Airflow in studios may not be good enough to help evaporate sweat quickly, so you may need something to wipe away moisture wipe your seat in between songs, too. Just be sure to tuck your shoelaces into your shoes so they don’t get stuck in the crank.īring a towel – and a water bottle. You can wear cycling or spinning shoes, which clip into the pedals, but regular athletic shoes work well.
And consider fitted bike shorts (ideally with seat padding) to cut down on chafing. Skip heavy sweats, which will soak up the sweat, and opt for lighter or wicking fabrics. Two things to keep in mind when dressing for an indoor cycling workout: You will sweat (a lot) and your rear end may get sore.
Here are a few things to know before you go:ĭress for comfort. With indoor cycling, you can go at your own pace without worrying about getting left in the dust. What to Know: Your First Indoor Cycling Class But it can be tough to do so safely on busy roads outdoors, while cycling classes are all about group synergy. Research shows that it feels easier to exercise with company. With the exception of new indoor cycling bikes that are designed to lean from side to side, the sturdiness of most spinning bikes means you don’t use your core muscles to steer and balance like you do on the open road. The core gets a tougher workout outdoors. But the extra weight of the flywheel, the mechanics of your indoor bike, gives your hamstrings a little extra challenge. Both workouts are great leg strengtheners, working the entire lower body, especially the quads. The hamstrings get extra attention indoors. That’s not so indoors, where the resistance is constant. When you’re cycling outdoors and you have plenty of momentum or are going downhill, you can spin your pedals without any resistance, giving your legs a break. Both can burn up to nearly 700 calories an hour for a 150-pound individual, but outdoor rides tend to go longer than indoor ones – sometimes for hours – which will increase your total calorie burn. You may burn more overall calories with outdoor cycling. Plus, indoor cycling doesn’t present you with obstacles – pedestrians, traffic lights – that may slow you down. With an instructor guiding your intensity, you are more likely to continue to push yourself than if you were riding solo. While both can achieve this goal, American Council on Exercise research determined that indoor classes reliably crank up your heart rate nearly to its max. Indoor cycling may be better at keeping your heart rate up. Still, each one has pros and cons that you may want to consider when making your choice: No doubt about it, both indoor and outdoor cycling are great workouts, and which one you select may largely come down to personal preference. Indoor and Outdoor Cycling: Which is Right for You? An instructor with cycling experience can also help you work on your body position and form – just ask. Practicing in a standstill setting offers a chance to build turnover speed, leg strength and hill-climbing technique. Indoor cycling can have a place in the training repertoire of even the most dedicated outdoor cyclists and triathletes, and the benefits go far beyond a simple respite from bad weather. Each class typically begins with a warm-up and cool-down period of less-intense pedaling, and most instructors lead you through stretches at the end of a session. Following the instructor’s cues, you’ll “climb” hills by cranking up the resistance on the bike, increase your pedaling speed for short interval bursts and challenge yourself more than you likely would pedaling away solo. While you can certainly hop on a stationary bike in the cardio area of any gym, indoor cycling classes are known for energy-infused music and motivating instructors who guide you through an imaginary course during a 45- to 90-minute class. And while indoor cycling classes have been a mainstay in gyms and health clubs for years, hundreds of dedicated cycling studios have popped up in cities across the country in recent years, commanding as much as $32 a class with sell-out crowds and wait lists to boot. In fact, 34.7 million people are in on the trend, averaging more than one workout a week on two wheels, according to the American College of Sports Medicine. Indoor cycling, also known as Spinning (the brand name of an indoor bike that has become synonymous with the workout), has ranked among the top fitness trends for nearly three decades – and it shows no sign of losing steam.
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