Is Indoor Cycling A Good Workout?

Is Indoor Cycling a Good Workout?

Indoor cycling classes are often known for their upbeat music, fast pace, and party-like atmosphere. But is indoor cycling really a good workout? Can an exercise that’s fun be effective, too? Let’s explore the strength, cardio, and weight loss benefits of indoor cycling.

 

The Strength Benefits of Indoor Cycling

 

Indoor cycling helps to build and strengthen many of the largest muscle groups in your body, including your calves, hamstrings, quads, and glutes. These core muscles power your cycling workout—and the higher you set your resistance, the harder these muscles will work.

 

Cycling also helps to strengthen your core, which keeps your body aligned and stable when sitting or standing on the bike. Cycling instructors may also incorporate upper body work into a class through the use of dumbbells, a weighted bar, or through push up movements on the bike.

 

The Cardio Benefits of Indoor Cycling

 

Cardio exercises, especially those that are medium to high-intensity like indoor cycling, are extremely beneficial for cardiovascular health. Regular cardio exercise helps increase the output capacity of your heart as well as your VO2 max—the ability of your heart and lungs to consume oxygen.

 

This improved capacity and stamina in your heart and lungs means that you’ll be able to cycle and exercise harder, faster, and for longer. And even more importantly, your heart and lungs will be healthier for your everyday activities and life.

 

Tip: One extra benefit of indoor cycling over other cardio activities like running is that it is low-impact and easier on your joints. That means shorter recovery times and a lessened risk of injury over time.

 

The Weight Loss Benefits of Indoor Cycling

 

The interval style of indoor cycling classes offers unique benefits for calorie burn and weight loss: most classes include a rotation of focus on high speed, high resistance, and overall endurance that causes your heart rate to rise, fall, and rise again. This style of training gets your heart pumping and metabolism burning faster than a typical steady-state workout, and also contributes to higher oxygen consumption post-workout—meaning that you’ll keep burning calories at a higher rate even after the workout is done.

 

If you’re looking to challenge your muscles, get your heart pumping, and leave your next workout both sweaty and smiling, indoor cycling is the perfect choice for you. Schedule a class at YogaFever today.

 

 

 

 

Is 30 minutes of indoor cycling enough?

Is 30 Minutes of Indoor Cycling Enough?

Indoor cycling classes often range from 30 to 45 or even 60 minutes. You may see a 30 minute class and think: is 30 minutes of indoor cycling really enough to lose weight and be an effective work out?

 

The Ideal Length for Indoor Cycling

 

Leading health organizations recommend that adults get at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous-intensity activity, every week. That means we should be getting around 20 minutes of moderate-intensity physical exercise 7 days a week, or around 30 minutes 5 days a week.

 

Depending on the class and your personal output, indoor cycling could fall in either the moderate-intensity or vigorous-intensity activity category, which means 30 minutes is actually a great length for your daily workout.

 

Your calories burned during a 30 minute indoor cycling class will vary based on a variety of factors, including your weight, age, gender, and as mentioned, the intensity of your workout. As a general reference, though, average riders report 250-400 calories burned in one 30 minute class.

 

Over time, you may notice that as your stamina and endurance increase, and that your 30 minutes of indoor cycling is no longer physically challenging. If that occurs, try bumping up your cycling sessions to 45 or 60 minutes!

 

Maximizing Your 30 Minute Indoor Cycling Workout

 

It’s important to focus on the quality, rather than just the quantity, of your workout. So, when taking a 30 minute indoor cycling class, focus on giving your maximum effort from start to finish. Giving your best and challenging yourself to push for the full 30 minutes will ensure optimal results, but do be careful not to overexert yourself to the point of harm or injury. Take rest and water breaks when needed.

 

Whether it’s for 15, 30, or 60 minutes, indoor cycling is a great way to build your strength, increase your stamina, burn calories, and release those feel-good endorphins.

 

Schedule an indoor cycling class at YogaFever today!

Indoor cycling: A beginners guide

Indoor Cycling: A Beginners Guide (Everything You Need to Know!)

Indoor cycling, also known as “spin,” simply means the act of cycling on an indoor stationary bike as opposed to out on the open road. This type of workout has grown in popularity over the years through studio classes like SoulCycle and at-home workouts like Peloton.

Trying a new style of workout can be intimidating, but there’s nothing to fear. Indoor cycling is great for beginners and requires very little knowledge or equipment to get started. If you’re wondering what all the hype is about, read on to discover the unique benefits of indoor cycling and what you can expect at your first indoor cycling class.

What are the Benefits of Indoor Cycling?

Indoor cycling offers numerous benefits for your physical and mental health. Medium to high-intensity cardio exercises like indoor cycling are extremely beneficial for cardiovascular health as they help to increase the output capacity of your heart as well as your VO2 max—the ability of your heart and lungs to consume oxygen.

Indoor cycling helps to build and strengthen many of the largest muscle groups in your lower body, such as your calves, hamstrings, quads, and glutes. It also helps strengthen your core, which acts as a stabilizer throughout the workout.

Indoor cycling classes are often known for their feel-good, endorphin-pumping atmosphere. And because indoor cycling is low impact, you can expect fewer injuries and quicker recovery times than other cardio activities, like HIIT style workouts or running.

Do You Need Special Equipment for Indoor Cycling?

When it comes to clothing, your typical workout apparel is just fine for an indoor cycling class—whether it’s bike shorts, leggings, or anything in between, wear what makes you feel most confident and comfortable.

Some indoor cycling gyms or studios may require cycling-specific shoes that clip into the pedals of the stationary bike, but most have bikes that are equipped with an option for regular shoes as well. It’s always best to check beforehand.

While not totally necessary, cycling shoes have many benefits: they ensure that your bodyweight is distributed evenly across your feet, increase your stability on the bike, help you exert more power with every stroke, and decrease risk of injury. Bikes equipped for regular tennis shoes will often have adjustable toe cages and straps to ensure a secure and comfortable fit—but if you’re not clipped in, you may find that your feet slip out of the pedals more frequently.

What to Expect at Your First Indoor Cycling Class

Indoor cycling classes typically range from 30 minutes, to 45 minutes, to a full hour. If you’re new to indoor cycling, plan to arrive 5-10 minutes before class so that your instructor can help you get settled in. Indoor cycling bikes have adjustment options for height, seat, and handlebar placement, so don’t hesitate to ask your instructor to help you find the perfect fit on your bike.

Your indoor cycling class will start with an easy song or two to warm up your legs. Your instructor should walk you through the various settings on your bike and explain how to adjust your resistance up and down. From there, you can expect a rotation of focus on speed work, resistance work, and overall endurance. Classes typically keep the energy high with loud music and lights, and many instructors plan your workout to match the tempo of the song (beats per minute) to the speed of your legs (rotations per minute).

At certain points in the workout, your instructor may indicate to “come out of the saddle,” which means to move to a standing position. Your instructor may also incorporate arm work into your class through hand weights, a weighted bar, or push ups on the handlebars of your bike. As you near the end of your class, you’ll slow things down and stretch before dismounting the bike.

If it seems overwhelming, know that your instructor will talk you through the whole experience. Don’t hesitate to tone down your speed or resistance, or take a short break, when needed.

With every indoor cycling class you take, you’ll walk away with more strength, more stamina, and more confidence. So what are you waiting for? Schedule your first indoor cycling class at YogaFever today.

What are the benefits of indoor cycling

What are the Benefits of Indoor Cycling?

Indoor cycling is an increasingly popular form of high-intensity exercise—but do the health benefits live up to the hype? We certainly think so! When incorporated into your fitness routine, indoor cycling can provide many benefits, including:

Heart Health and Stamina

High-intensity exercises like indoor cycling are ideal for improving your cardiovascular health. When engaging in this type of exercise regularly, you’ll notice an increase in both lung capacity and overall stamina. That means that, over time, you’ll be able to cycle harder, faster, and for longer. This increase in heart and lung capacity is beneficial not only for your workouts, but for your everyday quality of life.

Increased Strength

Indoor cycling targets many of the largest and most important muscle groups in your body, while still remaining low-impact on your joints. Your whole lower body, including your calves, hamstrings, quads, and glutes, power your cycling workout—and the higher the resistance, the harder they’ll work. Cycling also strengthens your core, which acts as a stabilizer when sitting or standing on the bike. Cycling instructors may also incorporate upper body work into a class.

Maximized Calorie Burn

Indoor cycling provides unique weight loss benefits when compared to other styles of cardio exercise, namely, the benefits of interval-style training. Cycling workouts typically include a rotation of focus on speed, resistance, and endurance. Interval-style training that allows your heart rate to rise, fall, and rise again, increases your metabolism more than a steady-state workout. This type of training also contributes to higher oxygen consumption after the workout, which means your body will keep burning calories even after you’ve finished your cycling session.

Improved Mental Health

Exercise is known for improving mental health and decreasing stress due to the release of dopamine and endorphins, and indoor cycling is no exception! Spin classes specifically are often characterized by their fun, upbeat music and pace, which can make the workouts feel more like a party than a chore.

Indoor cycling offers numerous benefits for your physical and mental health. Experience the benefits at your first YogaFever spin class!