Tips For Indoor Cycling Class
To help you get the most out of your workouts, we have compiled a list of tips for indoor cycling class. By following our simple hints, you will gain more benefits and enjoy your exercise indoor cycling classes even more!
Tips for indoor cycling class: What to expect
The first of our tips for indoor cycling classes is to know what to expect before you attend. Classrooms are set up with a number of cycling bikes, as few as 12 or as many as 30, which all face the instructor’s bike. During stationary cycling for fitness sessions, certified instructors lead riders through a cycling routine, including imagery and visualizations to help participants “feel” the ride. Classes are typically 40 to 50 minutes long, including the warm-up and cool-down. The special bikes used in indoor cycling classes look like stripped-down models of the stationary bikes you see in the cardio area of the gym – they lack fancy gauges and lights, and feature a huge, weighted flywheel in the front of the bike. The intensity of your workout is determined by two factors:
 |
Cadence, or frequency of pedaling. |
|
Resistance, controlled by operating a knob in the front of the bike, which acts upon the flywheel. |
By varying the cadence and the resistance, riders can simulate all types of terrain, from steep hill climbs to flat, fast roads. Many stationary cycling for fitness classes are also equipped with speakers and changing lights so that riders can experience motivating music and a mood-changing atmosphere.
Tips for indoor cycling classes: What to bring
Because indoor cycling classes will put you through an intense workout, you need to outfit yourself with a few simple pieces of equipment to allow you to perform at your best:
|
Two towels: one to put across the handlebars to prevent slippage during the workout, and one to wipe away sweat |
|
A water bottle or two: filled with water or electrolyte drink. |
|
Stiff-soled athletic shoes cut low on the ankle: very flexible shoes may leave your feet feeling numb by the end of class, and high top shoes will impede your ability to spin the pedals correctly |
|
Comfortable workout clothes: synthetic, sweat-wicking material, lightweight and breathable. |
Tips for indoor cycling class: Ways to maximize your workout
To help you get the most out of your workouts, here are some benefit-maximizing tips for indoor cycling class:
|
If you are a beginner, arrive at class a few minutes early to set up your bike. Feel free to ask the instructor to help you! |
|
When setting the height of your seat, here is a good rule of thumb: when seated, feet resting lightly on the pedals, your knee should be slightly bent on the downstroke. If your knee is bent more than a 10-15 degree angle, you need to raise the seat; if your knee is straight, you need to lower the seat slightly. |
|
Remember that a stationary cycling for fitness class is not only a physical journey, but a mental one as well. When you use your imagination to visualize different terrains, your will be better able to push your body and challenge yourself. |
|
One of the best tips for indoor cycling class: aim to drink about one ounce of liquid for each minute of cycling. |
|
Take advantage of the group environment to push yourself even harder than you would if you were alone; remember, though, that stationary cycling for fitness class is not a race or a competition: everyone always starts and finishes together! |
Want to bring your workout home?
If you have a busy schedule and don’t have time to attend indoor cycling classes, you can still benefit from indoor cycling by using our tips for indoor cycling class, and then purchasing your own cycle to use at home. Visit our Indoor Cycling Bike Review Page and Indoor Cycling DVD Videos Page to help you select the right equipment for your home workout!
More than tips for indoor cycling class on our what is indoor cycling page