Indoor cycling can be a fun and low-impact fitness routine to help you build endurance, increase fitness, tone up, and burn calories. Here are some tips that can help you get the most out of your indoor cycling group fitness classes:
1. Arrive to class early. This will give you the opportunity to speak with the indoor cycling instructor about any concerns you might have or modifications that you may need. If you have any physical limitations or have an injury in one of the three muscles of the hamstring, the instructor can show you different positions or exercises that you can do on the indoor bike so you can continue your personal fitness program without causing further damage or injury.
2. Take the time to make the adjustments on your bike. Hip muscle attachments can get tender if you are forcing yourself to strain due to a misalignment on the bike. The indoor bikes are designed to fit a large range of people. The seat height, pedal placement, and handlebars are all adjustable to provide you a natural feeling that is customized to your body measurements. If you are new to indoor cycling or not familiar with how the adjustments should be, ask your instructor for assistance. The goals of a personal trainer or group fitness instructor are to make sure you enjoy your time in their class so that you will want to come back regularly.
3. Only worry about your own bike speed! Indoor cycling is not the place to compare yourself to others. Nobody will be left behind and nobody will get lost during the ride. Trying to keep up with a nearby neighbor may cause you to get injured. Stay focused on your own bike and make adjustments as needed to make sure you are challenged and enjoying your workout.
4. Identify a goal and work purposely toward that goal. Everyone has different reasons for taking indoor cycling classes. For some, it is a fun social time that allows them to get in a workout with friends. For athletes, it might be a perfect way to stay fit during the off-season, such as off-season basketball training. Using indoor cycling during the off-season allows them to stay in shape, build endurance and strengthen muscles which can help them in their specific sport training. Knowing your goal allows you to have greater focus on your indoor cycling class which can give you extra motivation and accountability.
5. Be sure to stretch after class. Stretching after a workout can help loosen up tight muscles that may have been overworked during class. Stretching can also help the body flush out lactic acid buildup in the muscles, shortening recovery time. Maintaining flexibility can help your performance during indoor cycling classes as well as contribute to better physical health year round.
Click the link below to learn more about ASFA’s Cycling Certification program! 24/7 online convenience, pay only if you pass!
