Some people say group indoor cycling is the biggest thing to hit the fitness industry since step aerobics. And with more instructors getting certified and more classes being added at gyms across the nation, they just might be right. Indoor cycling classes are on the opposite end of the spectrum from the usual boredom of stationary cycling. Throughout the class, participants are led on a “virtual” outdoor ride or race, complete with hills, valleys, straight-aways, and finish lines. Before you sign-up for a class, there are a few questions you should ask yourself and a few precautions to take to ensure that your first ride is a smooth and enjoyable one.
It's essential to ask yourself, “What kind of shape am I in?” Even though each participant can adjust the resistance on his bike, many indoor cycling classes are intense and not for everyone. It's easy to get caught up in the excitement of the instructor's chant of “Faster!” and “Don't sit down!” even when their body is telling them otherwise. Therefore, it's important that participants be in good cardiovascular shape or have the discipline to monitor and adhere to their body's cries for moderation. If you don't feel you are currently in shape for an indoor cycling class, start riding a stationary bike on your own to build up your endurance and strength.
Keep in mind the following tips to make your first experience at indoor cycling a positive one:
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Invest in biking shorts or ask the instructor about putting a removable pad on your seat. This will help to reduce the chafing and discomfort caused by bike seats.
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Bring a full bottle of water to class. And be prepared to drink it throughout the class.
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Adjust the seat to your appropriate height. If the seat is to low, you won't be able to get enough extension on the downstroke. If it's too high, you'll be straining to reach and might injure yourself. If you are unsure of what height your seat should be, ask the instructor for help.
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Exercise at your own pace. Don't be intimidated by the high speeds or intensity of cycling mates. Listen to your body and adjust the tension and speed accordingly.
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Ask the instructor about their training. Along with experience in teaching group exercise, they should also be certified by an organization such as ACE.
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During a one hour indoor cycling class a 155 pound person riding at a vigorous effort can burn approximately 739 calories.
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As the weather cools, indoor cycling is a good way to stay active throughout the winter months.
Remember to consult with your physician before trying any new exercise.