What to Expect from an Advanced Cycling Class - PDF document

What to Expect fr om an Advanced Cycling Class Cycling studios tend to divide classes into levels based on rider skill and ability. Beginner classes are designed for people who have not spent much time on a stationary bike and need to ease into it. Once they have mastered t he basics, they can think about moving to more advanced classes. The goal of this post is to help readers better understand what they can expect from an advanced cycling class. What we describe here is not specific to Mcycle. Rather, it is a general explan ation of advanced cycling classes you can find at any cycling studio around the country. Of course, we invite you to visit Mcycle if you've been looking for a cycling studio in the Salt Lake City area. We offer a range of classes for all skill levels taught by experienced instructors who know how to get the most out of a workout session. Strong Cardio Workouts Cardio work is one of the most important benefits of indoor cycling. Whether you call it spinning or ridin g a stationary bike, the act of pedaling against resistance for 30 to 60 minutes forces your heart to work. This increases your heart rate accordingly. The more you work your heart, the stronger it becomes. Advanced classes are more cardio intense for that very reason. Significant Calorie Burning It is not uncommon for beginners to express an interest in losing weight. It is a wonderful goal that all of us in the cyclin g community support. One of the best ways to do it is to burn calories at a rate faster t han they are being consumed. Advanced cycling classes help. Depending on the intensity and length of a cycling class, it is possible to burn between 400 and 600 calories. That might not seem like much, but it is a lot when you trying to lose weight. Burnin g that many calories during a single workout session goes a long way, especially when combined with modified eating habits. Increased Strength and Balance Cycling is a form of exercise that tends to increase strength and improve balance. Much of the streng th increase is noted in the lower half of the body, though more advanced classes that incorporate upper body exercises can increase strength above the waist. Better balance is achieved by incorporating periods of standing during the cycling class. Beginner s tend to sit most of the time as they are just getting used to high - intensity cycling. But advanced riders will stand more often. Peddling while in an upright position requires balance, so standing more frequently improves balance for most people. A Total Body Workout Finally, advanced cycling classes are often designed to be total body workouts. Instructors work the glutes, quadriceps, hamstrings, and lower legs through varying the speed and intensity of the pedaling. For example, and instructor might cal l for a bike adjustment to simulate climbing a hill. This will temporarily increase the ride's intensity. Above the waist, additional exercises intended to work the upper body might be incorporated. For example, instructors might incorporate exercises that force the upper body to support the person's weight on the bike, thus working muscles in the back, shoulders, and even the core. If you are new to indoor cycling, do not feel as though you have to get into an advanced class quickly. Not only is that not t he case but trying to do too much too soon could actually be unhealthy. Take beginner classes until you master them. Then move up to something a bit more challenging. Work your way into advanced classes as slowly as necessary for you to be safe and product ive.