An exercise bike is a must-have piece of equipment at the cardio zone of every gym. However, riding indoors means more than this. Get to know reasons for, and methods of training on a bike in an enclosed space more effectively.
Winters are becoming increasingly milder, and the most persistent bikers try to commute to work or school by bike almost all year round. However, an urban ride on a short distance at a leisure pace on a well-lit route, and an athletic workout outdoors are two quite different things. Frequent precipitation, a slippery surface and low temperatures may turn the enthusiasm for sports into at least a cold, if not an injury.
Fortunately, this does not mean that bikers must forget about their two-wheelers until spring. It turns out that training indoors – at a gym or your own home – is not only possible, but also highly effective. It will work well not only in winter but also in the heat of summer. Moreover, indoor cycling can be practiced all year round if we are fond of this type of activity. No wonder that cycling indoors is becoming increasingly popular. And rightly so.
Advantages and disadvantages of indoor cycling
The vast majority of benefits of riding a stationary bike are identical with those of training on a two-wheeler outdoors. It proves to be an excellent cardio workout that goes easy on the joints. It is superb for fat burning and improves your overall fitness and performance, and muscle strength (with the biggest effect on buttocks, calves and stomach). It is worth noting that exercise bikes are adjustable, which makes them even more suitable for physiotherapy than regular bicycles as they force you to adopt a recommended body posture. The positive effect indoor cycling has on the mind, its ability to relieve stress and produce endorphins are huge benefits.
When it comes to drawbacks, especially when one compares indoor cycling to traditional pedalling on a two-wheeler outdoors, some people complain they simply get bored during a longer recreational training session. Fortunately, there are many ways to make indoor cycling more exciting. When riding at home you can use training routes available online. Video makers on YouTube show not only the most beautiful places all over the world, but also frequently advise about the pace and shape of terrain during a training session. There are also special apps for indoor cycling where even more possibilities exist. When adjusting the controls on a stationary bike we may literally feel like we are exercising in a breath-taking scenery.
Group classes conducted by a trainer can get even more interesting. An increasing number of sports clubs offer activities like these (you may search for classes available with MultiSport card HERE). It is worth taking part in these activities especially if you are only just starting your adventure with two-wheelers (but they are really beneficial at every stage). The benefits include supervision by a professional trainer, the pleasure of exercising with a group of people, and motivation as classes are held regularly at a specified time. What can you expect?
Group class for indoor cycling
These training sessions usually involve spinning. Spinning is a type of an indoor cycling activity. Even though the name has been registered by a company manufacturing cycling equipment, it is becoming more widely used as a synonym of dynamic exercises on spin bikes (slightly different from the exercise bikes we usually keep at home or use at the cardio zone).
The equipment plays an important role because – unlike in classic indoor cycling – body position is changed frequently (from sitting down to standing up, and using different hand grips on the handlebars, all while pedalling). Spinning is an excellent choice for people who are fans of dynamic fitness exercises performed to music which will not leave you bored. The training session is intensive and lets you burn up to 1000 kcal, yet it flies by very quickly. In addition to listening to the soundtrack, which sets the rhythm, we must also follow the instructor's directions, so that we can be sure the workout is done correctly and effectively.
The classes usually start with a warm-up, and towards the end of the session the speed is reduced gradually. Between the warm-up and cooling down, you may experience interval, endurance, speed and even strength training. There are numerous possibilities, and even when you do not fall in love with spinning from the first “spin”, you may simply try another club or trainer.
The classic form of indoor cycling is also available as a group activity. There classes are moderately complex, and resemble more traditional cycling than a fitness workout. However, be prepared for high intensity and a staggering pace.
When at the gym, you may use exercise bikes completely on your own. You will usually find them at the cardio zone. Keep in mind that they are adjustable, allowing you to differentiate your exercises, and may even hold whole training plans developed by manufacturers. If you are not sure how to operate an exercise bike, ask the assistants at the gym. Otherwise, you will end up pedalling with the same speed and level of strain which may indeed quickly become boring. Remember that when you are only just starting, it is best to use the possibilities available through group activities. You will easily learn the necessary skills, allowing you to continue riding on your own later on.
Equipment and outfit for indoor cycling
How much does indoor cycling cost? The answer to this question depends on many factors. The least expensive option is to pay the entry fee to a cardio zone at a gym (or use a card such as MultiSport card) and wear light, comfortable and breathable sports outfit (the sportswear you use for running or strength workout in the summer will be suitable). When it comes to footwear, you can opt for multi-purpose shoes such as classic sneakers which should prove highly workable.
If you plan to work out at home, different price levels are available. The most affordable bikes can be purchased for ca. PLN 200. However, this type of equipment is rather more appropriate as secondary training. There are traditional stationary bikes and spin bikes (heavier and more stable) available on the market. Their cost depends mostly on the number of functions available (e.g. heart rate measurement, automatic training programmes etc.), the quality and manufacturer’s brand.
If you prefer to exercise on your own bike, you may also opt for a bicycle trainer. Simple models with rolls are quite affordable but may turn out to be too noisy, and their maximum resistance may be too low for professionals. We will need to pay a little more for a direct drive trainer which can be used, for example, in combination with an app that varies resistance to give the user a particular type of training. Both types of trainers are used similarly – you need to put your own bike in them. This piece of equipment is usually smaller than exercise bikes and spin bikes. Therefore, it is easier to store it.
As we can see, indoor cycling is a sports discipline that is affordable to almost everyone. We need to emphasize that the least expensive option – using the equipment at a gym – may also prove to be the most professional option provided that one has access to quality gear and (in case of group classes) an experienced trainer. High effectiveness, increasing accessibility and positive effect on the body and mind have contributed to this discipline’s growing popularity. Not only in winter.