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Why people love it
More than a trend?
Taking it outside
A
variety of classes
Are you ready for it?
Tips for a smooth ride
Whether you're an avid outdoor cyclist or your feet haven't touched the
pedals since you last played Cops and Robbers on bikes, indoor group cycling
has something to offer you and it's not just an aerobics class on a bike.
Indoor cycling classes
known as "spinning" began in 1989 in Southern California when
bike racer Johnny Goldberg opened the first spinning center, but exploded
in popularity over the last few years. Though any indoor cycling class
not certified by Goldberg's Madd Dogg Athletics can't be called spinning,
there are many replicas at health clubs around the country.
It's an intense workout done on special stationary bikes that increases
endurance and works the lower body, focusing on the quads, glutes, and
hamstrings. Typically, classes start with a warm-up followed by a series
of moves such as lifts and climbs. During class, you'll also simulate
hilly and flat rides, pedal at different speeds, and perform intervals
of standing and sitting.
Why people love it
Some classes focus on creative visualization; others are very New Age-y
with candles, dimmed lights, and special music. Classes usually run about
45 to 60 minutes. Even though the cardio section is only 35 minutes, you
can get a full day's worth of cardiovascular workout. What's more, you
can burn 500 to 700 calories in a 45-minute class. Even better, there's
no impact, it relaxes the mind, and you don't need any special skills.
Judging from the waiting lists (you have to sign-up ahead of time for
the classes at most gyms), indoor cycling is still huge, and according
to instructors and students alike, it's won't be going the way of other
where-are-they-now exercise fads (remember Slide?).
"I like it because of how motivating it is. Over the years I've been
taking it, I've found I've been able to challenge myself with it,"
says Andrea Chernus, 41, a registered dietitian in New York City, who
has been indoor cycling for four years. "I've always been athletic,
but these classes are a way to push myself harder than I have before,"
she adds.
More than a trend?
Some fitness experts see the future of indoor cycling as a continually
growing and changing process. In fact, some gyms are already combining
other workouts with cycling (it's not safe to do anything but cycling
on the bikes, so if you're taking a combination class, make sure that
the other section is done on the floor).
Taking it outside
Aside from being a motivational workout, another reason for group cycling's
continued popularity is that it serves as both a training program for
seasoned outdoor cyclists and as an entree into the world of outdoor cycling
for novices. Many students have taken it outdoors and expanding their
experience by taking cycling vacations.
It's an excellent training tool for cyclists in the off-season or for
people training for a bike tour or the AIDS
ride, for example.
A variety
of classes
The industry is doing its part to keep group cycling hot by offering a
variety of classes. For example, some fitness centers now offer two hour
classes for people training for long summer bike rides, introductory classes
that teach new students how to adjust the bike and how to perform the
various moves, and a combination cycling and strength-training class,
among others.
Are you ready for it?
If you're already cycling outdoors, then you're all set to take it indoors.
If you're running 20 miles a week, you're going to have the cardio stamina
for the class. However, keep in mind that indoor cycling is a sport-specific
activity and if you don't cycle on a regular basis, think of yourself
as a beginner.
What you'll need:
- Padded biking shorts
or a gel seat - at the very least, wear two pairs of tights for a little
extra cushion
- A water bottle
- having water on hand during class is a must. Experts recommend drinking
three to four ounces every 15 minutes.
- A towel - you'll
need it to absorb sweat.
Tips for a smooth
ride
- Take an introductory
class, it's worth it.
If you can't
or your club doesn't offer them, get to class five to 10 minutes early
and introduce yourself to the instructor. This gives him or her time
to help you set up your bike and adjust the seat and handlebars, etc.
- Expect some discomfort
at first.
You'll get comfortable on the seat and on the bike after four to five
classes.
- Ride with control
and resistance.
Take it easy. Don't push too hard too soon. Avoid getting caught up
in the competition. When starting out, you should feel like you could
have done a little more at the end of class.
- Don't be a fanatic.
Indoor cycling is a great workout, but like everything else, you can
have too much of a good thing. Start with one or two classes a week.
Then, if you like it, increase it to two to four classes a week. And
unless you're training specifically as a cyclist, it's important to
cross train.
- Concentrate on
form.
Don't lock your knees. Your shoulders should be down and relaxed. Grip
the handles lightly and don't round your shoulders or lock upper body
or elbows.
- Beware of injury.
Like any other activity, indoor cycling comes with a risk of injuries.
Areas to watch out for are knees, wrists, and lower back. Also be careful
not to strain the upper neck.
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