Indoor cycling(IC), also commonly known as spinning, is one of the best forms of cardio you can do. It’s one of the most practiced exercises on modified indoor cycling bikes for people of different ages, body mass indices, and physical fitness cycle. It is non-weight bearing, so it reduces the risk of injuries due to wear and tear on your joints. Generally, exercises, including indoor cycling, release stress-relieving hormones called endorphins.
Furthermore, indoor cycling can be challenging as it’s exhilarating, and it’s typical for someone new to cycling to want to ride as often and intensely as they can. The health benefits of this exercise include weight loss, improved heart health, lowering blood pressure, improved strength and endurance. In addition, these benefits may be enhanced when IC is combined with other resistance and cardio workout, though you can use an indoor cycling class as your main workout. Indoor cycling classes are definitely worth trying, especially if it’s within your budget and perhaps you think it’s something you’ll enjoy.
Is Indoor Cycling For You?
Cycling is no doubt one of the best cardiovascular activities in gyms today. You can either be willing to go into it alone in a gym or join a group class. You can give both options a try and figure out the one that best fits you. If you’re going it alone in a gym, ask for help from a fitness instructor on how to get started and the proper technique for a productive ride. If you’re joining a group class, find a qualified instructor that helps you set up your bike and can motivate you to get maximum benefits from this activity.
In addition, indoor cycling classes are undoubtedly challenging, intensive, and effective. You’re likely to see results, especially if you commit to regular classes. To gain the full benefits of this exercise, you’ll need to commit to 4-6 classes per week for a total of 150 minutes. You can use a journal or app to track the progress of your fitness goals.
Below are the benefits of indoor cycling classes.
This exercise is a low-impact exercise that alleviates stress or pressure on your joints. People recovering from orthopedic injuries such as osteoarthritis, osteopenia often participate in indoor cycling as part of the rehabilitation protocol. This is because a person recovering from injury wants to avoid the pounding related to other activities such as running. If this exercise is done right, there is minimal impact on the knee, hip, and ankle joints.
If you’re interested in burning calories in as little time as possible, indoor cycling is one of the few options for you. It seems to be the best option for someone who wants to get rid of fat and calories themselves and wants to reduce the impact on their body, especially the bones and joints. Depending on the intensity and duration of your cycling class, you can burn 400-600 calories per class. However, you may have to attend classes 3-6 times per week for successful weight loss. In addition, it’s a good idea to follow this exercise routine with a healthy diet. You should include plenty of proteins and carbohydrates in your diet. Together with a low-calorie diet, indoor cycling was helps raise HDL cholesterol levels and promote weight loss.
Building strength & Muscular endurance
This refers to the ability of a muscle to repeatedly exert force over an extended period. When you engage in indoor cycling, you pedal against resistance, and this increases the endurance of muscles in the legs, including hamstrings, gluteus, quadriceps, and calf muscles. However, to improve your strength, it’s best to ride for at least 150 minutes per week. Working your muscles helps strengthen surrounding tendons, bones, and ligaments, increasing overall strength so that you can efficiently perform your daily activities. In addition, you have to keep up with your classes to maintain the results you may see after weeks of regular classes.
Indoor cycling is a crucial way to improve your cardiovascular health as it’s quite similar to other forms of cardio exercises such as running and swimming. It’s a perfect exercise for people who want a cardio workout without putting much stress on their joints. In addition, it’s recommended that healthy adults get at least 200 minutes of moderate-intensity exercise per week. With indoor cycling, you keep your heart rate well within a vigorous range. Also, it can help lower the risk of coronary artery diseases and other heart-related diseases. In fact, a recent study confirmed that indoor cycling was even better than bicycling in improving physical fitness.