor cycling class, many people do this because it is relaxing and fun. Statistics show that those who cycle regularly are expected to live longer than those who do not. People who regularly attend indoor cycling classes are less likely experience heart problems as well.

Indoor cycling classes are just like regular aerobic programs. Hence, there are a few important rules to observe:

1.     Don’t forget your appointment. Punctuality is highly valued in indoor cycling studios. Arriving on time to an indoor cycling class is necessary if you don’t want to lose your spot! Cycles are required to report 5-10 minutes before the class starts because most gyms have a pre-registration list. If a member arrives later than the grace period, chances are, he or she will not be allowed to attend class. This is not because the people managing the studio are strict; it’s because they also have to accommodate walk-in attendees who came on time.

2.     Drink lots of water. When the exercise routine gets tougher, the body sweats and loses a lot of water. A 40-minute cycle can cause profuse sweating, and even dehydration. Never come to an indoor cycling class without a bottle of water and a towel. Because cycling is an extensive cardio workout, a few sips of water between intervals is necessary to help you get through the whole cycling session.  If you don’t hydrate properly, you will feel weak in the knees and a bit dizzy after the session.

3.     Don’t forget to prepare your bike. A gym is a public place where everybody can use whatever equipment they fancy. Since a lot of people have probably used the bike before you, there’s a chance that it doesn’t have the right tension for you, or the handlebars may be loose. Before the class starts, check the bike and see to it that the handlebars and seat are firmly secured to avoid any injuries.

4.     Maintain proper posture for cycling. Pain and injuries in the lower back, knees and wrists are caused by improper posture. These injuries can be prevented by observing the proper cycling techniques. Avoid gripping the bicycle handles tightly and don’t put too much weight on your hands and wrists. Don’t forget to relax your shoulders, too. These simple cycling habits can spell the difference between a tendonitis and an injury-free workout.

5.     Don’t forget your limitations. Sometimes, cycles can be very determined to get their leg muscles tightened and belly fats removed. However, pushing oneself too much may be risky and dangerous.

Cycling can get the body’s muscles activated, thus making them stronger and more efficient. Although the leg muscles are mainly the ones that are actually doing the pedaling, the abdominal and back muscles are also stabilized just the same. Attending indoor cycling sessions continuously can help you lose weight and strengthen your muscles at the same time.

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Benefits of Indoor Cycling

Indoor cycling is one of the many forms of exercise that can be done at home. This workout offers a lot of physical and mental benefits, including burning tons of calories. Aside from the obvious benefits you can get from this exercise, many people choose this exercise simply because it’s fun and stress relieving.

Physical Benefit

Indoor cycling can do so much wonders for your body. Doing this workout will is only great for your figure, it also increase your energy levels.

1.    Improved cardiovascular health. Being physically inactive can affect your cardiovascular health, it can even lead to cardiovascular problems. The British Heart Foundation advises all healthy adults between the ages of 18 and 65 to do at least twenty minutes of moderate strength workouts 5 days each week. Cycling is one of the recommended activities, because it can be practiced even by beginners!

2.    Good for the back. Indoor cycling is a low-impact aerobic workout that’s good for the back. With this exercise, you will stay seated during the whole activity, so this removes the weight off your body. Also, indoor cycling for at least 30 minutes triggers the production of endorphins in your body. Endorphins are pain killers of the body, thus eliminating the need to take medication for chronic back pain.

3.    Builds leg strength. This workout is also great for toning and building lower body strength, most especially in the muscle tendons, quadriceps, buttocks, and calves. This exercise also improves leg strength, without the dangers posed by weight lifting exercises.

4.    Burns calories. A person who weighs 150 pounds and joins a 45-minute indoor cycling session can burn over 360 calories- in just one session! This is why this workout is a popular choice for a lot of people who want to lose weight quickly.

5.    Great for walkers. This activity is also great for those who enjoy walking. Cycling improves hand and body coordination, which then prevents possible injuries when walking. It also builds strength in the lower body and helps prevents the legs from getting too exhausted. Most importantly, it strengthens the core of your body and helps improve your posture.

Mental and Emotional Benefits

You might be surprised to know that indoor cycling offers more than just physical benefits. Performing this exercise can do a lot for your mind too. These include:

1.    Anxiety and stress relief
2.    Eases depression symptoms
3.    Boosts you self-esteem and confidence
4.    Enhances your ability to imagine and concentrate on a particular goal

Indoor cycling offers a variety of physical, mental, and emotional benefits for adults of any age. For those who want to get in shape and have fun, this work out is definitely a good choice. Make sure that you choose the right equipment and bicycle properly to receive the full benefits of this activity.

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