Indoor Cycling for Health: A Beginner's Guide
Indoor cycling, also known as spinning, has gained immense popularity in recent years. It’s a high-intensity workout that offers lots of health benefits. Whether you’re a fitness regular or a total beginner looking to improve your overall health, indoor cycling can be a great addition to your exercise routine.
Indoor cycling is a fantastic way to improve cardiovascular fitness, burn calories, and strengthen your lower body muscles. It is a low-impact exercise that puts less stress on your joints compared to activities like running or jumping.
We Can Help You!
Before we start in on the details, the most important thing we want you to know is that we’re here to help! If you’re brand new to spin class, it’s key to not be intimidated and be willing to try. We love that we can offer this class in the comfort of your own home! And when it comes to equipment, we can help you adjust any equipment you already have, or if you want help deciding which type of bike (or other continuous motion equipment) to buy, we can talk with you about the pros and cons of different types and brands of bikes. Become a Member and then contact us!
What Is a Spin Class?
A spin class is a group exercise session that takes place on stationary bikes. Led by a certified instructor, participants pedal to the rhythm of energizing music while following a structured workout plan.
At Be Fit Cherie, we have our own live online spin classes, simply called Cycle. We also have a few on-demand! Our experienced instructor is on her bike and guides you through the class, just as if you were in-person! We talk about modifications, and the benefit of our live online classes is that you don’t need to drive anywhere or look fancy! Plus, using your camera and mic are optional. You’ll get a lot from our class, whether you’re brand new or experienced!
Like most spin classes, our Cycle class involves a combination of sprints, climbs, and intervals. The instructor guides the class through different resistance levels, simulating various terrains and intensities.
Types of Bikes
When it comes to indoor cycling, there are two main types of stationary bikes: upright and recumbent. Upright bikes resemble traditional outdoor bicycles, with the rider sitting in an upright position. They provide a more intense workout, engaging the core and upper body muscles. Recumbent bikes, on the other hand, have a reclined seat with the pedals positioned in front of the rider. These bikes are more suitable for individuals with back or joint issues, as they offer better support and reduce strain on the lower back.
Other Equipment
Another great thing about our Cycle class is that you can attend the class and adapt it to any continuous motion machine that you own, including a treadmill, elliptical, or rower!
Getting Started as a Total Beginner:
If you are new to indoor cycling, it is essential to start slowly and gradually increase the intensity of your workouts. Here are a few tips to help you get started:
1. Adjust your bike: Before starting your workout, make sure to adjust the bike to your height and comfort level. The seat should be at hip height, and the handlebars should be within reach without straining your back or shoulders. When you join Be Fit Cherie, we are happy to walk you through these adjustments during the live online class!
2. Listen to your body: You don’t need to keep up with the instructor or anyone else! (That’s also the great thing about working out from home in a live online class … no pressure!) Pay attention to your body's signals during the workout. If you feel any pain or discomfort, adjust your position or decrease the resistance. It is crucial to maintain proper form to prevent injuries.
3. Stay hydrated: Indoor cycling can be intense and sweaty, so make sure to drink plenty of water before, during, and after your workout. Proper hydration is essential for optimal performance and recovery.
Sources:
Cherie Lamb
