What is cycling and can it replace cycling?

What is cycling

The word "cycling" comes from the English. cycle – bicycle. This type uses an exercise bike and the movements that we make when riding a bike, spinning an exercise bike or training on a bike station. Only if we pedal calmly and relaxed on a bicycle or exercise bike, then during a cycling class in a fitness center, the trainer will not allow you to pedal with your feet or scroll through your Instagram feed with your hands.

Cycling is group high-intensity interval training on a stationary bicycle, which is carried out in a studio accompanied by energetic music and the commands of a trainer. Students not only put all their energy into the pedals, but also manage to do push-ups, dance moves, crunches and much more that pumps up not only their lower body, but also their upper body.

Les Mills advantages:

• The innovative approach brings amazing results; according to experts, training using the Les Mills method is at least 15-20% more effective than similar ones.
• The ability to quickly lose weight and tone your body. The intensive training format and variety of loads allow you to spend about 500-700 calories in one hour-long session;
• Each program was compiled by specialists with many years of experience who are experts in the field of sports, fitness, health and even music;
• Each workout is accompanied by special music, and the choice of sound design is approached in the same detail as the choice of exercises. Musical tracks help you keep the right pace and motivate you to overcome difficulties;
• Training programs are regularly updated, so the body does not have time to get used to the load. Not only the exercises change, but also the musical accompaniment, Les Mills does not let you get bored;
• A variety of workouts allows you to choose what you need. Les Mills programs are suitable for both professional athletes and people without physical training;

How did cycling come about?

The 80s of the last century are the time when cycling was born. It all started when the New Zealand trainer, founder of the Les Mills fitness club, Philip Mills, came up with the idea of ​​combining cycling with choreographic movements and strength exercises.

The author of the Spinning fitness program, which has spread throughout the world, was South African cyclist and triathlete John Goldberg. In 1987, while preparing for The Race Across America, a 3,100-mile race from Los Angeles to New York, he reworked Mills' exercises to make cycling technically simpler.

The story is simple: Goldberg nearly got hurt while training one night, after which he decided to give up night training and began training indoors. But cycling for the upper body was developed only in 2006. This program in its original language is called Kranking - it was the one that came and spread everywhere in our country.

Types of cycling

Cycling workouts differ from each other in intensity and in the range of additional exercises.

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• Smooth pace. Such training is no different from riding an exercise bike.
• Driving with frequent pedaling. The session simulates a descent from a mountain at an accelerated pace, performed while sitting.
• Riding with frequent pedaling while standing, aimed at high-quality development of the muscles of the lower body.
• Changing sitting/standing position and level of torso tilt. The trainer sets certain intervals during which the group takes one position or another, while maintaining a riding pace - slow with high resistance or fast with optimal resistance.
• Simulation of climbing a mountain. In this case, the trainer may require students to either have a slow tempo while standing/sitting or a faster tempo while standing/sitting.
• Sprints. It is necessary to pedal quickly in a sitting or standing position and give the maximum for short periods of time.
• Weight training. This can be wearing a special vest or dumbbells in your hands.

Is it possible to exercise on an exercise bike every day?

A well-known rule of any program aimed at weight loss is that training should be regular. Experts do not consider it advisable to engage actively every day. This may lead to a negative result.

After an active workout, and this is what is needed for weight loss, the muscles need a certain amount of time to rest. By exercising daily, a person essentially deprives his body of the opportunity to recover. As a result, fatigue accumulates, apathy, irritability and sleep problems appear. To prevent this from happening, you need to properly plan your classes, their duration and level of load.

The benefits of cycling

Cycling is a cardio workout, which means this type of exercise trains the cardiovascular system and makes a person more resilient. There is no big difference here with running or cycling. But the big advantage of cycling is that during the exercise not only the legs are involved, but also the upper body. Don't have the desire to work out in the gym with weights, but want to have a strong body? Sign up for a cycling studio!

By following a healthy diet, you can quickly get rid of excess weight with cycling training - such an intense exercise burns 500 kcal in half an hour, but there is also additional calorie burning! However, you will have to study in the studio at least twice a week, and preferably 3-4 times.

If losing weight is secondary, and the goal of training is to strengthen the body and increase endurance, then trainers recommend exercising 2-3 times a week.

What sports qualities does functional training develop?

Bodyweight exercises improve strength:

• muscles become more developed, resilient and strong;
• different muscle groups work more harmoniously and economically, efficiency of movements is achieved;
• Stabilizing muscles are well developed and trained, as a result the musculoskeletal system is better protected from injury.

During training, speed and reaction indicators improve. The movements are performed using a high-speed, “explosive” technique. The heart, blood vessels, and respiratory system become resilient. Their safety margin and adaptive capabilities increase.

The “circular” or interval method has a positive effect on the body’s endurance and makes it easier to cope with any load. Favorable changes are also manifested in flexibility - joints and muscles become more elastic, and overall healthy mobility and mobility are achieved.

As a result of training, the athlete feels his own body perfectly, and his movements become coordinated. Balance appears, balance appears, posture improves.

Harm and contraindications

As with all other sports that put a lot of stress on the heart, cycling is not recommended for those who have problems with the cardiovascular system and joints.

Cycling involves high-intensity work and is not suitable for people with hypertension, in which the heart works under increased load, as well as with varicose veins, because during such an explosive activity the blood will be pumped through your veins at great speed.

To train in a cycling studio, you need to prepare your body: you should not sign up for such an intense training straight from the couch, otherwise your heart can be seriously damaged. Cycle at a slow volume on a stationary bike or bicycle, making your heart more resilient.

If the technique or position is incorrect, cycling can harm your knees, so listen and follow all the trainer's recommendations.

What are the features and advantages of group classes?

• Programs are created by fitness professionals taking into account everyone's physiology and goals, designing programs for both weight loss, strength building and stretching.
• In addition to trainers, sound engineers also participate in the development of the direction, who select energetic tracks specifically for the training complex. And music is known to increase motivation and productivity.
• A variety of directions allows you to choose the right load for everyone.
• Les Mills update programs for each area, so that the body does not get used to the load and interest in training does not disappear.

What muscles work during cycling?

In cycling, we mainly pedal, but thanks to the inserts of various types of exercises, we work all muscle groups. Of course, the quadriceps, muscles of the buttocks, thighs and calf muscles are more involved than others, but if the trainer includes a block of push-ups from the steering wheel in the training, then that’s the load on the arm muscles. One-arm push-ups will load the lateral abdominal muscles, and push-ups with the elbows moving to the side will load the back muscles.

In cycling, participants alternately take two positions: sitting and standing. When a person stands up from the saddle, more muscles are used. For better results, some exercises are performed using dumbbells.

Main rules of classes

At first glance, it seems obvious that to lose weight and form a beautiful and slender figure, you just need to pedal.
However, the maximum benefit from exercise will be achieved with a competent and serious approach, and not with unsystematic intense loads. The effectiveness of classes depends on the following parameters:

• compliance with technique, body position;
• optimal load limits;
• monitoring indicators;
• equipment;
• compliance with basic fitness rules.

Each of the parameters needs to be considered in more detail.

Technique

A prerequisite for effective training is adherence to technique. Beginners most often make several mistakes when exercising on an exercise bike, including incorrect position of the back, namely its deflection in the lower back

It is important that the back is relaxed, in its natural position, perhaps with a slight rounding of the shoulders

It is also necessary to ensure that the main weight is not transferred to the hands. They should be relaxed. The position of the feet is parallel to the floor. And to evenly distribute the load on the muscles, the direction of the knees should be slightly inward or forward. The seat height must be adjusted! The head position is similar to the position when riding a regular bicycle - straight and forward.

Loads

During training, you need to rely on your feelings, monitor your pulse

It is important to remember that these workouts will be most beneficial for the body provided that your capabilities match the range of loads. To reduce weight, it is recommended to exercise at medium intensity, when you do not need to make any special effort to rotate the pedals.

As the load increases, the training time should be reduced. In order for the fat burning process to start, the minimum training duration should be half an hour.

As for the pulse, its frequency is an important indicator. First of all, the upper limit of the heart rate is calculated, then its optimal zone is determined, which allows you to train most effectively with the help of this device for weight loss and the formation of a slim figure. The heart rate during warm-up is 60% of the upper limit, during training – 65-75%.

Indicators: observation, control, evaluation

It is recommended to keep an activity log, which will contain detailed information about indicators: distance traveled, heart rate and others. Thanks to this data, you can achieve the greatest productivity from your training. You need to monitor not only calories burned and weight, but also your feelings. Thus, the results of the classes will be clearly presented in the journal for their subsequent evaluation.

Cloth

There are several simple requirements for clothing for classes: it should not hinder movement and make it easier to fit. Cycling shorts and a tank top are the perfect solution. You can use special gloves to ensure better contact with the steering wheel. As for shoes, a model with a rigid sole is preferable, as it provides better grip with the pedals. These can be sneakers, sneakers, but it is not recommended to exercise in Czech shoes or slippers.

Rules

Despite the fact that almost everyone knows about these rules, many ignore them:

• uniform breathing through the nose;
• mandatory warm-up: exercises to warm up muscles, ligaments, joints;
• at the end of the training, “cool down” - exercises for the gradual transition of the heart to a normal frequency of contractions;
• You cannot exercise if you are weak, have any ailment, or feel unwell.

The duration and load should be optimal for the physical capabilities and goals of the person training. To lose weight, the minimum workout duration should be 40 minutes. You can use music to lift your mood during class.

The difference between cycling and training on an exercise bike

It must be said right away that the apparatus found in cycling studios is not like a traditional exercise bike. It is also called a spin bike from the name of the simulator developed by John Goldberg - a spinning rod.

The first thing that catches your eye is the absence of a large monitor on the spin bike, where the user sees various data about his workout: speed, mileage, the state of his body.

The athlete’s position on a spin bike is different from the position on an exercise bike. If an exercise bike traditionally has a handlebar higher than the seat, which is why a person sits almost like on a chair, then in cycling the seating position is very close to how people sit on sports bikes: the handlebars and saddle of a spin bike are almost at the same level.

You've probably seen the sweeping movements that people doing cycling make. How are they not afraid of capsizing on their bike? The thing is that the cycle, unlike an exercise bike, is attached to the floor, so doing exercises is absolutely safe, but it’s better not to try this on an exercise bike.

Read on the topic: Cadence when riding a bicycle: what it should be and how to train it

Is it possible to replace cycling with cycling?

In the off-season, some triathletes and cyclists do this if they do not have a bicycle machine, because, as we wrote above, the fit on a spin bike is very similar to the fit on a road bike.

Cycling will also pump up the respiratory and cardiovascular systems, strengthen joints, and keep the main working muscles necessary for cycling in good shape. A workout in a cycling studio will allow you to work out the muscles of your upper body. Thus, the athlete will not lose his athletic form.

Equipment and clothing for training

Most of the exercises are performed with your own weight and improvised means, sometimes light dumbbells, barbells, and weights are added. You can exercise anywhere - in the gym, on the sports ground, in the yard, at home. If desired, you can diversify the exercises by adding special fitness equipment: expanders, cables, elastic loops. Ropes, fitballs, and jump rope can be used. The classic gymnastic horizontal bar, rings, and parallel bars are great for practicing. You can add cardio exercises (treadmill, exercise bike, rowing machine) to your circuit training.

Clothing should be comfortable and not restrict movement. This can be standard fitness equipment or special kits, for example, for CrossFit. Regular sportswear for functional fitness training - tights or shorts, a T-shirt, a sports top, comfortable sneakers made of elastic material with a stable sole.

Equipment

For cycling, you can wear either a regular T-shirt and shorts, or cyclists’ equipment: a jersey and shorts with a cycling diaper. Do not wear wide trousers - they may get caught on the pedals.

Regular hard-soled sneakers or cycling shoes - the choice of shoes will depend on the level of the studio where you work out. Some clubs use trainers with contact pedals, while others use standard ones.

Water and a towel in cycling are as important as having shoes on your feet. With such a workout, you will sweat seven times, and without replenishing lost fluid, you simply will not be able to complete the workout and will harm your body.

Conclusions – why is it worth doing functional fitness?

Functional training promotes versatile sports progress - with each training session you gain strength, endurance, speed, and flexibility. Training is available to everyone, the system has a minimum of contraindications. It is easy to organize the training process at home. Classes do not take much time. Interval circuit training with minimal rest between sets allows you to work all muscle groups in 30-40 minutes.

Functional training can improve athletic fitness, reduce fat mass, and strengthen the heart and lungs. The result is visible after 1-2 months of regular training.

Cycling exercises

The classic duration of a lesson in a studio is 45 minutes, but in a group of beginners it can be reduced to half an hour, just as in a group of experienced cyclists a “marathon” of 90 minutes can be arranged. It takes 10 minutes to warm up, 30 minutes for the main session, 5 minutes for cool down and stretching.

Exercises:

• Movements from dance choreography
• One and two arm push ups
• Pelvic abduction
• Alternating standing/sitting positions

Other movements can be seen in the video:

Training programs for weight loss

To lose weight at home and strengthen the body, it is not necessary to use various techniques - a complex effect on the body through one exercise machine will be enough. To lose weight, you need to properly exercise and prepare for training:

1. To get started, choose the optimal time for you to study when productivity is at its peak. For example, study in the morning if you are a morning person, or in the evening if you are a night owl.
2. Please note that the training system on an exercise bike involves exercising at least an hour and a half after eating and waking up.
3. Be sure to start your workout with a warm-up to avoid sprains and injuries.

Program from beginner to athlete

This program will help beginner athletes, as well as those who are interested in improving endurance and increasing body strength. With the exercise bike weight loss program, you don't have to create your own workout plan - just stick to it.

This program puts the main emphasis on the legs, while simultaneously strengthening the body and preparing it for more intense training.

Fat Burning Program for Men and Women

If your goal is specifically to lose weight, and you want to lose weight as quickly as possible, you should take a closer look at this exercise bike program. It is designed for both men and women. You can achieve results by working out in the gym and at home.

Training programs for women on an exercise bike are practically no different from men's. However, if you feel unwell or weak, significantly reduce the load or stop training until you regain strength. All parameters indicated in the table are average indicators; each athlete should adjust them to suit his body.

Interval program

There is something called the Little-Gibal method, which is also known as the cycling interval training method. This program helps both in losing weight and in comprehensively strengthening the body. However, it is not recommended for beginners.

Cycles 2 and 3 must be repeated 8-12 times. By performing this training program 3 times a week, you can significantly reduce the percentage of body fat in a short period of time.

Program minus 10 kilograms

There is a set of exercises on an exercise bike that allows you to lose up to 10 kilograms of weight. It involves maximum intensity of loads, so it is recommended to practice this technique no more than 3 times a week.

The complex effect of losing weight is achieved not only through a training program on a simulator, but also through dieting, healthy eating and sleep, and sufficient consumption of clean water. By following these recommendations, you can bring your body into the desired shape, strengthening it.

Beginner mistakes

• Chasing results. During training, do not chase after those who are more experienced than you. Increase the load gradually.
• Eat a large meal before classes. If food does not interfere with calm skating, then during a high-intensity training it will give you unpleasant sensations. Finish eating one and a half to two hours before the start of class.
• Cycling at home. You shouldn’t blame YouTube if you’ve never been cycling. Take several classes in a group under the supervision of a trainer who will help you set up the exercise machine correctly and teach you how to perform exercises without harm to your body.
• Ignoring stretching. Stretching is of great importance because it will help the muscles recover faster and avoid delayed onset pain syndrome, when one or another part of the body hurts on the second day after a hard workout.

Read next: 10 popular apps for cycling training