Indoor Cycling Workouts

Indoor cycling workouts are a fun way to stay in shape and feel great too. You will feel like you really had a good workout after you cycle on an indoor bike. Read on to find out more about this exercise and if it's right for you.

If you are interested in this form of exercise, the best thing to do is join a class at your local gym. This way, you will learn how to cycle properly so you get the maximum benefit from it. You will also feel motivated by the instructor and the people around you.

Classes are generally 60 minutes long and consist of no more than 20 people. Classes remain small so the instructor can provide individual coaching. You can take the class as many times a week as you would like but three times a week is usually enough to get the results you want from this type of workout.

Indoor cycling consists of riding a stationary bike. You will start with a warm up in which you pedal at a slow to intermediate speed. You will then increase and decrease your speed and tension through the workout. The last few minutes is the cool down in which you pedal slowly to calm your body down.

Music and visualization are essential in this type of exercise. Not only will indoor cycling help you stay fit but it also helps your mind. The music you hear coordinates with how fast you pedal your bike. The visualization will help you stay motivated and feel accomplished. Your instructor will usually provide the visualization while you are in class by saying things like, "You are starting to go up a hill, keep on going, you're almost at the top."

• Shoes

Make sure you buy stiff soled shoes or the bottoms of your feet will start to hurt from the pressure of the pedals.

• Towels

You will most likely sweat during the course of working out; you need towels to wipe your face and the bike afterwards.

• Water

Since you will sweat, you need to replenish your fluids, so don't forget your water.

If you plan to cycle at home, you may want to recreate the environment you get in a gym. There are special CDs dedicated to this type of exercise. Check out some of these links for motivating music:

• Turn Steps – Find a whole song list at this site for different parts of your workout.
• Amazon - This is a list of indoor cycling music from Amazon's website.
• Workout Music Video – This site has a compilation CD especially for this type of exercise.

DVDs are available so you don't have to create the visualization in your mind. You can simply pedal while watching the scenery on the screen. Some of the DVDs already have the motivating music so you won't need a CD.

Indoor cycling is an aerobic exercise, which means that it will increase your heart rate. Health benefits associated with these exercises include a decreased risk for heart disease, decrease in high blood pressure and weight loss (up to 500 calories are burned in 60 minutes). Additionally, you can strengthen and tone your legs, specifically your quadriceps and outer thigh muscles.

This type of exercise is also beneficial to your mental health. Since you will be working hard and your heart rate will increase, you will release endorphins. Endorphins give you a natural high and make you feel less stressed and give you more energy.

As with any new exercising routine, check with your doctor before you begin. To prevent injury, make sure the handlebars are at the same level as your seat. You want the seat setting high enough so your knees bend slightly when you push the pedal down. Make sure your elbows bend when you place your hands on the handlebars. By keeping these precautions in mind, you can have an exhilarating and fun indoor cycling workout.

Written by: Marcelina Hardy

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