What is cycling in fitness?
A completely new concept in fitness is cycle aerobics (or cycle training). Those who regularly visit gyms have likely seen people pedaling for an hour without even thinking about lifting weights or doing anything else at the gym. This branch of training was invented by the American cyclist Johnny Goldberg, and his technique began to quickly spread throughout the world, finding more and more like-minded people.
The essence of cycling aerobics is to actively pedal rhythmically for 30-40 minutes, changing the load levels of the exercise bike. It is best if you attend such classes in the gym and perform all the exercises under the guidance of an experienced trainer. There is a team spirit there and even the most difficult moments will be perceived easier. For home exercises, you can find videos on the Internet where they will explain to you how to perform each level of training correctly.
Each lesson is conducted in two positions: sitting and standing. By alternating them, almost all the muscles of the body are involved. The ride is not like just riding a bike because during the class you simulate riding a racing bike so that your back leans towards the machine. After the first workouts, you will notice some tension in the lower back, but after a couple of sessions this will pass.
Cycle aerobics is considered one of the most energetic of all fitness classes, so you will have to work up a fair amount of sweat. The result will exceed all your expectations, your health will definitely improve, and your body will become fit and slender. The load during training is changed using:
- pedaling speed;
- resistance level;
- your body position.
The benefits and harms of training?
You can talk about the positive aspects of cycling for a long time, because it’s not for nothing that people prefer this type of fitness and achieve amazing results. I will just list the most important of them:
- A specially selected set of physical exercises is absolutely safe and non-traumatic. The muscles of the body receive a tremendous load, because here they train: thighs, calves, stomach, back, buttocks, and in some exercises even the neck, forearms and arms.
- Cycle is a cardio activity. Therefore, such fitness significantly strengthens the heart and blood vessels and normalizes blood pressure. Constant fatigue disappears, energy levels rise, and the general condition of the body improves.
- Cycle training helps to lose weight, but more on this in the next paragraph.
- Your lungs will work great, because the exercises perfectly train the respiratory system. You will forget about the persistent shortness of breath. You can even go up to the 10th floor without an elevator.
- Speed plus rhythmic music equals a great mood, you won’t be afraid of any blues or winter depression, only complete positivity.
- Discipline will increase your attractiveness, because with regular exercise your figure will take on the desired shape: elastic buttocks, slender, toned legs.
- As an added bonus, you'll be able to improve your sense of rhythm as you pedal to the beat of an energetic tune that encourages you throughout your workout.
- Exercises on an exercise bike will be useful for people with poor coordination who find it difficult to ride a two-wheeled bicycle.
- The training is suitable even for those who suffer from back pain, because in cycling the load on this area is minimal, but you should not do it during the period of exacerbation.
- A light cycling program can be prescribed as a preventive measure for the initial stages of arthritis or arthrosis, varicose veins. But only after the permission of the attending physician.
Any fitness activity has its contraindications, and if you do not follow them, you can cause significant harm to your body. And cycling training is quite intense, so if you doubt your abilities, consult a doctor.
Cycling is prohibited in the following cases:
- heart and vascular diseases;
- varicose veins in the final stages, thrombophlebitis;
- pain in the knee joints;
- diabetes;
- asthma;
- oncological neoplasms;
- obesity;
- pregnancy;
- lactation;
- scoliosis;
- hernias and protrusions of intervertebral discs.
Experts do not consider menstrual periods in women to be a complete limitation for cycling, but you should completely avoid them if you have fibroids or endometriosis. If you feel great these days, then you can do the easiest program.
Also, cycling aerobics is contraindicated for children under 12 years of age; it is best to start exercising on exercise bikes from the age of 14. You shouldn’t rush to cycling classes if you previously led a completely sedentary lifestyle; start with less dynamic disciplines.
The benefits of cycling
The most important benefit of training on an exercise bike is the ability to burn fat and improve the functioning of the cardiovascular system. Cycling is very intense, sweating occurs constantly. Thanks to this, you increase your endurance, and regular cycling on the street will no longer seem so tiring. During the lesson they will explain to you how to sit correctly, at what level the steering wheel should be and other subtleties of cycling. All this will definitely come in handy later on during your daily bike rides.
Cycle for weight loss
According to many trainers, cycle training for weight loss has no analogues, because fat burning occurs very quickly. At the same time, the abdominal and leg muscles sway. This way to lose weight by summer is perhaps one of the best, because you will not only “get dry”, but also get a beautiful figure. Just don’t forget about proper nutrition, because losing weight is not only about intense cycling training, but also about a healthy lifestyle.
Overview of cycling concepts and types
Next you will find a large number of videos with elements and methods of cycling. Let's get started? As always, the first video that everyone has seen, but not everyone knows that it has a sequel
