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The Benefits of Indoor Cycling

The Benefits of Indoor Cycling

February 8, 2024

Indoor cycling can help you lose weight, build muscle, improve your cardiovascular health, and give you a great workout in any weather.

Indoor cycling is a fun and easy way to stay active for all age groups and experience levels. Whether you have a stationary bike at your house or go to the gym, there are many ways to keep your body moving by indoor cycling. You can find cycling classes online easily, and many gyms offer spin classes and other group cycling workouts that can be a fun way to exercise and be part of the fitness community. For best results, it is optimal to participate in indoor cycling workouts anywhere from three to five times a week. Here are some of the benefits you may experience from indoor cycling:

ASICS the benefits of indoor cycling

Aerobic Fitness and Endurance


Anyone with a health condition or someone just looking to get moving will see benefits from participating in the aerobic exercise of cycling. Almost all programs will allow you to adjust the intensity of your workouts and customize your plan for your personal needs. Aerobic exercise can help you lower blood pressure and reduce bad cholesterol. The American Heart Association recommends getting about 150 minutes of moderate cardio exercise weekly or 75 minutes of intense cardio or a combination of both. Aerobic capacity can be gained rather quickly, so if you stick with indoor cycling you will likely notice how much better and more fit you feel even after a few weeks of training consistently.


Muscular Strength and Stamina


Cycling is heavily dependent on the strength and stamina of the lower body, so cycling has benefits for your knees, hips, and ankles. Your upper body and core are also involved in cycling, thus giving you a full-body workout. Adjusting seat height and resistance is a great way to make sure you’re getting the most out of your workouts. Since indoor stationary bikes are on the ground, this is a low-impact exercise method with minimal risk of injury, and anyone of any age can participate. The pulling and pushing involved with cycling can increase the tone in your quads, hamstrings, calves, and glutes, so if you are looking to look and feel better in general this is a great option for exercise.

ASICS the benefits of indoor cycling

Stress and Immune System


Working out in general will give you an endorphin rush that will leave you feeling your best after a tough workout. Neurotransmitters in the brain lower stress levels, raise your capacity to fight off sickness, and put you in a better overall mood. Indoor cycling can be a convenient way to combat stress in your everyday life and allow you to escape for part of the day and focus on improving yourself, leading to a happier and healthier you.


Cardiovascular Health


Biking is a low-impact but intense way to get your heart rate up as you breathe heavier throughout your workout. This works out your legs and lower body but also your lungs and heart. These workouts will make a significant impact on cardiac and pulmonary capacity. You will quickly notice the benefits in your overall fitness, giving you more energy throughout the day and lower blood pressure.  


Getting Active in Bad Weather


Indoor cycling obviously takes place inside, so if you like to ride your bike around the neighborhood or go on walks normally and are looking for an alternative, indoor cycling is a great option to keep moving even when you don’t want to go outside. Joining a cycling workout group will also increase your motivation to move, and it will be harder to justify skipping your workout for the day with that sense of accountability.


Weight and Body Fat Loss 


Cycling is a great way to burn calories and sculpt your figure. You can burn up to 400 to 600 calories in a 45-minute session and shed a few pounds even over a short time period. Cycling also increases your metabolism, helping you burn fat even after you work out. To avoid plateaus, vary your workouts from day to day by alternating an endurance workout with a strength workout and interval training.


Low Impact on the Body


Cycling is low impact as compared to running, sprinting, or lifting weights. Many individuals from all age groups and fitness levels partake in this category of training, so beginners should feel welcome. Always consult your healthcare professional before embarking on a new workout routine.

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