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