Zumba Soundtrack
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US $20.00
Are you a fan of indoor cycling classes? These fun, interactive workouts are becoming more and more popular because they provide a great low impact cardio session. Here are five tips for getting the most benefit from your class...
Indoor cycling is one of the best fat burning aerobic exercises you can perform. But if you find cycling on your own to be a little, well, dull, then consider an indoor cycling class. The group setting is very motivational and fun, and you can work in conjunction with your own fitness level. The musical soundtrack of the class provides and extra energy boost and a good instructor can make the time fly.
Here are five tips to help you get the most benefit from your indoor cycling class:
Proper Bike Set Up
First off, make sure your seat is aligned at the proper height. Many participants have their seat too low, which is easier but can hurt your knees. At the bottom of the peddle stroke, your knee should have a very slight bend, no more than 10 or 15 degrees.
Also be sure to raise the height of the handle bars so you're comfortable but not leaning all your weight on them. Your weight should be on the back end of the bike seat.
Embrace Resistance
What this means is to not shy away from the resistance knob. Your instructor will cue you on how much resistance to have on your bike. Remember, working at progressively higher resistance levels will reward you with the fat burning benefits you seek.
Here's a good way to tell if you need to crank up the resistance. Look at yourself in the mirror while you are peddling. Are you swaying in the seat, or even worse, bouncing in the saddle like you are riding a horse? If so, you need to add resistance. If you don't add enough resistance, you're essentially cheating yourself.
Hydrate
It goes without saying that you should drink plenty of water during your workout. It is especially true in indoor cycling classes, because a room full of people doing cardio will create a hot, humid environment. Plan to have a minimum of 16 ounces of water during a one hour class.
Know Your Heart Rate
You should understand where your heart rate should be during specific segments of the class. After a while, you will know by feel and you probably won't need to check as much, but in the beginning it is a good idea to monitor your heart rate.
To find your maximum heart rate, subtract your age from 220. Take 70 to 75% of that number, and that is your ideal fat burning zone.
Stay To Stretch
Don't be in a hurry to leave after class. Most instructors build in about five minutes of stretching at the tail end. You absolutely need to stretch your hamstrings, thighs, and calf muscles. Not only will this keep your muscles limber, but you'll prevent cramping from failing to stretch.
Summary
Indoor cycling classes are one of the best ways to get and stay fit. They are fun, motivational, and highly effective if you follow these five simple tips to get the most from your workout.
Are you a participant in indoor cycling classes? Would you like more tips and strategies to get the most from your cycling workouts? We've got them for you! Visit our indoor cycling resource site today at: http://www.indoorcyclingmarketplace.com
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