For the month of April we decided to answer the most common questions when it comes to Indoor Cycling.
Is indoor cycling good for weight loss?
Losing weight requires a combination of healthy eating patterns, exercise and stress management. According to the Centers for Disease Control and Prevention (CDC), a gradual and steady weight loss of one to two pounds per week is ideal. Incorporating indoor cycling into an overall fitness routine is an excellent way to burn calories and improve cardiovascular health. On average, cycling can burn between 290 and 590 calories per hour in a 154-pound person, depending on the intensity level. Other home and gym equipment, such as ellipticals, recumbent bikes and treadmills also provide a calorie-burning experience.
How does indoor cycling change your body shape?
Indoor cycling is a great way to work on changing your body shape, but it’s important to factor in your diet as well. Nutrition and exercise work hand in hand to create lean muscle mass and improved cardiovascular endurance. Protein powder is studied for its role in muscle growth and nutritional support.
What is the difference between a spin bike and a stationary bike?
Spin bikes or indoor cycling bikes and stationary bikes both offer an excellent cardiovascular workout. Stationary bikes are a mainstay in fitness facilities, physical therapy clinics and rehabilitation centers. They allow users to sit more upright and generally have fewer tech features. Additionally, stationary bikes are not intended for clip shoes or standing intervals. A spin or indoor cycling bike, on the other hand, mimics a road bike and offers a more realistic outdoor experience. With a spin bike, you can sit upright, hunch over in a riding position or stand. You also have the option of clipping in.
What muscles does indoor cycling work?
Indoor cycling works several lower body muscles, including your quadriceps, hamstrings, glutes and calves. You’ll also recruit upper body muscles while standing and pedaling at a high cadence or resistance. Some cycling classes incorporate dumbbells to target the upper body muscles, giving you a full-body workout. This allows you to use your back, shoulders, biceps and triceps. And don’t forget about the core muscles, which includes rectus abdominis, internal and external obliques, transversus abdominis, lumbar multifidus and erector spinae. Engaging these critical stabilizers helps power you through even the toughest workouts.
What is a flywheel and what does it do?
A flywheel creates resistance on an exercise bike. It’s connected to the pedals by a belt (belt drive) or chain (chain drive), allowing it to spin as you pedal. A heavier flywheel requires more energy to get it moving, which mimics a road bike experience. It also gives you a smoother ride since you maintain momentum. On an exercise bike with magnetic resistance, you will see magnets on either side of the flywheel. When the magnets move closer to the flywheel, resistance increases, whereas moving them away reduces the resistance.
How should indoor cycling shoes fit?
Cycling shoes will feel snug and stiff. You should have room to wiggle your toes when the shoes are buckled. The heel area should fit snug, but not tight. When choosing a size, go with the same size you wear for a running shoe.
Indoor cycling bike accessories
While not a necessity, indoor cycling accessories can definitely make your experience more enjoyable. Here are some accessories you may want to consider adding to your exercise bike.
- Water bottle
- Water bottle holder
- Heart rate monitor or fitness tracker
- Cycling shoes
- Sweat towel
- Dumbbells for on and off-bike classes
- Clip fan
- Cushioned seat cover
- Bike phone mount
- Padded bike shorts
- Wireless headphones
- Tablet holder for an iPad, smartphone or other electronics to stream on-demand or live classes, watch Netflix or catch up on the daily news