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