Beginner's Guide to Indoor Cycling: Calorie Burn + Strength

It's understandable to be apprehensive when trying a new type of fitness training—as a trainer or a client. Because you're unfamiliar, you don't know what to expect. You may also not know how to maximize that specific exercise to get the results you want. If this is where you stand regarding indoor cycling, this article is for you.

Benefits of Indoor Cycling

Indoor cycling offers many advantages. Here are a few to consider:

• Great for weight loss. Research indicates that sedentary, overweight women lost between 2.6 and 3.2 percent of their body weight after indoor cycling for 12 weeks. Their fat mass reduced by up to 5 percent too. That makes this a great workout for clients who are interested in shedding a few pounds. A 150-pound person who engages in 45 minutes of medium intensity indoor cycling burns around 462 calories.

• Builds a strong lower body. Cycling is primarily a lower-body workout. It works all the muscles in your legs—your quads, hamstrings, and calves—as well as your glutes. With each pedal stroke, your lower body becomes stronger and more fit.

• Works your core. One way that an indoor bike trainer increases intensity is to have you rise off your seat and pedal as fast you can. Keeping your body balanced requires that you engage your core muscles. Your abdominal area becomes tighter as a result.

• Ability to alter your resistance. When you cycle outside, your path dictates the level of resistance. If you live in a flat area, this makes it difficult to get a good workout. An indoor cyclist doesn't have this issue. You can alter the resistance on the bike itself. You decide whether the workout is easy or tough without having to pick a new path.

• Out of the weather. While you can bike in the rain and snow, this type of weather can lead to slippery surfaces. This increases your risk of wiping out and potentially being injured. Indoor training is available no matter what it's like outside. As long as you can get to your bike, you will get a good workout.

• Away from traffic. Another hazard associated with outdoor training is related to safety. Approximately 857 cyclists are killed annually in traffic crashes. Taking your workout indoors eliminates this risk. Plus, many of these deadly accidents occur between the hours of 6 and 9 pm. If you want to exercise after work, indoor training helps you stay safe in the process.

Indoor Cycling vs Outdoor Cycling

Because you can cycle indoors or out, you may be wondering which option is best for you or your clients. The answer is that it depends because there are pros and cons to both indoor and outdoor cycling. It's more a matter of what you enjoy when it comes to exercise.

For instance, if you like to get fresh air when you work out, you may find that you're happier cycling outdoors. But if you want a training routine that you can do all times of the year—even when the snow is piling up outside—indoor cycling delivers.

Another factor to consider is whether you have access to good cycling paths. If you don't have someplace to ride that is out of traffic and in a safe area, indoor cycling may be your best option. Or maybe the paths in your town are heavily populated and that's a turn-off. Cycling indoors may provide a better experience.

In the end, whether you'd be happier riding indoors or outdoors is a highly personal decision. If you're still unsure, try them both. This will help you see firsthand what is best for you.

3 Indoor Training Options for Cycling

You have three options when it comes to indoor cycling. One is joining a cycling class. Most of the large fitness facilities offer at least one class. Other businesses specialize in cycling and don't offer any other type of workout. A quick search of "indoor cycling classes near me" will provide a few options local to you.

If the idea of working out with others makes you smile, joining an indoor cycling class is a great way to mix social time with exercise. If you'd rather do your workout alone, cycling at home may feel like a better option.

Purchase a stationary bike and you can do your solo workout whenever you'd like. Several companies sell indoor bikes. You can get a Peloton bike, Wahoo KICKR, Fluid Trainer, or some other brand. Additionally, you can purchase an upright bike or a recumbent bike. The list goes on and on.

A third option is to turn your road bike into a stationary bike with the help of a turbo trainer. A turbo trainer suspends your rear wheel in the air. This allows you to pedal yet remain stationary. If you are comfortable with technology, you can purchase a smart trainer instead. A smart trainer is a turbo trainer that uses software to change and control your resistance.

Tips for Picking the Right Cycling Class for You

Should you decide to join a cycling class, it's important to choose one that you'd enjoy. You want a class that makes you look forward to returning week after week. How do you find this type of cycling class?

• Pick a cycling class that matches your fitness level so you don't feel overwhelmed

• Choose a class based on your fitness goals as some are strictly cardio whereas others combine cardio with strength training

• Select a class that fits well with your schedule, increasing the likelihood that you'll go

• Research what type of music they play (it's more fun to exercise to your favorite tunes!)

• Call the facility and ask about class size so you can pick a session comfortable for you

If you feel nervous walking into your first indoor cycling class, speak with the bike trainer beforehand. This gives you the opportunity to ask any questions you may have. It also allows you to share your anxieties, which any good trainer will instantly put to ease.

Arriving early is also beneficial in that it gives you time to adjust your indoor bike. Saddle height, saddle position, and handlebar height can all affect your ride. Ask the trainer for help. This ensures your ride will be comfortable. It also reduces your risk of injury.

Indoor Cycling at Home

One of the main concerns when cycling at home is whether the workout is effective. If you are worried about this too, an indoor trainer can devise a cycling program that will help you meet your fitness goals. They also know how to change it up from time to time so you continue to progress. This could include creating a program that gets progressively harder the longer you pedal. Another option is to incorporate interval training. This involves alternating between low and high-intensity segments multiple times throughout the workout session.

Some bikes come with software or an internet-based training program. This provides access to a variety of cycling programs at the touch of your fingertip.

If you are interested in learning more, the ISSA offers the Indoor Cycling Instructor certification. This course teaches you how to lead a safe and effective indoor cycling class. It also prepares you to create a training plan for clients who have a cycling bike at home. Sign up for your own knowledge or to help clients reach their goals with another exciting type of exercise!