Cycle – effective group training for weight loss and endurance development

What is cycling?

Cycling is a high-intensity interval training, which is carried out under the strict supervision of specially trained instructors on special block-type exercise bikes.

In order to motivate and cheer up the trainees, during the class, rousing music is turned on in the hall, images of a variety of cycling routes are displayed on a large monitor, or an interesting film is turned on (most often on a sports theme).

Cycle training is popular among a variety of categories of exercisers - here are those who want to slightly adjust their figure, those trying to lose excess weight, as well as people who simply prefer to lead an active lifestyle, thereby maintaining their health.

History of origin

For the first time, classes of this kind began to be conducted back in the 80s of the 20th century by Philip Mills, a world-famous fitness trainer who, together with his wife Jackie, developed several programs for highly effective fitness training. The essence of the technique was a competent arrangement of work on an exercise bike with a variety of gymnastic and choreographic movements.

Following him, in the 90s, American cyclist John Goldberg, who was also a fitness enthusiast, designed a stationary bicycle for himself, which was somewhat different from a regular exercise bike, but ideal for active sports at home. In addition, Goldberg also prepared a special training program that was not limited to simple pedaling - they almost completely simulated a real bicycle race, during which all muscle groups were involved.

Despite the fact that cycling is a relatively young trend in fitness, in a fairly short time it has managed to gain a lot of fans, thanks to which cycling training is now carried out in sports centers throughout the country.

PHOTO before and after

Below you can see the results shared by our readers:

Here are even more interesting results:

The benefits of cycling training

Most often, physical activity is seen as a way to quickly lose excess weight and form a beautiful, slender figure. Cycling undoubtedly helps effectively in solving these problems. But besides everything else, cycling training has other benefits:

• By regularly doing cycling, you are unlikely to achieve a rapid decrease in total body weight. The fact is that cycling helps tone muscle tissue, which, in turn, causes an increase in muscle mass. But don’t be afraid that you will look like a pumped-up self-taught bodybuilder - the muscles simply strengthen, become denser, but practically do not increase in volume. Result: total body weight stays the same, and fat mass decreases.
• Thanks to the high intensity of training, during which the pulse literally goes off scale or remains at a critical level for a long time, all organs and tissues are actively saturated with oxygen and metabolism is accelerated. It is thanks to this that the rapid breakdown of fat cells becomes possible.
• Many skeptical critics argue that cycling helps strengthen only the muscles of the legs and buttocks, while the entire upper body remains “not for the taking”. This is actually a myth. Cycling is not just working on an exercise bike. This is a carefully thought-out workout, during which all muscles are involved including the arms, back, chest, and abdominal muscles.
• Cycling provides excellent cardio exercise. Thanks to this, the functioning of the respiratory system and heart is normalized, and blood vessels are strengthened. Result: reduced risk of heart disease, normalized blood pressure, increased overall endurance.
• Unlike other aerobic training, such as fitness, running, athletics, and strength training, cycling does not place increased stress on the joints and spine.
• There are no age restrictions, as such, for cycling training - this type of fitness can be practiced by both teenagers and older people. The main thing is to strictly follow the doctor’s recommendations and strictly follow the trainer’s instructions. It would also be a good idea to undergo a full medical examination before signing up for cycling.
• Great news for those who don’t have a lot of free time - cycle training lasts on average from 40 minutes to 1 hour. In addition, experts do not recommend more than two to three workouts per week. By the way, this time will be quite enough to get your body in order.
• Intense cycling training is carried out to the accompaniment of cheerful, incendiary music, so during classes you not only tone your muscles, getting rid of excess calories, but also receive a rapid surge of positive emotions, which significantly reduces stress levels, helps you take your mind off everyday problems and gives you a long-lasting great mood.

For those who keep a strict calorie count, let's say that in 45 minutes of intense cycling training you can easily get rid of 700 calories. Moreover, if you increase the training time to 1 hour, then at least 1000 calories will be consumed in one session.

Diet and nutrition during classes

You should be most careful about your nutrition before and after training:

• before - a couple of hours or a little earlier, eat well with slow carbohydrates (like buckwheat with chicken breast), also add some fresh vegetable or fruit, but do not eat sweets and starchy foods;
• after - after about 40 minutes, eat some healthy and satisfying protein dish (for example, banana, cottage cheese or yogurt).

Take bottles of water with you to workouts (usually drink half a liter per workout).
Attention! Do not limit your own nutrition and use enough calories if you do cycling aerobics three times a week.
These intense workouts require a significant amount of energy, and to avoid exhausting your body, you need to get enough food. If you deplete the body, but the fatty tissues do not disappear, the body, on the contrary, begins to accumulate and preserve these tissues. For more information about nutrition during cycling training, see a separate article. In addition, you need to regulate your nutrition outside of training days and between workouts. Here you should follow the basic rules of a healthy diet: avoidance of flour and sweets, exclusion of various unhealthy foods (sweet, fatty, smoked) . Basically, you just need to follow a healthy diet with a harmonious combination of all components with a slight emphasis on proteins and carbohydrates.

If you cannot make yourself a varied menu or you are missing some elements, use pharmacy supplements. For example, you can use Omega fat supplements and various vitamin complexes.

Harm and contraindications

Like any sport, cycling also has contraindications. These include:

• Diseases of the cardiovascular system.
• High blood pressure.
• Phlebeurysm.
• Injuries and damage to the lower extremities, in particular the knee joints.
• Viral infectious diseases.
• Postoperative period.
• Pregnancy.

In addition, even if you regularly attended cycling training, but at some point, while getting ready for the next lesson, you felt weak - it is better to stay at home. The fact is that a weakened body simply cannot withstand the intense load received during cycling, and the consequences can be the most unpredictable - up to loss of consciousness.

As mentioned above, intense cycling training, even at the highest level of load, will not provide you with muscle growth, but it will make your legs slim and sculpted.

Originally from America

Cycle training (from the English to cycle - riding a bicycle) is training using a special simulator, somewhat similar to a regular exercise bike.

This direction was invented by the US cyclist Johnny Goldberg in order to prepare for cycling competitions.

He invented a new effective simulator that made it possible to change the power of loads over short and long distances. From that moment on, a new direction in aerobics actually began - cycling.

What's the salt?

The main feature of cycle training is that the training is not performed at home, but only in the gym.

And this is usually a group type of fitness. Psychologists note that by engaging the entire team, training imparts a team spirit and a spirit of competition. And this, in turn, makes classes interesting, exciting and effective.

The training must be carried out under the guidance of an experienced trainer and musical accompaniment. Only the coach manages all the nuances of the training: intensity of the load, “movement” on the bike along slopes, peaks or flat roads.

The exercise mode can be selected on each cycle trainer. It differs from the usual exercise bike in its lightweight design, as well as the ability to adjust the load (you can ride both in the mountains and off-road).

In addition, special attention should be paid to the pedals. They continue to spin even after the person independently reduces the load, making the process easier.

Thus, the simulator controls you throughout the entire workout, preventing you from relaxing and cheating.

Another point is that in the halls where cycle training is carried out, screens are often installed. They show the cycling route you are following.

Obstacles along the way, as well as the beauty of the scenery, increase the interest of the training. The training time passes unnoticed.

In this video you can get an impression of cycle training:

Interested to know your opinion! Have you ever done cycling? And how does it feel? Share in the comments!

I only attended cycle training once (as a bonus introductory training). It was killer! (in the good sense of the word).

A hundred sweats came off me. I was so tired that I came home without my hind legs. And the next day all my muscles ached, I could barely move.

Advantages

Intense calorie burning. Experts say that cycling is one of the most effective cardio workouts in terms of energy consumption. And as a result, you can get rid of 600 kcal in one hour.

Cardio training. It has a beneficial effect on the cardiovascular system and also increases lung capacity. In addition, the endurance of the entire body improves.

Elastic muscles. What muscles do you think are involved in the training? The load is mainly distributed on the calf muscles, muscles of the buttocks and thighs. By regularly doing this type of fitness, you can pump up your lower body well.

Endorphins. Exercise lifts your mood by producing “joy” hormones. Thanks to this, a person is resistant to stress and is in a good mood for a long time.

Useful leisure time. This is an interesting hobby, since collective activities involve communication with other people, where there is a sense of unity and support for each other.

Flaws

The main disadvantage is the intensity of the load. As a result, training is contraindicated for people with diseases of the cardiovascular system, high and low blood pressure, chronic diseases of the pulmonary system, etc.

The second drawback is monotony. Although cycling training is diluted with various accessories, some people get bored with a 60-minute ride in one place.

What muscles work?

When working on an exercise bike, the muscle groups of the lower body are worked out first:

• Buttock muscles
• Quadriceps
• Hamstrings
• Muscles of the inner thighs
• Calf muscles

But the miraculous effect of cycling training on the body does not end there, since more than one centimeter of muscle tissue is left without work:

• The muscles of the lumbar region and abs contract intensely.
• The load is distributed to the back muscles.
• The chest muscles are well worked out.

The main muscle of our body is the heart. During intense cardio training, our heart receives optimal load, due to which its work in transporting blood in the body is normalized. As a result, blood circulation improves, organs are saturated with oxygen, and metabolism is normalized.

Cycling and its varieties

Due to its effectiveness, cycling aerobics is quickly gaining popularity. Cycle is suitable for people who want to lose extra pounds, tighten muscles, correct their figure, improve their health, train their respiratory system, develop endurance, and for women to get rid of the hated cellulite. Classes are based on cardio exercises, are supervised by an instructor, and are accompanied by intense music. Watch how cycling training goes on video.

https://youtube.com/watch?v=fh85Fu73H_Y

Exercise equipment

Exercise bikes for cycling are customizable and can simulate riding in the mountains, rough terrain, and along steep walls. The type of ride is selected depending on physical fitness, which provides an individual rational load. Cycling is designed to be gentle on joints; the regimen is determined based on the results of mandatory fitness testing.

Programs

After testing, and for beginners it is recommended to undergo a medical examination, a cycling training program is personally selected. Three types can be distinguished:

• For beginners, cycling training is designed to master riding techniques - Spin Begin.
• Those who have some physical training are taken to the next level - Spin Force - strength training and improvement of muscle tone.
• The universal Inter Spin complex is suitable for different levels of physical fitness, takes place with interval loads and is aimed at training the cardiovascular system.

Group classes promote a competitive spirit

Typically, in this area of ​​fitness, groups are formed from people with the same level of physical fitness. Some cycling studios, on the contrary, have chosen the tactics of mixed teams, which ensures a competitive spirit and improves performance. Here the loads are the same for everyone.

Next is a detailed cycling video training that will help you master the important stages of the lesson.

Calories

Cycling is an ideal choice for those who set out to lose weight and create a toned, beautiful figure. The joints do not experience as much stress as when running or doing regular aerobics. The lesson lasts 45-60 minutes, during which time it is possible to cover a distance of 15-20 km.

At a bike speed of 9 km/h, 2.8 kcal/h per kg of weight is consumed, 15 km/h - 4.8 kcal, 20 km/h - 8 kcal/h. 45 minutes of training helps you get rid of 700 kcal; on a treadmill during this time you can burn only 350 kcal.

Equipment

Clothes for cycling should be comfortable, do not restrict movement and allow the skin to breathe, which will not cling to the parts of the exercise bike: a T-shirt or tank top and narrow sweatpants, leggings, bicycle shorts.

On my feet are sneakers with thick soles and high-quality tread. It’s a good idea to buy cycling gloves.

Comfortable clothes for classes

Benefits and contraindications

If we talk about the benefits of cycle exercise bikes, reviews from exercisers, as well as observations from doctors and instructors, allow us to say that during the training process:

• The functioning of the cardiovascular system improves and metabolism is normalized.
• The muscles of the back, thighs, buttocks, abs, calves and arms are involved, elasticity appears, and the figure is noticeably tightened.
• Strong muscles and endurance are the main incentive that answers the question of whether men go cycling.
• Cycling is also effective for weight loss; reviews on fitness forums about extra pounds burned are good advertising for this. And coupled with proper nutrition, cycling allows you to sculpt your body in a short time.

Contraindications for cycling:

• severe cardiovascular failure: tachycardia, angina pectoris, cardiac asthma;
• swelling and thrombophlebitis;
• oncological diseases;
• serious injuries and problems with joints: ankle, knees, lower back;
• obesity;
• diabetes.

Types of cycling

When talking about types of cycling, instructors most often mean types of cycling training, which differ in intensity and technique:

• Standard easy driving. You simply pedal in a seated position, as if you were riding on a flat bike path.
• Driving at an accelerated pace. This exercise simulates a fast descent from a mountain. Performed while sitting.
• Driving with a load. To perform this technique, you need to increase the load on the exercise bike by changing the appropriate settings. Driving with a load simulates climbing a mountain.
• Driving at high speed. The main condition for this exercise is standing on an exercise bike. This technique is indispensable for clearly working out all muscle groups of the lower body.
• Driving with a load at a slow pace. This exercise is also performed while standing and simulates climbing a mountain. In this position, the load increases significantly, which ensures the optimal level of intensity of the exercise.
• Acceleration. This technique involves riding quickly while sitting or standing, but after a certain period of time it is necessary to increase the pace of pedaling: for example, 30 seconds of fast riding, then 10 seconds of work in acceleration mode.
• Resistance. This technique involves pedaling slowly, while periodically setting the maximum load. This exercise simulates climbing uphill at a high angle.
• Change of position. Riding pace – slow with a high load or fast with an optimal load. At certain time intervals (optimally 20-30 seconds), the position of the body must be changed, for example, from a “sitting” position to a “standing” position, changing the inclination of the body, etc. It is very important to maintain the pace of movement.

In addition to the above options, you can use weights (special vests and weights, dumbbells).

To optimally work out all muscle groups during cycling training, various fitness movements are used: handlebar push-ups, torso rotations, pelvic abduction.

How to exercise correctly - 7 key points

To carry out training, they use a gym (usually they do not exercise at home), on the floor of which the required number of special exercise bikes are fixed. The lesson is accompanied by rhythmic music selected specifically for this training. Some rooms are equipped with screens with images of natural landscapes.

Highlights of the lesson:

1. Warm-up, which may include gymnastic exercises. This is a necessary stage to prepare for active loads.
2. The main stage can simulate cycling training in mountain roads, which are replaced by rough terrain. The cycle trainer has the ability to change the angle of inclination both up and down in relation to the floor.
3. The guidance is provided by the instructor , whose functions include coordinating the actions of the participants.
4. The total duration averages forty-five minutes. During this time, the intensity of the load changes ten times. During this time period you can burn about six hundred calories. More details about duration.
5. The final part is characterized by a gradual decrease in tempo . You can’t abruptly stop the lesson; you need to calm your breathing and normalize your pulse.
6. The recommended frequency of such training is three times a week . For some more advanced groups, instructors may use more frequent sessions.
7. As the physical level of the participants develops, the trainer complicates the tasks and increases the level of stress. At the same time, he uses an individual approach to everyone, setting the maximum possible but feasible tasks.

Peculiarity! Classes are conducted both sitting and standing. This helps to work out the main muscle groups.

10 types of cycle training and training rules here.

How is the training going?

In fact, it is difficult to describe how cycling training works - the fact is that training programs must change regularly. However, the course of the lesson is usually like this:

1. Warm-up – 3-5 minutes.
2. Riding in a standing position. In this case, the load changes periodically - 10 minutes.
3. Working with the technique of changing position. In this case, the ride can simulate descents and ascents, the pace and load periodically changes - 10 minutes.
4. Combined exercise. Here, in addition to the direct work on the exercise bike, the work of the torso is added - push-ups from the handlebars, the "jump" technique, pelvic abduction - 7 minutes.
5. Driving with a load. Here the load can be changed periodically, the driving pace can be accelerated and slowed down from time to time - 10 minutes.
6. Hitch. During the cool-down, it is best to use a standard easy ride at a comfortable pace with a minimum load of 3-5 minutes.

As we have already said, cycling training can last from 40 minutes to 1 hour. Depending on the total training time, the duration of its individual stages also changes.

What's the point?

Of course, there is no panacea that will allow you to train for just five minutes and still get the maximum effect.

However, we can choose the most optimal workouts, and one of these options is cycling.

In essence, cycling is training on an exercise bike, but only special block-type exercise machines are used here . In general, there are differences between cycling and spinning; these workouts sometimes take place in different classes, but we will not go into such details.

Everywhere the meaning is almost identical: group (or individual) classes on special cycling simulators with high intensity.

more about what cycling is in a separate article.

You can also get an impression of this sport by watching the video:

How is a cycle trainer different from an exercise bike?

A standard exercise bike is a stationary device that simulates a bicycle and is equipped with numerous devices for monitoring the state of the body during exercise (pulse, blood pressure, calorie consumption, etc.)

The cycle trainer has significant differences in design - there is no such detailed screen, the design of this device is lightweight. The main task of a cycle trainer is to provide optimal load for all muscle groups.

In addition, exercise bikes are much heavier and bulkier.

At the same time, if your goal is to burn maximum calories, it is best to choose training on an exercise bike. If you want to strengthen all muscle groups, improve the functioning of the cardiovascular system, and slightly adjust your figure, give preference to group cycling training.

How to choose a spin bike - 4 best models

If you want to purchase a cycle trainer, you should pay attention to professional models; in particular, very interesting models are offered by such popular brands as :

• Tomahawk;
• Body bike;
• LeMond;
• Schwinn;
• Star Trac.

Although there are other popular brands that also offer interesting options for home or commercial use.

So that you can imagine what parameters should be taken into account when choosing and what the main differences may be, we offer you a brief description of interesting spin bike options.

TECHNOGYM GROUP CYCLE™ RIDE YELLOW

This trainer uses the POLY V®-BELT drive system combined with magnetic resistance.

This ensures not only noiselessness (very significant for this type of simulator) but also the ability to simulate a road race with high accuracy. Also, this system does not require external maintenance for a long time, thanks to the use of high-strength Kevlar cords and other components.

How to set up the simulator correctly? Very simple! The steering wheel and saddle are adjusted along four different axes; it is possible to individually set parameters for each user. In addition, we recommend that you familiarize yourself with the universal rules for using exercise bikes.

We also note the magnetic load switch, which allows you to adjust this parameter with high accuracy.

TOMAHAWK IC5 IC-TKIC5B2

This instrument uses an aluminum flywheel with high calibration accuracy.

The model is equipped with an excellent IC5 computer, which has many useful functions for training. Among the new products in this model, it is worth noting the improved frame and many systems for protecting mechanisms from wear.

PROFORM LE TOUR DE FRANCE PFEVEX71316

Among the interesting options of this model, it is worth noting the presence of iFit Life and Google Maps options, which are combined with 24 built-in routes.

Now, thanks to an intelligent control system and complete visualization of the route, you can ride around the world on your spin bike. A great opportunity to make training more fun.

In addition, the simulator itself can change the inclination - a unique opportunity to bring training conditions closer to real skating.

In addition, there is the ability to change saddles, many multimedia functions and convenient control keys for all functions.

MATRIX ES INDOOR CYCLE

It boasts a flywheel with a record weight of 21 kilograms, which ensures smooth running and optimal load regulation.

The design is very ergonomic; initially a comfortable bicycle seat is used and the saddle and handlebar are adjustable in different planes. Alloy steel is used in the pedals.

Tips for Newbies

If you are planning to start cycling training in the near future, you should listen to the advice and recommendations of experienced trainers:

• Before heading to the gym, instructors advise you to reconsider your lifestyle: give up bad habits, start eating right, drinking water in the right quantities, form a healthy daily routine - get enough sleep, rest regularly.
• You should also stock up on the right set of clothes. It is recommended to buy special cycling shorts - they will help to avoid unpleasant sensations during training (the saddle on a spin bike is very hard, so beginners have difficulty getting through their first workouts without the appropriate equipment).
• It is strictly not recommended to overeat before cycling. It is best to eat one and a half to two hours before training.
• Most likely, when you come to the gym, you will meet several experienced athletes training intensively. You shouldn’t chase their results, beat yourself up, or give too much workload in the first lessons. The intensity of training should be increased gradually, based on the capabilities of your body.
• Some people mistakenly believe that light forms of fitness, such as yoga or stretching, will help them better adapt to training. In fact, over-stretching or relaxing the muscles will not have a very good effect on subsequent high-intensity exercise on the exercise bike.

If you are planning to buy a spin bike and practice cycling at home, experienced instructors strongly recommend attending several group cycling training sessions under the supervision of a professional trainer - this way you can develop your own program and avoid mistakes that can cause irreparable harm to your body.

What clothes and shoes are needed?

The main criteria when selecting equipment are convenience and safety. This could be a cycling uniform or ordinary clothing, for the manufacture of which natural materials were used.

You can also use special professional clothing for sports. For such equipment, special synthetic materials are used.

Shoes (sneakers, boots) must have hard, corrugated soles in order to have maximum contact with the exerciser pedals. Those who engage in cycling regularly usually use special “cycle shorts”. They have a special diaper layer. This allows you to feel comfortable in the saddle of the exercise bike while riding.

It can also be any clothing that is comfortable for you - leggings, breeches or shorts.

Attention! An important safety requirement is imposed on the lower part of the equipment (pants, trousers) - the absence of wide parts of clothing that can wrap around the pedals.

For whom is training contraindicated?

As already mentioned, cycling is a type of extreme training, so there are contraindications. Before you start looking for groups to study, it is a good idea to undergo a medical examination and consult with a reputable doctor.

It’s worth looking for another type of physical activity if:

• there are heart diseases - defect, angina pectoris, tachycardia, there has been a heart attack or stroke;
• there are problems with blood vessels - thrombosis, thrombophlebitis, varicose veins;
• have bronchial asthma;
• diagnosed with diabetes;
• oncological diseases;
• there are destructive changes in the tissues of the joints;
• high blood pressure;
• a woman is carrying a child.

Even healthy people during training should not forget to control their heart rate, optimally if it is close to 220 beats per minute and minus age.

Clothes for classes

If we talk about equipment for cycling training, then the main attention should be given to shoes; modern fitness centers can rent them for you. As for the uniform itself, it is better to buy clothes like those worn by cyclists, it will be the most comfortable in them, these could be:

As for the uniform itself, it is better to buy clothes like those worn by cyclists, it will be the most comfortable in them, these could be:

• shorts;
• leggings;
• trousers.

The top can be anything, but preferably something tighter, so nothing should distract you from your studies. The finished bike uniform has the following advantages:

1. protects skin from friction;
2. creates optimal shock absorption;
3. removes moisture;
4. gives access to air.

Many beginners who engage in cycling buy covers that are equipped with a special helium insert, because sitting with them is much softer and more comfortable. The disadvantage of them is that they need to be carefully selected so that they do not fall off the saddle. Anti-slip gloves are purchased for hands.

To measure and monitor your heart rate, it would be a good idea to purchase a backlit watch specially designed for this purpose, because an exercise bike is not always equipped with such a function.

OK it's all over Now. I hope cycling aerobics has interested you, and you will definitely sign up for training at the fitness club. Exercising at home is more difficult; before starting independent training, you must obtain basic knowledge, and a cyclebike is an expensive exercise bike that not everyone can afford.

Good luck with your weight loss! See you!

Reviews

Igor:

I’ve been eyeing Precor spin bikes for a long time; I wanted to really enjoy my workout. I took the Precor Spinner Rally SBK861 and am very pleased. Yes, it is expensive, but the device is of high quality: quiet, smooth, stable.

Maria:

In the gym I saw classes using spin bikes and also wanted to take part. I bought a Basic Fitness 8708P for 35 thousand, it can withstand even the heaviest of my friends. There were cheaper models, but I sat on this one and immediately realized it was mine.

Egor:

I liked the Family FS 40 much more than a regular bike simulator; you can work with maximum intensity. I work out three times a week for an hour, and the results are obvious! The seat is, however, a little harsh, but I’m already used to it.