GroupCycling

What is indoor cycling?

Participants set goals based on their heart rate, which can be measured by hand or using a heart rate monitor and ride simulated variations in terrain by altering resistance and cadence. If someone is new to indoor cycling and has not yet purchased a heart rate monitor then they can judge their level of exertion on an RPE (relative perceived exertion) scale. This scale has numbers which range from six (no exertion at all) to 20 (maximum exertion). Instructors guide classes by calling out the level of exertion participants should be.

A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training. A well-trained instructor uses music, motivation and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, this is where students will sprint, run, climb, and jump all in the same ride but there will not be definable pattern to the exercises.

Each person in the class can choose their own goals for the session. Some participants choose to maintain a moderate, aerobic intensity level, while others drive their heart rates higher in intervals of anaerobic activity. Besides being a great form of aerobic activity (burning between 400-600 calories in 40 minutes), indoor cycling is also beneficial in strengthening the muscles of the lower body. It tones the quadriceps and hamstrings, along with working the back and hips. It can be difficult to stay at the moderate level in a class that is geared towards more intensity.

If the exercise is not done correctly, injuries can occur; problems with the lower back and knees are most common. To avoid injury it is important to make sure the seat position is right for the participant’s height. The seat should be set at a height such that the knee is slightly bent when the leg is extended with the foot resting at the bottom of the pedal.

You can checkout and/or download the free indoor cycling podcast from this link.