Indoor Cycle

 

Current Weekly Classes:

Monday 9am-10am: Joyce

              Wednesday 9am-10am: Joyce

Wednesday 6:30-7:30PM: Eric

            Friday 9am-10am:Joyce

                                                                        Saturday 8am-9am: Stacey

 

Indoor cycling classes are as challenging as they are exhilarating. Benefits of a class include weight loss, improved strength, and endurance.

These benefits are enhanced when indoor cycling classes are combined with other cardio and resistance workouts, but you can easily use an indoor cycling class as your main workout.

It’s definitely worth trying out an indoor cycling class, especially if it’s within your budget and you think it’s something you’ll enjoy.

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.

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.

 

 

Cycle class guidelines:

  • Participants should arrive for class 10 minutes before the scheduled class time to make necessary adjustments to the bike.
  • Participants should bring a towel and a full water bottle.
  • All bikes are equipped with toe-clips and SPD pedals.
  • Classes are open to rec pass members ages 16 years and older. Teens ages 13-15 may participate if they have completed the basic training class