Indoor Cycling Class Benefits

Benefits for your body

Indoor cycling classes are notoriously challenging, which means you’re likely to see results, especially if you commit to regular classes.

To gain the full benefits, you’ll need to commit to three to six classes per week for a total of 150 minutes. Use a journal or app to track the progress of your fitness goals.

Building strength

In order to improve your strength, plan on doing at least 150 minutes of cycling per week. You may see results after a few weeks of regular classes, but you’ll have to keep up with the classes in order to maintain the results.

Cardiovascular benefits

Indoor cycling is a wonderful way to improve cardiovascular health. It’s similar to other forms of cardio, such as running, swimming, and elliptical training. It’s ideal for people who want a cardio workout without putting too much stress on their joints.

A small 2017 study on female middle school students found that indoor cycling was even better than bicycling in improving physical fitness.

Burn calories

Indoor cycling classes are a great way to burn calories. Depending on the difficulty and duration of the class, you can burn 400 to 600 calories per class. You’ll have to attend classes three to six times per week to see weight loss results.

A study from 2018 found that indoor cycling and strength training were enough to have a positive effect on endurance and strength without changing dietary habits.

It’s still a good idea to follow a healthy diet that includes plenty of carbohydrates and protein. In a 2010Trusted Source study, indoor cycling coupled with a low-calorie diet was found to promote weight loss and raise HDL cholesterol levels.
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What muscles are used in indoor cycling?

Indoor cycling is a total-body workout and works all of the major muscle groups. Here are seven areas you work and how you use them while you’re cycling.

• Core. Use your core to stabilize your body throughout the class, which helps to achieve overall balance, especially when you’re standing.
• Upper body. Use your upper body to support yourself on the bike. Some classes incorporate upper-body exercises using dumbbells or resistance bands.
• Back. Maintain a strong, stable spine throughout the class, which will help to strengthen and tone your back muscles.
• Glutes. Feel your glutes working with each pump, especially when you stand up from your seat, do an incline, or increase the resistance.
• Quadriceps. Your quadriceps will be the main muscles used as you pedal and climb hills, leading to strong, toned legs.
• Hamstrings. Cycling helps to strengthen and loosen your hamstrings, which lift the pedal up with each cycle and stabilize your joints.
• Lower legs. You’ll work your calves with each cycle, which helps to protect your ankles and feet while cycling and during everyday activities.

Individual instruction

Taking a class as opposed to riding a bike independently has the benefit of having an instructor who’s there to make sure you’re riding safely and correctly. This helps to avoid injury and allows you to work to your full potential.

A supportive fitness community

You have the chance to meet new people and build a sense of community. The energy of the group may help you push yourself harder. You might even meet some friends with whom to take a wheatgrass shot after class in a celebration of your hard work.

Space to pedal away your thoughts

Working out with a group while listening to loud music and following the cues of your instructor can help you free your mind from to-do lists, mental loops, and anything else taking up brain space. After giving your mind a break, you may feel refreshed and energized.

Build mental strength

Much of what we do physically lies in what our thoughts tell us we can do. By pushing yourself beyond your perceived limits and seeing what you are capable of, you may gain more confidence in your abilities and push yourself harder in other areas of your life.

Ride a bicycle with ease

The next time your friend asks you to ride a bicycle in nature or through the city, you may be more enthusiastic about saying yes. After pushing yourself to the max in indoor cycling classes, a bicycle ride can be a leisurely, enjoyable activity, plus you’ll be more adept at riding.

Come into balance

Riding a stationary bike reduces your risk of injury and makes you less prone to falls, which is ideal for people who have balance concerns. This includes people with osteoarthritis and rheumatoid arthritis who may have balance difficulties after becoming inactive due to pain.