Cycling

Great for any age group and any fitness level.

  • All bikes have a resistance control knob within easy reach of the handle bars. It works something like switching gears and the amount of resistance you apply, as you gain strength and endurance is up to you. We recommend beginning indoor cycling classes with little to no resistance. Progress at your own pace as some days you will want to add more resistance than others
  • Instructors recommend different RPM, as you work toward increasing your RPM and maintaining a steady pace there is no such thing as falling behind the rest of the class. You don't feel out of place for not knowing an aerobic, dance or step routine. No one really knows what level at which you are working, so you are free to progress at your own pace.

You’ll push yourself to the max, but no further.

  • Spin classes are for everyone from beginner to advanced levels of fitness. Our focus is on a fun time while pushing metabolic intervals with light resistance to heavy resistance. This way you can feel the burn and your legs are challenged, but never feel too fatigued.
  • Indoor cycling takes a rider through the phases of an interval approach to pedaling on “a flat road” versus pushing hard to “climb a big hill” to accomplish big results. Interval training gets the heart rate up so you can burn more calories in less time. Enjoy the reward of barely walking home!

Cycle outside? Indoor Cycling is a safe and effective way to improve your technique risk free.

  • Improve a variety of aspects with your cycling technique that include pedal stroke, when spinning with one leg, and endurance. Identify your flaws help yourself see where you need to improve. You can then implement the changes while working with the stationary bike to create a smoother and more complete pedal cycle.
  • Choosing to ride doesn’t mean giving up all other exercise and trading in the barbell for spin shoes. But if you’re healthy and injury-free, adding cycling into your workout regimen a few times a week can only advance your fitness.
  • Some may think cycling on a stationary bike is dull compared to mountain biking or spending time out on the road. Aside from indoor cycling is often a necessity during the off-season, when the weather is bad and darkness comes early, cycling kicks butt.

Risk Free

  • Another important benefit of indoor cycling is that it is risk free. Outside cycling is much more risky than indoor cycling. Because, there are a lot of vehicle and traffic jam in the road which may hamper your outdoor cycling.

You’ll get the energy you need to give 100 percent the whole workout.

  • While most of the benefits may be enough to persuade you to attempt this form of exercise, another uniformly attractive quality of indoor cycling is that it’s a matter of great fun! You’re going to have a class where the instructor is giving a contagious 110% the whole time. Most of the participant’s report that time spent during indoor cycling exercises seem to fly by, as divergent to other forms of cardio, and that they gain a true sense of achievement after finishing it.

You can use indoor cycling as a warm-up exercise

  • If you are doing other workouts out than cycling you will need a good warm up and cycling is a great safe option to pump up the blood and get you in the mood. If you’re looking for a great way to burn fat, take cycling at the end of your work out to get a lean and shredded body. Spinning is used by athletes as well, as it helps increasing mental and physical energy levels in addition to warming up muscles.

You can use it as a recovery activity

  • After a difficult day or week of training, indoor cycling can help with your recovery. Many athletes consider 20 minutes of gentle spinning at 55 percent of their maximum heart rate a better way to reduce stiffness and soreness than a massage.

It can help you sleep better

  • If you suffer from insomnia or another sleep problem, indoor cycling is one of the best exercises to help you get a good night sleep. Getting enough rest is essential to ensure you will be able to exercise the next day

Save Time and Optimize your workout

  • You dictate your training.
    When utilized properly, you will find that spinning is much more physically challenging than outdoor cycling.
  • You avoid distractions
    The lack of traffic, potholes, red lights, and other distractions allow you to give your full attention to your indoor cycling workout. Rather than being forced to coast or stop when the traffic and road conditions demand it, you can create your own training consisting of exactly what you need. Indoor cycling provides you with a flat training course if you live in an area with many hills, the ability to do high-intensity intervals when you choose, and an easy means of ending your training session when you want, not just when the route finishes. This also enables you to increase intensity whenever you wish without any risk of danger.
  • Time Flies
    Fun music and changing intervals at each level you will tend to lose track of time. Being on beat is such a party with everyone around you. Work out harder when listening to music at a faster tempo while going through a world of emotions and feelings. Cycling provides a great way to start the day or hit restart on a bad one.

Low Impact

  • For such a high-intensity workout, indoor cycling is surprisingly low impact. Many people who have recently recovered from orthopedic injuries (and who have been cleared by their physician) turn to indoor cycling to help them get back on track.
  • When done correctly, there is minimal impact on the hip, knee and ankle joints. When your bike is set up properly and you have appropriate footwear, you'll never have to worry about leaving an indoor cycling class with throbbing knee pain or stiffness in the hip joints. The circular motion allows for proper flexion and extension, while avoiding the pounding often brought on by other activities such as running or traditional aerobics classes.
  • For those who avoid the treadmill, elliptical, and stair stepper because of the traumatic impact on their knees or feet. Spinning keeps the pressure off of your knees and feet while you are able to work out hard Also a good workout for those who cannot use the treadmill, run or elliptical because of arthritis.

Cycling is a great way to increase bone density.

  • Cycling increases the density of human bones. That’s why it is very helpful for the kids as well as the elder people to ride cycles. The benefits of indoor cycling, both physical and mental, can be enjoyed by almost any age group.
  • It is especially important for non-athletes, such as children and elderly people, to develop and maintain healthy bone density. Indoor cycling is an activity that can be done by people of any age and fitness level, one reason why the exercise has gained so much popularity in the last two decades.

Strengthen your muscles

  • Get an Ab workout while You Indoor Cycle
    • Indoor cycling instructors are always encouraging techniques and postures for an effective and safe ride. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a indoor cycling routine, the abdominal muscles get a workout, as well.
    • Because you don't have to do much work to balance, indoor cycling doesn't work your abs as much as outdoor cycling, but you still use these muscles to support yourself. For a better ab workout on an upright stationary bike, concentrate on tightening your stomach muscles during your workout.
  • Improve your Legs
    Upper Leg

    • Anyone who has spent a short amount of time on an exercise bike, has felt their upper legs working - perhaps even burning. The primary muscles used to pedal are the muscles at the front of the thighs known as the quadriceps.
    • These big muscles extend from the pelvis to the knee and do most of their work on the down stroke as you pedal. The muscles at the back of the thigh, the hamstrings, help raise the leg on the upstroke. Indoor cycling also works your gluteal muscles and smaller muscles of the legs such as the hip flexors

    Lower Leg
    Although the upper leg is the powerhouse of a cycling workout, the lower leg also works hard when you're riding indoors. As you push down, your calf muscles exert pressure on the pedal. If you've ever ridden behind someone cycling in shorts, you may have noticed their calves flexing with each pedal stroke. To really work your calf muscles through the entire pedal stroke, think of pushing the pedal down with your toes on the down stroke and then pulling up with your toes on the upstroke. It will seem awkward at first, but will improve your cycling form and tone your calves.

  • Strengthen your Arms and Back
    On a spinning bike you use your arms and upper back to support the weight of your upper body. Cycling, whether indoors or out, helps strengthen your lower back muscles and can help ease certain types of low back pain.

Add to your Cardiovascular, Muscular Endurance & Heart Strength

  • Burn, Burn, Burn Calorie: Setting Up Your Bike For Maximum Results
    • No need to set computers according to your individual needs and body type. You don’t want to place undue stress or strain on the muscles and joints of your body.
    • Indoor cycling is primarily an anaerobic exercise, pulling energy from your reserves and building up your muscular endurance over an extended period of time. However, there are also aerobic benefits of indoor cycling. Planned indoor cycling programs include both endurance and cardiovascular training during the workout.
    • A good 45 minute workout of indoor cycling can burn as much as 650 calories. Even at challenging levels other cardio equipment couldn't burn that many calories in such a short time.
    • If your fitness goals include weight and/or fat loss, you've come to the right place. Since it takes 3,500 calories to burn one pound of fat, just 5-8 indoor cycling classes, combined with a healthy diet can help you whittle down your body fat.
  • Increased Muscular Endurance
    • Muscular Endurance is the ability of a muscle to continually and repeatedly exert force over an extended period of time. In an indoor cycling class, this happens when you pedal against resistance, which can greatly increase the endurance of the muscles in the legs: quadriceps, hamstrings, gluteus, and even the calf muscles.
    • Working out these muscles will also help to strengthen the surrounding bones, tendons and ligaments. Outside the indoor cycling room, this increased strength means you'll be able to perform your daily activities with greater ease. Walking a quarter mile to your apartment with shopping bags while talking on your cell phone will be a no-brainer for you!
  • Heart health is an obvious benefit, as is lung capacity.
    At several points you may be required to break your steady pace and speed up to increase your heart rate. As you work harder during your indoor cycling workout you will learn to work on controlled breathing, as well. This may help you with anxiety and help lower your heart rate when you get into a situation where physical exertion begins to take your breath away.

Tap into your Mental Strength & Reduce Stress Levels

  • The warm up and cool down are great ways to relax. Before and after putting my body through a strenuous indoor cycling allow the physical exertion to become a catharsis for releasing pent-up emotions.
  • Indoor cycling also builds mental strength. Push through difficult times. Push up hill climbs and push through endurance training. Always cycle, and develop the mental discipline despite the good days and bad. The important thing is that you carry through with your regular indoor cycling routine.
  • Self-discipline in Indoor cycling helps develop a positive and optimistic attitude that can be applied to all areas of life. I have found it most beneficial in areas of self-control and confidence.
  • You’ll leave feeling euphoric. Endorphins are known to create feelings of euphoria, lower your stress level and enhance the body's immune response. Many know that in an indoor cycling class will allow a release of those happy-mood inducing neurotransmitters known as endorphins.