Indoor Cycling Studio
We have come up with a group indoor cycling workout where you control the intensity. It's fun, low impact and you can burn up more calories in a session. With great music pumping and the group spinning as one, your instructor takes you on a journey of hill climbs, sprints and flat riding.
More intense than riding a stationary bike, most indoor cycling classes last for 30- to 75-minute sessions. The intensity will vary throughout the class thanks to different body positions (i.e., standing versus sitting), pedal speed, and resistance. The instructor will tell you when to change your settings so your ride feels like it would outdoors complete with hill climbs, sprints, and coasting.
Whether you're a spin class newbie or simply brushing up on the etiquette, here are some tips for a successful joyride:
Suit up. The body will definitely work up a sweat, so throw on moisture-wicking clothes to keep cool and dry. As for the feet, cycling shoes are required for some classes, but normal athletic kicks will work fine in most cases.
Take a seat. If it's an option, reserve a bike online to guarantee a spot in the class. Otherwise, get there early to snag a seat. And newbis, don't head straight to the back—getting a bike up front will make it easier to follow along.
Adjust your saddle. Getting the perfect fit on the bike can be tricky, but a general rule of thumb is to adjust the seat to be even with your hip. As for the handlebars, position them so the neck and back doesn't strain. And strap or clip in the feet: The balls of the feet should rest on the center of the pedal and if you're strapping in, make sure they're secure.
Insist on resistance. There are no real gears to change, but there will be a resistance knob or computer. This will control how hard the muscles need to work to increase RPM (that's bike talk for revolutions per minute).
Towel off. Keep a towel draped over the handlebars for easy access—you'll probably need it. And swigging water is encouraged mid-ride to stay hydrated (although the spin 'n' sip definitely takes some coordination).
Choose your class wisely. Love the club? Go for sessions with dimmed lights or a disco atmosphere. If seeking more adventure, opt for classes that bring the outdoors to the studio.