We all know that cycling is a great exercise. It is effective, simple, and inexpensive and anyone can do it without training. You can cycle outdoors, cross country, on paved roads or indoors, or take the advantage of an indoor cycling workout using a stationary bike or even a regular road bike.
Indoor cycling has many pluses – you can work out anytime you like, regardless of the time of day or the weather outside. You don’t have to worry about cold, heat, rain or snow as you work out in the comfort of your home. You also don’t have to worry about traffic, having a fall or an accident!
Here are some useful tips to get the most out of your indoor cycling workout.
1. Warm up and Cool Down
To put it in other words, start slow and end slow. When you start your workout, the speed and intensity should typically be low to give your muscles a chance to warm up. Ideally you could start by doing some stretches for the calves, hamstrings, hip flexors, etc. to help reduce chances of strains or injuries. As you near the end of your workout, taper down your speed and intensity.
2. Use Gadgetry on Your Exercycle
Not only can you alter the resistance and level of difficulty in an exercycle, many stationary exercise bikes are even fitted with a heart rate monitor, a calorie counter and clock. These help you gauge how good a workout you had. Use this gadgetry not only to monitor your workout but also to take it to the next level.
3. Challenge Yourself
If you’re able to manage a certain level of intensity or resistance on your bike right now without getting completely out of breath, you can challenge yourself to up the intensity a bit. As you get fitter, you will find yourself able to cycle for longer with higher resistance.
4. Alternate Between Low and High Intensity
Alternating low intensity with high intensity indoor cycling workouts or spinning can give you a more effective workout, according to many experts. This is because you alternate aerobic with anaerobic training.
5. Have Fun
You can pump up the music or even watch TV as you pedal away at your indoor cycling workout. Try and have fun as you work out. Not only will it make the exercise seem less of a chore, but it will also ensure that you stick to the program. Give yourself an off day, vary your workout or give yourself a change of scene by cycling out of doors for a change.