cycling for beginner

Indoor cycling classes are becoming one of the most popular ways to increase your fitness level in a fun, motivational environment. In order to get the most from your class, we’ve assembled this handy list of do’s and don’ts…

If you’ve never attended an indoor cycling class, why not join in? These classes, typically one hour in length, are an ideal setting to help improve your fitness level. You can work at your own pace until you become acclimated, and the environment is fun, lively, and energetic.

Like any fitness activity, it is important to make sure you’re getting the most from your workout. A few simple tips will not only ensure you are using proper technique, but help you progress faster toward your fitness goals. With that in mind, here are a few do’s and don’ts for your next indoor cycling class:

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What To Do In Your Indoor Cycling Class

1). Get there a few minutes early. Some classes fill up, especially right after New Years when everybody has fitness resolutions. You will need a few minutes to set up your bike properly, so it’s a good idea to get there at least five minutes before class starts.

2). Wear comfortable, loose fitting clothing. By the middle of class, it is likely the cycling room will get a little hot and humid. Wear breathable, comfortable clothing and be sure to have a towel handy.

3). Bring plenty of water. You’ll sweat, so have at least 20 ounces of water on hand to rehydrate both during and after class.

4). Set up your bike properly. Your instructor will help you if you’re new or not sure how to do it. In general, your seat should be high enough so your legs have only a very slight bend at the bottom of your peddle stroke. Many people have the seat too low because it tends to be easier to peddle, but having the seat too low is not safe for your knees.

5). Get a heart rate monitor if you want to check your heart rate. Many instructors will talk about heart rate during class. Each persons individual heart rate will vary based on age and fitness level. A heart rate monitor will ensure you are working in the proper zone.

6). Give it your best effort. You’ve devoted an hour to yourself, so why not put forth your best effort? Try to improve each week. These classes are great for burning fat and calories, so do your best and you will see results.

What NOT To Do In Your Indoor Cycling Class

1). Don’t fear the resistance knob. Proper use of the resistance knob on your bike is what will get you results. Take a look in the mirror during class. If you are jiggling or bouncing in your seat, you need to increase the resistance level.

2). Don’t leave class without stretching. Indoor cycling classes are intense, so it is very important to stretch out your muscles, particularly your calves, hamstrings, and quadriceps.

3). Do not save extra bikes before class. This is a pet peeve for the other students. Indoor cycling classes are first come, first served, or by a sign up sheet. Saving bikes for other people is considered bad form.


Indoor cycling classes are a great way to get fit in a challenging, motivational environment. Pretty much any person can participate and you will find it to be an hour well spent.

Just be sure to follow this simple list of do’s and don’ts and you will get the most benefit from these fun and spirited workouts!

Are you interested in indoor cycling classes to help you get fit? We’ve got all kinds of tips and advice to help you get the most from your workouts. Visit us today at:

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