Indoor Cycling may seem like a very niche sport but it has a huge impact on those who practice it. Cycling is usually a solo sport where you are out on a road or a track by yourself.
This can be a lonely pursuit if you don’t have friends who would accompany you in the ride. On the other side, Indoor Cycling can be done in your comfort environment and anytime. At the gym or at home.
In this Article
- Indoor cycling: Why Should You Ride a bike?
- 7 Benefits of Indoor Cycling?
- Types of stationary bikes for indoor cycling –
- Let’s understand these stationary bikes –
- Tips for riding an indoor bike –
- Some apps to keep your progress in track
Indoor cycling: Why Should You Ride a bike?
When it comes to the benefits of cycling, you can’t beat the physical and mental interactions that can be achieved with indoor cycling.
Indoor cycling might be a great way to stay fit, but you might not realize its benefits.
What this means is that you can work out faster, harder, and increase your speed endurance. The bike lets you keep your heart rate elevated the whole time. You can burn calories and work muscles you don’t usually work.
It gives you a full body workout and it’s a great way to shed pounds. Also, you can do it in the comfort of your home, without battling with traffic and inclement weather, all while you enjoy a great view of a TV.
Riding a bike is a therapeutic form of exercise. It is a non-aerobic exercise which involves the use of all the muscles in your body.
Indoor cycling is gaining popularity as it is a great way to keep your body fit, improve your posture, improve your cardiovascular fitness, lose weight, burn calories, improve coordination, balance, flexibility, strengthen your heart and muscles etc.
7 Benefits of Indoor Cycling?
Indoor or outdoor cycling, cycling is a great form of exercise. It’s easy to start and it’s enjoyable, even once you get past the beginner stage.
Benefits of indoor cycling –
Ride wherever you want –
One can join a community, class or ride at home. You don’t need any experience to start riding indoor bikes. Just join a class and work with other trainees so you don’t feel lonely.
Also, you can join a community that can keep you on track while you lose focus, like a team. Make friends and collectively enjoy the pursuit of a common goal.
Otherwise, ride at home – get a spinner bike of your own, join an online indoor cycling community or use apps or sites to keep your work on track.
Boost your metabolism –
Indoor cycling is an intense exercise. If you’re a patient diagnosed with heart disease or type II diabetes, indoor cycling can reduce the risk.
Regular cycling can lead to decreased LDL cholesterol level which can increase the risk of heart disease.
Similarly, it can raise your HDL cholesterol which is good for health, whereas it can also potentially lower the risk of developing the risk of type II diabetes.
Posture improvement –
Well, bad posture is usually caused due to stiffness. Furthermore, a bad posture can lead to back pain, pot belly, joint degeneration, spinal dysfunction and a rounded shoulder.
Also, it can cause poor circulation, impaired lung function, poor digestion, misaligned spine, headache, jaw pain and constricted nerves.
Who would have thought a simple bad posture can lead to such painful problems. So, would you like to start riding now?
Mental health improvement –
Undoubtedly, it’s a fact that if we exercise regularly, it alleviates long-term stress. Zone out for a few minutes – keep your phone away, work aside, in peace, and start pedaling.
You’ll see how it works as a therapist. Also, you’ll notice changes in your attitude… as your body strengthens so does your brain.
Similarly, if you make it a habit, it can improve your self-discipline, which directly enhances the important aspects of life – like self-control or confidence, balanced thoughts, calmness etc.
Strengthen or prepare your body for the race day –
Well, how indoor cycling can prepare your body for an outdoor event? A spinner bike used for indoor cycling has the same attributes as the outdoor cycle.
It is an innovation that can give the same result as outdoor cycling. Whatsoever, it means that you can train yourself indoors with a spinner bike.
Burn calories –
Burn calories without the need of going to gym or lifting weights. Along with other health benefits indoor cycling is great exercise to burn fats, faster.
You’ll drip sweat, your heart rate will elevate, it’ll put pressure on muscles and fats and as you keep practicing it – you’ll see the result.
Indoor cycling is the simplest but the best form of exercise to maintain and achieve the ideal fitness.
Time saving –
How? Well, to practice indoor cycling you don’t need to travel miles in traffic to reach the gym. One can buy it and set it anywhere at home. And can be practiced wherever and whenever suitable.
No boundaries, nothing can get in the way.
By only practicing indoor cycling consistently, you can burn enormous calories. And also, strengthen core muscles without the need of lifting weights in the gym.
If you’re a beginner you can join a community of spinners or a gym where a coach can guide you through the process.
Also, you won’t feel lonely during the classes because it is a kind of team practice. You’ll find many other fitness enthusiasts ridin spinners in the class.
Keep paddling and things will turn around the bright side…
Types of stationary bikes for indoor cycling –
After some research I have found out there are many different types of stationary bikes available. However, I have listed the three most common different kind of spinners (indoor cycles) –
- Dual Action
Well, depending on your fitness goal and health level… choose and focus on one spinner. But there’s no boundaries. You can practice all of them.
By fitness goal and health level, I mean – what exactly you want to achieve from the practice/exercise. And when it comes to health level one must consider joint health.
Let’s understand these stationary bikes –
Dual action –
This is a type of bike which is very similar to regular outdoor bikes. It consists of handlebars with realistic movement, one can move back and forth and target the upper body muscles.
So, while you’re strengthening your lower body muscles, it also hits the upper body.
These kinds of bikes are comfortable with large seats. Unlike dual action bikes, this bike puts less pressure on the body – like joints and lower back.
It is best for people who have limited mobility, joint tissues or any other injuries.
Because – it supports the body which makes the workout less tiring. It is a great option for older adults or for newbies.
These bikes are the most common kind of stationary bikes. It is very similar to an outdoor cycle.
Upright bikes are popular for its double features – including cardio workout and also strengthening the core muscles.
However, it has some small drawbacks like the small seat which can be very uncomfortable and no good for longer workouts.
Also, the upright position of the bike can put a lot of pressure on your hands and your wrist might hurt sometimes.
Tips for riding an indoor bike –
Undoubtedly, indoor cycling is the safest compared to cycling a bike out on the road. However, there are some safety precautions to take into account.
- If you keep poor body posture while riding – it can result in muscle fatigue or injury.
- If you don’t keep proper balance – there’s a high chance of you falling off the bike and eventually injuring yourself.
So, to correctly and effectively ride a stationary bike and avoid muscle fatigue or injury, note these tips in mind –
- Try to keep the right/correct posture.
- Keep true expectations for your body, don’t overdo or go beyond your limits.
- If you’ve other medical issues like heart problems or high blood pressure – consult your doctor beforehand.
- There’s a chance of developing body pain or muscle fatigue – so in that case make sure to rest and allow your body to fully recover.
- If you’re totally new to this workout – get yourself a personal trainer or join a gym.
And finally, keep track of your progress.
Some apps to keep your progress in track
During the pandemic, various kinds of fitness apps were developed for fitness enthusiasts. Like the diet planners, calories counter, meditation app, home workout apps, and Google fit etc.
And some apps were developed for indoor cycling exercises.
Here’s a list of indoor cycling apps – used the most.
- The SufferFest
- RGT Cycling
If you’re a fitness freak, you might also like to read about this amazing 4 minutes exercise known as Tabata Training…