11 Apr The Benefits Of Indoor Cycling
The Benefits Of Indoor Cycling
If you are like the majority of people and feel a little anxious about the words gym, cardio, fat burning then you are most certainly not alone. Or in fact you may even relish at the opportunity to do something different and exercise your mind as well as body. Either way when it comes to exercising and developing a healthy physique then indoor cycling can be your new ‘go to’ activity.
Indoor cycling, known in the health and fitness industry as ‘Spinning’ are well renowned group classes that aim to develop your cardiovascular fitness without sneaking into a gym environment or running the pavements through all weathers across your local village.
A ‘spin’ class is a high intensity cycling workout that generally takes place on a stationary machine bikes in a group setting very often following a personal trainer and/or a large singular virtual screen. Joining a spin class can be just the motivation you need to set a new fitness challenge, to lose weight whilst working out with friends or to try something completely new. Whatever your fitness goals, indoor cycling/spinning can be placed into your weekly routine without much disruption but still have quick and effective results.
Cycling indoors is the perfect exercise to preserve any old injuries and reduce the potential of new ones. This is a low impact activity that promotes a rush of adrenaline that you need to release endorphins when you exercise. These endorphins can be created very quickly on a spinning bike as it doesn’t take you long to build up a sweat. The feelings of euphoria, lower stress levels and enhanced immune response are just some of the benefits from spinning.
Whatever your goal, indoor cycling/spinning can usually be placed into a fitness plan. Whether you’re looking to build muscle, tone, lose fat or just want to look good for summer a consistent spinning class can be used to reach these targets. Many professional cyclists and athletes’ across a wide range of sports use fasted cycling, cycling in the morning before eating any food, to reap these benefits. At this time of the morning indoor cycling helps to burn off more entrenched fat stores in addition to elevating your metabolic rate for the rest of the day. This allows you to continue burning calories as your day progresses, great news if you are not particularly active in work.
Consistency and reliability are key with spinning classes as this is where indoor cycling becomes highly beneficial. Indoor cycling is not affected by the weather, it doesn’t change location, yet it is constantly evolving as a class with different members all working out to ever changing new music and new virtual tours on the big screen. Therefore you know that your class will be on week in week out at a set time allowing you time to plan your week around your fitness goals.
A structured and evolving indoor cycling class can provide all the motivation and development opportunities you need. Meeting friends, partners and buddies at the class is a great way to ensure you attend week after week. The benefits of an indoor cycling plan means that a sustainable, enjoyable and goal led plan can be set and adhered to.
Ok so here is the science. A study within the American Journal of Clinical Nutrition found men who completed a 20-week schedule of interval training cycling lost nine times more fat than a control group doing straight endurance training. This means an exercise session of 30 heart pumping minutes of cycling 2 or 3 times a week will increase weight loss than those long hours on the roads. So get on your seat and complete this 30 minute fat busting indoor ride. This way you will lose fat and burn calories by increasing your heart rate helping to achieve your weight loss goals faster. As well as fat burning your all round fitness will improve along with your strength and endurance as cycling exercises the major muscle groups in the legs, the quadriceps, glutes, hamstrings and calves.
Don’t forget you will need no special training. Most of us can already ride a bike and pedal power is low impact and takes the weight off the body, so for many people who cannot do high impact sports because of the pressure it puts on their joints, then indoor cycling is a great alternative.
Indoor cycling class is a group activity that can help some people get over the daunting aspect of walking into a gym alone. These classes are held away from the gym room to enable people to turn up, work hard, have fun and get out. But there are also additional benefits to working as a group or with partners. Cycling with a partner can encourage you to find motivation that powers you through your workout. The opportunity to have someone next to you increases your efforts and gives you the chance to learn and develop from one another.
A study within Michigan State University’s department of Kinesiology looked at exactly this with their subjects. Their subjects, who were paired with virtual training partners, kept going on their bikes twice as long as those that were riding alone. It turned out that cooperation is a better motivator than competition, suggesting that subjects who exercised as part of a team, group or class with their partner ended up training longer. This is great news to sustain your motivation levels and stay on track towards your fitness goals.
It is just more fun when you’ve got someone to share your exercise time with! Training with a partner can hold off boredom and tiredness, thus making your indoor cycling routine easier to keep up with.
At evolve fitness studio, we have indoor cycling classes five times a week. Our classes cater for all abilities in a very supportive and friendly environment. Lights out, disco lights on, music on and away we go!!!!