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Maintain a strong, stable spine throughout the class, which will help to strengthen and tone your back muscles. Some classes incorporate upper-body exercises using dumbbells or resistance bands. Use your upper body to support yourself on the bike. Use your core to stabilize your body throughout the class, which helps to achieve overall balance, especially when you’re standing. Here are seven areas you work and how you use them while you’re cycling. Indoor cycling is a total-body workout and works all of the major muscle groups. In a 2010 study, indoor cycling coupled with a low-calorie diet was found to promote weight loss and raise HDL cholesterol levels. It’s still a good idea to follow a healthy diet that includes plenty of carbohydrates and protein. You’ll have to attend classes three to six times per week to see weight loss results.Ī study from 2018 found that indoor cycling and strength training were enough to have a positive effect on endurance and strength without changing dietary habits. Depending on the difficulty and duration of the class, you can burn 400 to 600 calories per class. Indoor cycling classes are a great way to burn calories. It’s ideal for people who want a cardio workout without putting too much stress on their joints.Ī small 2017 study on female middle school students found that indoor cycling was even better than bicycling in improving physical fitness. It’s similar to other forms of cardio, such as running, swimming, and elliptical training. Indoor cycling is a wonderful way to improve cardiovascular health.
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You may see results after a few weeks of regular classes, but you’ll have to keep up with the classes in order to maintain the results. In order to improve your strength, plan on doing at least 150 minutes of cycling per week. Use a journal or app to track the progress of your fitness goals.
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To gain the full benefits, you’ll need to commit to three to six classes per week for a total of 150 minutes. Indoor cycling classes are notoriously challenging, which means you’re likely to see results, especially if you commit to regular classes.