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The Benefits of Indoor Cycling

Michael Tunney • January 14, 2020
Months with an “R” in them are known for two things: Off-season for oysters (I grew up in New England, trust me.) and presenting challenging weather for outdoor cyclists. It is the time of year cyclists love to hate, when the wide-open roads and trails we typically ride are replaced with freezing temperatures and snowy conditions.
While nothing can replicate the feeling of riding in the great outdoors, indoor cycling workouts are an effective way to maintain your fitness during the off-season.
There are options available, including stationary and recumbent bikes, like the ones found at the gym, or a trainer that turns your bike into a stationary bike. Here are four key benefits of Indoor cycling and some ways that you can give it a try!
  1. Low Impact
    Indoor cycling is a low-impact activity. People recovering from orthopedic injuries often participate in indoor cycling as part of the rehabilitation protocol. If cycling is done correctly, there is minimal impact on the hip, knee and ankle joints. A person, whether recovering from injury or not, avoids the pounding associated with other activities such as running.
  2. Muscular Endurance
    Muscular endurance refers to the ability of a muscle to continually and repeatedly exert force over an extended period of time. When you are pedaling against resistance in indoor cycling you increase the endurance of the muscles in the legs to include the quadriceps, hamstrings, gluteus and the calf muscles. Working these muscles also helps to strengthen surrounding bones, tendons and ligaments increasing overall strength so that activities of daily living can be performed with ease
  3. Stress Levels
    We’ve all heard about the runner's high. An indoor cycling class can provide that same rush of adrenaline and a release of happy mood-inducing neurotransmitters known as endorphins. Endorphins tend to create feelings of euphoria, lower stress levels, and enhance the body's immune response.
  4. Cardiovascular
    ACSM recommends that healthy adults should get at least 150 minutes of moderate-intensity exercise per week. Exercise recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). An indoor cycling class can keep your heart rate well within a vigorous range for approximately 45-60 minutes. As with all continuous cardiovascular activity, an indoor cycling program can help lower the risk of coronary artery disease.

Do you want to go it alone or join a cycling class? Because cycling is one of the best cardiovascular activities found in gyms today, give both options a try and find the best fit for you. If joining a group class, find a qualified instructor that helps you set up your bike, reviews safety information, and can motivate you to get the maximum benefits of the activity. If going it alone in the gym, ask the exercise physiologist or fitness instructor to help you get started and show you the proper technique for a productive ride.

No matter what you choose this winter, keep pedaling! Even if you are cycling in-place, you are still lapping everyone on the couch!

Michael Tunney is the Chief Underwriter at GBU and an avid cyclist, routinely logging over 1,000 road miles a year on his Scattante Hybrid road bike.


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