Indoor cycling, as an organized activity, is a form of exercise with classes focusing on endurance, strength, intervals, high intensity, and recovery, and involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting. Indoor Cycling is commonly called spinning.
Spinning is a cardio (aerobic) workout set to music and led by a certified instructor.
Most classes last between 40 and 60 minutes, although some places offer beginner or intro classes that might be shorter.
A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints, and interval training. A well-trained instructor uses music, motivation, visualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals.
Terrain-based classes are designed to improve a rider’s outdoor skill set and increase endurance while providing an intense cardio-based workout.
Participants set goals based on their heart rate, which can be measured by hand or using a heart rate monitor and ride simulated variations in terrain by altering resistance and cadence.
One of the major advantages of is that each participant can exactly control the level of intensity to suitability or fitness level but still remain as a group together.
Core Movements of Indoor Cycling
There are five core movements in the Spinning program:
- Seated flat;
- Standing flat (also known as running);
- Jumps (also known as lifts);
- Seated climb;
- Standing climb.
These five movements each work a different part of the body and focus on different leg muscle groups. There are five further advanced movements based on those listed above.
- Running with resistance;
- Jumps on a hill;
- Seated flat sprint;
- Seated hill sprint;
- Standing hill sprint.
Some of the Many Benefits of Indoor Cycling
- Burning Calories
- Improving Cardiovascular Health and Resistance
- Progressing at Your Own Pace
- Effective Low-Impact Workout
- Building Your Mental Strength and Stress Reliever