Instead of going all out, focus on frequency first, suggests Matt Wilpers , former NCAA athlete, cycling coach, and Peloton instructor. BTW, here's why some people have an easier time building muscle definition than others.
You'll automatically start burning more calories. You'll reduce your risk factors for heart disease and type II diabetes. A consistent cycling routine is a great way to lower LDL cholesterol the bad kind that can increase your risk of heart disease and raise your HDL cholesterol the good kind. Plus, cycling can improve your glucose tolerance by making you less insulin resistant, meaning you'll potentially lower your odds of developing type II diabetes.
Your posture will improve. You've likely seen a peloton — the collective noun for bicycle racers, that is — hunched over their bikes as they speed across town and wondered if their backs hurt. The answer: probably not. As long as your bike is properly adjusted from the handlebars down to the pedals, cycling is generally neutral for your back, explains Wilpers.
Bad posture is typically the result of stiffness and, if anything, cycling generally will improve your posture. That's why instructors dedicate so much time to help you get your form right before you even start pedaling. After a month of consistent cycling, your body has likely adapted enough to the bike to start progressively cranking up the intensity. Since your stamina and endurance have also probably improved by this point, that means it's time to shift from focusing on frequency to duration, says Wilpers.
He recommends lengthening your original minute cycling sessions to be 45 minutes to an hour instead. You'll start noticing leaner muscles. Cycling is endurance training by nature, so it engages slow-twitch muscles , aka fibers that are fatigue-resistant and focused on sustained smaller movements. That means you probably won't greatly increase muscle mass unless you're consistently riding uphill and sprinting ; rather, you'll develop lean, toned muscles, particularly in your quads and glutes, explains Wilpers.
Use indoor training to fast-track your outdoor riding. Smart trainers are equipped with built-in power meters. The latest direct-drive trainers replace the rear wheel of the bike.
Wheel-on trainers see the rear tyre sit against a drum to create friction. Indoor training is more advanced than ever. Smart trainers, such as the Wahoo Kickr, have changed the way cyclists ride indoors. Indoor bikes take up a lot of space, but are always ready to ride and offer a wealth of training data.
Spin classes may not offer the same level of realism for dedicated cyclists, but they are extremely accessible. Charlie Allenby. Daily Deals. Compare cycling insurance deals. Climbing aboard a cycling machine is a low-impact cardio workout that tends to be comfortable on sensitive joints. In fact, cycling is often used in rehab for joint-related issues because it eliminates some of the impact in other forms of exercise like running.
It's important to keep your joints healthy as you age in to prevent stiffness and muscle imbalances. Joints that are able to move through their full range of motion help their surrounding muscles gain more strength during exercise, making your workouts more effective. And by adding resistance, you can build lower-body muscles and strength," says Tiffany Berenberg, CPT, a certified personal trainer and studio manager for Life Time in Minnesota.
And because indoor bike machines simulate outdoor terrain, you'll ride in and out of the saddle targeting your quads, hamstrings, calves and glutes. Try to ride every day for at least 30 minutes each day. Your caloric expenditure largely depends on your exercise intensity. The harder you work, the more stationary bike calories you burn. For example, a pound person who cycles for 30 minutes on a stationary bike can burn around calories at a moderate pace and calories at a vigorous pace, according to Harvard Health Publishing.
However, the same pound person, who cycles 30 minutes at a competitive pace of 16 to 19 miles per hour, can burn around calories, according to the American Council on Exercise.
Keep in mind that these numbers are just estimates and that your calorie burn depends on your biological sex, age, weight, body composition and resting metabolic rate, among other factors, according to the Mayo Clinic. Here's another calorie-burning benefit of cycling machine: You're able to adjust the level of resistance. That way, you can increase your exercise intensity without having to pedal faster. The next time your friend asks you to ride a bicycle in nature or through the city, you may be more enthusiastic about saying yes.
Riding a stationary bike reduces your risk of injury and makes you less prone to falls, which is ideal for people who have balance concerns. This includes people with osteoarthritis and rheumatoid arthritis who may have balance difficulties after becoming inactive due to pain. Make sure your bike seat and handlebars are in the correct position.
Stay on top of your fluid game. Forget all the advice to stand up straight, as this can injure your knees and back. Bend at your hips to bring your upper body in front of your hips. At the same time, draw your shoulders away from you ears to prevent yourself from tensing up and hunching over. Be careful not to push yourself too hard, especially in the beginning.
While you can try to keep up with the class, you also have to listen to your own body. This is especially important if you have any injuries or medical concerns that could interfere with cycling.
Make sure to drink plenty of water leading up to each cycling session. Drinking water in the days before and after helps you stay hydrated. If you have a desk job and already spend a lot of time sitting, make sure to balance indoor cycling classes with other activities, like stretching, strength and resistance training, and exercises where you move your body through your full range of motion.
Taking a moderate approach is the best way to stay safe and avoid injury. Talk to your doctor if you have any concerns. Indoor cycling can improve your overall physical fitness by building strength and cardiovascular endurance. Classes can also help boost your mood and provide you with a healthy, enjoyable activity. Indoor cycling classes can be on the expensive side, especially if you choose a class with a popular instructor and special equipment, but the benefits can make the cost worth it.
To see results, commit to doing three to six classes per week for a period of several months.
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