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6 Benefits of Indoor Cycling Workouts
By: Scottsdale Weight Loss Center
Published: April 24, 2020
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Indoor cycling may be viewed by some people as the latest fitness fad, but it’s been around for over twenty years. It has proven benefits and many advantages over other forms of exercise. The South African cyclist Johnny G is generally credited with starting the revolution in exercise classes using stationary bikes. Over the past couple of decades, the equipment has evolved from a machine with a heavy weighted flywheel and friction resistance into the sophisticated indoor cycling bikes available for use in gyms or to purchase for use at home.
So-called ‘spinning classes’ and other group activities using stationary bikes are a great way to exercise if motivation is an issue for you. A personal trainer leads the session and takes you through a series of exercises designed to deliver a high-intensity cardiovascular workout. Music and shouts of encouragement help to maintain effort levels from the group. Thanks to improvements in technology, it’s now possible to take part in group cycling classes from the comfort of your own home.
The benefits of indoor cycling include the following.
1) Low impact aerobic exercise
Running and many other forms of cardiovascular conditioning can put a lot of strain on the knee, hip and ankle joints. This can be a serious problem for people with orthopaedic injuries. With proper form, indoor cycling can deliver the benefits of aerobic workouts without potential harm.
2) Reduced risk of injury
Indoor cycling may result in aches and pains due to muscle soreness, but injuries from outdoor cycling can be far more serious. Collisions with other cyclists or vehicles or falling off after hitting an obstacle in the road can lead to expensive medical bills and lengthy rehabilitation. Weather conditions, such as heavy rain or surface ice, make no difference to safety if you’re exercising on an indoor bike.
3) Improved muscular endurance
Pedalling against resistance is a great way to improve muscular endurance in the hamstrings, quads, calves and glutes. Developing these major muscles also strengthens the surrounding ligaments and tendons. The benefits of greater muscular endurance include improved ability to carry out physical activities without getting tired and reduced risk of injuries when exercising. Maintaining a healthy body weight also becomes easier as muscle mass develops.
4) Reduced stress
The mental benefits of exercise should not be overlooked, and numerous studies conclude that working out is one of the most effective ways to manage stress. Getting outside to experience sunshine and fresh air is part of this, but the same rush of adrenalin and release of endorphins can be created by indoor cycling. Half an hour on an exercise bike at the end of the working day can reduce stress levels and help you to sleep. There can be a social element to indoor cycling too as technology can connect you to take part in virtual races and group exercise sessions where you can interact with people.
5) Convenience to workout when you choose
Fitting regular exercise into a busy lifestyle is a common problem. Pressures of work, family and other commitments can make it difficult to attend gym classes at the times available. Early mornings are a good time to fit in a workout, but if it’s cold or dark outside it can be hard to motivate yourself. An indoor exercise bike may be the solution, as it means you can work out at any time of the day in a safe and comfortable environment.
6) Workouts can be customized
Indoor cycling workouts can be customized to achieve different goals. For example, if you want to build stronger quads you can dial up the resistance. In the world of outdoor cycling this would mean finding hilly terrain. Most indoor cycling machines offer pre-programmed options to take you through set routines including warm-ups and cool-downs.
An indoor cycling machine is a worthwhile investment if you want to improve fitness or lose weight exercising at home. Advanced machines aren’t cheap, but they can save you money over time in a gym membership and exercise class fees.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
