Introduction to Group Cycling Classes
Group indoor cycling classes are one of the best exercise
activities that you can participate in. People with all levels
of fitness and endurance can benefit from these workouts.
Indoor cycling classes are terrific alternatives to aerobic
classes that require you to learn tricky moves, or running on a
treadmill, which can cause discomfort for some in the leg
muscles and joints.
There are no complicated movements that you must learn to enjoy
this exercise program. Cycling is a low-impact exercise that
most anyone can do and participation is not reliant on a preset
fitness level or ability. It is an activity anyone can join.
Indoor cycling classes are lead by an instructor and incorporate
high-energy music for added motivation. The instructor will
guide you through the cycling session indicating what resistance
and speed you should try to achieve.
For first time participants, the instructor should be able to
help set up the cycle properly. As a general guide:
1. Your seat height should be positioned where there is a slight
bend in the knee as the pedal is at the bottom of the pedal
stroke.
2. The lateral seat position should be positioned so the elbows
are at a slight bend and, on rotating the pedals until they are
level with the other, your knees should be directly over each
pedal.
3. The handlebars should be level or slightly below the seat.
Certainly you do not want the handlebars positioned where you
might feel discomfort in your lower back.
The cycling resistance is controlled by a knob below the
handlebars. If the know is turned to the right, the pedaling
resistance increases.Conversely, if it is turned to the left,
the resistance decreases.
The cycling session begins with an easy warm-up. As your heart
rate and breathing starts to increase, the instructor begins the
session of simulating hill climbs and interval work.
For hill climbs, the instructor will have the class increase the
resistance of the cycle simulating the effort you would
encounter as you pedal up an increasingly steep hill. Interval
work will require fast pedal revolutions for a specific amount
of time as if you are sprinting. Each of these exercises are
incorporated into the session to build leg strength, endurance
and overall fitness.
Note that the effort you do should be only as much as your body
can endure. Some come to the classes to work out extremely hard
and others are just beginning their quest for better fitness and
may not be in top condition. You should only work as hard as you
can and not try to compete with the person next to you.
Most indoor cycling classes last around 45-minutes. Instructors
will generally have you ride at least two hill climbs and
perform two interval groups. A cool down of five minutes on the
cycle follows the climbing and interval work. A simple and quick
stretching routine typically ends the cycling session.
A group indoor cycling class is a fantastic way to exercise in a
fun, low-impact and high-energy environment. Strength, endurance
and overall fitness can be achieved with regular sessions on the
indoor cycle.