Build muscle and burn calories with indoor cycling.
Indoor cycling builds muscle while improving your fitness level. During an indoor cycling class, expect to train in different simulated cycling terrains, such as flats and hills. Practicing standing and seated positions adds variety to your workout to get you in and out of the saddle. Some classes even include jumps, which involve coming in and out of your seat while maintaining a steady pedal stroke. This can be an intense workout for beginners, so don't worry if you need to take a break or slow down. Talk to your doctor, listen to your body, stay hydrated and build up your fitness slowly.
Indoor cycling can torch calories, improve overall fitness and even tone your legs when done consistently.
Feel the Burn
To lose weight and get in shape, you must burn more calories than you consume. According to Shape.com, a 150-pound person can burn as many as 589 calories during a moderate 45-minute indoor cycling class. Increase the amount of calories you burn by pedaling faster or adding more resistance to your bike. This type of exercise also builds muscle. People with muscular builds burn more calories, even when resting.
Tone Your Muscles
Instructors of group indoor cycling classes motivate you to get in and out of the saddle while adjusting the resistance to stimulate different muscles. Indoor cycling builds quadriceps, hamstrings, gluteus and calf muscles. Different bike positions activate different muscle groups. While in your saddle, add intensity for a seated climb. This resistance helps build gluteus and hamstring muscles. Add resistance to your bike and come out of your saddle for a standing hill, which tones your leg muscles, but focuses on your quadriceps and gluteus muscles.
Strengthen Your Arms and Core
Indoor cycling workouts recruit your hip flexor, abdominal, arm and lower-back muscles. Core and arm muscles work hard to keep your body centered over your bike while you maintain a constant pedal stroke. Arm strength develops as your biceps and triceps are toned while holding you in position during seated and standing positions. Core muscles work in seated positions, but are further activated in standing positions.
Improve Overall Health
Indoor cycling gets your body in shape as well as your health. Regular indoor cycling classes support a wide variety of health benefits. To experience the benefits of regular exercise, the American Heart Association recommends 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week, or a combination of moderate and vigorous activity. Exercise boosts your immunity and your mood. Regular exercise also lowers the risks of some conditions, such as some types of cancer, heart disease and diabetes.