There are several types of indoor cycling, the common ones being resistance-based performance cycling and rhythm-based cycling. You ride on a stationary bike in a dimly lit room with music and lights. Each class is designed differently, but combines a mixture of resistance climbs, sprints, intervals and choreography (i.e. performing chest presses, elbow drops while riding), and arms track too (that’s right – class includes a weighted upper body block).
Your workout
Everyone is allowed to ride at their own pace and you get to control your own resistance of the bike. With our motivation and encourage, we will lead you in your ride with the guided pace and rhythm, with moves on the bike. While it might look like an intimidating experience if you’re new to it, I always take a moment to remind my riders: There is no pressure and competition in the room, just you vs your bike, you vs your mind.
Benefits
Indoor cycling builds cardiovascular endurance, lower body strength, abdominal and core engagement and muscular stamina. While it is high intensity, it has low impacts to joints (i.e. knees and ankles). And of course, indoor cycling is a good calorie burn and supports lean muscle gain.
If you are a road cyclist, indoor cycling gives you the option to ride on wet weathers and to improve your ride technique; if you’re new to fitness, indoor cycling lets you take control on how hard you want to push yourself; and if you’re looking to improve your fitness, this is the full body workout for you.
Therapy
To me, indoor cycling is more than just riding. Yes it is cardio, strength and endurance, but it is also therapy, a safe space to recharge, unwind, reset and reflect. Every class might come with its challenges, but it’s not meant to be an easy workout, we show up, we tune in, and we make each ride count. It’s a privilege to be able to move freely, it’s an achievement for showing up for yourself. I look forward to ending a day with spin, good way to wind down and let all the pressure go. But i also look forward to start the day with spin before work, keeps my mind fresh and gives me the nice adrenaline kick to get the day started. Riding to the music also means you get to connect to the music in different ways, whether it’s a motivating track to get you through a tough climb, or a mediation track to let you free your soul for a few minutes. The music gives you permission to turn inwards as you ride and let yourself go.
Ultimate Workout
Spin is a powerhouse, it is a full body, high energy and en efficient form of exercise. You just need to show up and ride. Your progress will come as you persist with consistency. Rain or shine, the bike is always here for you. This is why indoor cycling is the ultimate workout.
By Monique Chen
About the author
Monique Chen is a corporate worker by day and indoor cycle instructor at CycleBar Crow’s Nest by night. Having retired from dancing and passing the age where she enjoys partying, she found a sense of familiarity in a dark cycling studio, dancing on the bike and riding to upbeat music
