Love to keep fit? Live In Bristol? Want to check out a spin class this week? Then read on!
Indoor cycling: The Lowdown
More intense than your standard workout on an exercise bike in the gym, indoor cycling classes are usually set to a music and mimic traditional cycling with mixed terrains, sprints and climbs. Expect to sweat - you can burn between 400 - 800 (!!) calories in a 45-60 minute class.
Not only does spinning significantly raise you heart rate and the rate at which oxygen is carried to your muscles (your VO2 max) which is great for improving your cardiovascular fitness, all the pedalling will also help strengthen and tone your quads, hamstrings, glutes and calves.
What you'll need
- Your usual gym gear - some people like the comfort of padded shorts but these are purely optional.
- Some regular riders will wear specialist cyclist shoes but trainers are just fine.
- Water!! You'll be working up a sweat so it's super important to hydrate throughout.
- A small towel. Like we said you're gonna sweat, a lot.
- Some motivation, enthusiasm and a smile! :)
Jon and Jen Directors of BPM Bike Lab have the following advice for anyone new to indoor cycling:
1. Take Your Time
The most important thing is to take your time at the beginning of the class. Same as for any type of exercise, it takes 10 minutes or so before the fat is metabolised effectively to produce energy. Starting too fast tends to use the sugar in the muscles/blood/liver which ideally would be spared and called upon during high intensity periods later on in the activity when you need it most. Holding off before you put your foot on the gas will mean you work consistently hard for the duration of the activity.
2. Enjoy it!
One of the best things about indoor cycling is the atmosphere! Enjoy the vibe, get lost in the music and over the first few session look forward to seeing your fitness increase.
3. Set goals
Once you get into your stride there's a whole host of metrics that can come into play to increase both the enjoyment and effectiveness of your sessions. Setting realistic targets is fundamental to getting the most from your sessions, whether they be a weight-loss or performance/fitness based. This way you can see your progression and improvement and can continue to smash your goals!
Has this made you want to hot foot it down to a spin class? You can get free passes to multiple indoor cycling classes in Bristol - just click the button below to get started!