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Introduction to Group Cycling Classes
Group indoor cycling
classes are one of the best exercise activities that
you can participate in. People with all levels of fitness
and endurance can benefit from these workouts.
Indoor cycling classes are terrific
alternatives to aerobic classes that require you to
learn tricky moves, or running on a treadmill, which
can cause discomfort for some in the leg muscles and
joints.
There are no complicated movements that
you must learn to enjoy this exercise program. Cycling
is a low-impact exercise that most anyone can do and
participation is not reliant on a preset fitness level
or ability. It is an activity anyone can join.
Indoor cycling classes are lead by an
instructor and incorporate high-energy music for added
motivation. The instructor will guide you through the
cycling session indicating what resistance and speed
you should try to achieve.
For first time participants, the instructor
should be able to help set up the cycle properly. As
a general guide:
1. Your seat height should be positioned
where there is a slight bend in the knee as the pedal
is at the bottom of the pedal stroke.
2. The lateral seat position should
be positioned so the elbows are at a slight bend and,
on rotating the pedals until they are level with the
other, your knees should be directly over each pedal.
3. The handlebars should be level or
slightly below the seat. Certainly you do not want the
handlebars positioned where you might feel discomfort
in your lower back.
The cycling resistance is controlled
by a knob below the handlebars. If the know is turned
to the right, the pedaling resistance increases.Conversely,
if it is turned to the left, the resistance decreases.
The cycling session begins with an easy
warm-up. As your heart rate and breathing starts to
increase, the instructor begins the session of simulating
hill climbs and interval work.
For hill climbs, the instructor will
have the class increase the resistance of the cycle
simulating the effort you would encounter as you pedal
up an increasingly steep hill. Interval work will require
fast pedal revolutions for a specific amount of time
as if you are sprinting. Each of these exercises are
incorporated into the session to build leg strength,
endurance and overall fitness.
Note that the effort you do should be
only as much as your body can endure. Some come to the
classes to work out extremely hard and others are just
beginning their quest for better fitness and may not
be in top condition. You should only work as hard as
you can and not try to compete with the person next
to you.
Most indoor cycling classes last around
45-minutes. Instructors will generally have you ride
at least two hill climbs and perform two interval groups.
A cool down of five minutes on the cycle follows the
climbing and interval work. A simple and quick stretching
routine typically ends the cycling session.
A group indoor cycling class is a fantastic
way to exercise in a fun, low-impact and high-energy
environment. Strength, endurance and overall fitness
can be achieved with regular sessions on the indoor
cycle.
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