A smart trainer or exercise bike allows you to be more specific with your training compared to riding outside, spending more time in key heart rate and power zones. Combined with apps and streaming software, you can train with friends from around the world or compete against them in a virtual race.
1. It’s Gentle on Your Joints
Indoor cycling is a low-impact cardio exercise that can be challenging without overworking your joints. This workout is especially beneficial if you have knee pain because it works to build muscle mass in the legs that support the joint.
It’s also a great option for pregnant women who want to maintain their fitness throughout the pregnancy and beyond. However, you should always talk to your doctor before starting any new exercise regimen.
Whether you attend group classes or use a smart trainer at home, indoor cycling allows you to stick with your training plan without the interruptions and variables of outdoor riding. This is critical if you’re working towards a goal like completing a marathon or pushing your VO2 max.
The most common indoor bike pedals accommodate 2-bolt cleats and provide a small point of contact for energy transfer between the shoe and the pedal. However, some bikes, like the Peloton, use 3-bolt cleats that offer a larger surface area for better support and control.
2. It’s Intense
Incorporating indoor cycling into your workouts helps build lower-body endurance and strength. Plus, the smooth, circular motion of pedaling gently lubricates your joints and bones while strengthening the surrounding muscles.
Indoor cycling classes also offer an intense cardio workout. You can burn a ton of calories while building your endurance, and today’s exercise bikes can simulate different terrains. This makes them a great choice for people with arthritis or other joint issues that make exercising outdoors difficult.
The intensity of indoor cycling workouts also challenges your mental health and self-motivation. According to studies, people who sweat in group settings like indoor cycling feel a sense of community that helps them work harder and have more fun than when they exercise solo. Because of this, it is best to perform these exercises with a friend or in an instructor-led class. That way, you can push yourself together and keep each other accountable.
3. It’s Fast
When you’re on a stationary bike, you have fewer things to distract you from your workout. Indoor cycling workouts are designed to be more focused, so you can concentrate on your form and give your best effort. That makes it easy to get a high-intensity workout without getting discouraged.
Most indoor cycling classes synchronize pedaling to the beat of music, which provides an external stimulus to encourage a specific tempo. Many instructors also choose songs that motivate participants to do sprints, climbs, and jumps.
Whether you’re an elite athlete or just beginning your fitness journey, cycling is one of the most effective cardiovascular workouts around. And you don’t need to ride for hours to reap its benefits: Research suggests that even short, vigorous cardio sessions can raise your mood and improve your overall health. Just be sure to check with your doctor before you start a new exercise program. They can help you determine the intensity of your workouts and help you avoid injuries or overexertion.
4. It’s Fun
Indoor cycling is an excellent choice for anyone looking to boost their fitness level while having fun. The workout is also less intimidating than riding outside since you don’t have to worry about the elements. Cycling is a cardio exercise that burns calories quickly and helps you improve your cardiovascular endurance. It also strengthens the muscles in your legs, which will help you lose weight and tone up.
The exercise works your entire body, including your core, back, and glutes. It also strengthens your lower leg muscles and helps you sculpt your legs. It’s a great way to build muscle tone, and the push/pull motion of cycling can also reduce cellulite and help you look leaner.
Although cycling is a high-intensity workout, it’s important to avoid pushing yourself too hard. If you’re new to the exercise, start slowly and gradually increase your workout intensity over time. It’s also a good idea to incorporate cycling into a well-rounded workout routine with other types of exercise.
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