Exploring the Benefits of Indoor Cycling and How to Get Started

Outdoor activities like cycling may not be the most appealing option when the weather’s too hot or if it’s raining. Indoor cycling, however, also known as spinning, is a great alternative to keep up with your fitness routine while staying cool and comfortable indoors. It’s also a workout offered in most gyms.

Physical health benefits

One of the primary benefits of indoor cycling is its positive impact on cardiovascular health. The continuous pedaling action during a cycling session helps strengthen the heart and lungs, promoting better circulation and increased endurance. According to a systematic review, moderate to high-intensity cycling helps strengthen the heart muscles, improve blood circulation, and lower blood pressure. Regular sessions of indoor cycling can significantly reduce the risk of heart disease and improve overall cardiovascular fitness. Plus, it also engages your core and leg muscles for toning and development. 

Avoiding extreme weather conditions

​​Cycling indoors keeps you away from the scorching sun, reducing the risk of heat-related illnesses like heat stroke. Indoor cycling allows you to exercise without being exposed to the intense heat, which can be uncomfortable and even dangerous for some individuals. Cycling on roads or trails during hot weather can also pose safety risks due to dehydration, heat exhaustion, and sunburn. Indoor cycling provides a safer environment for exercising without these concerns.

During the rainy season, indoor cycling ensures you can maintain your fitness routine without the hazards of slippery roads, poor visibility, and potential accidents. It provides a safe and controlled environment, allowing you to cycle regardless of the weather outside.

Calorie-burning and weight loss

Apart from its health benefits, indoor cycling is also a great calorie-burning workout, perfect for weight loss. The calorie burn during indoor cycling depends on various factors such as your weight, intensity level, duration of exercise, as well as fitness level. On average, a 30-minute moderate to intense indoor cycling session can burn up to 700 calories or more.

Convenience and accessibility

Since indoor cycling can be done at home or in a gym setting; it offers convenience and accessibility for people with busy schedules or limited access to outdoor cycling routes. It also provides a safe and controlled environment, customizable comfort settings, and adjustable resistance levels suitable for different fitness levels. With its 24/7 availability, privacy, and integrated technology features, indoor cycling ensures everyone a convenient and effective workout experience.

Mental well-being

Exercise, including indoor cycling, is known to release endorphins, also known as “feel-good” hormones. This can help reduce stress, anxiety, and depression while promoting a positive mood and mental clarity.

How to start indoor cycling?

To get started in indoor cycling, first, choose the right equipment, including a stationary bike that suits your fitness level and goals. 

An example of cycling equipment is a stationary exercise bike like the Peloton Bike or the NordicTrack S22i Studio Cycle. These bikes are specifically designed for indoor cycling workouts and have features like adjustable resistance levels, interactive screens for virtual classes, and comfortable seats for extended sessions.

From Peloton Official Website

Some important reminders before starting are to set up your bike properly and adjust the seat height and handlebar position for comfort and proper alignment. You must also wear appropriate cycling attire and footwear to enhance your performance and prevent injuries. 

Make sure you start with a warm-up to prepare your muscles, then gradually increase the intensity as you pedal. Follow a structured workout plan or join virtual cycling classes to stay motivated and track your progress. 

If you wish to know which exercise bike is best for you, read our previous story here. Enjoy the benefits of cycling in the comfort of your home! 

Looking to enhance your indoor workout experience? Check out the Next Upgrade Shop for a range of fitness equipment to complement your indoor cycling routine. Score fitness essentials like the Body Scale, Jumping Rope, and Smart Dumbbell that can complement your indoor cycling workout. Elevate your fitness game with the latest gear from the Next Upgrade Shop!