Group Cycling

What is Group Cycling?

Group Cycling is a term for indoor, group-stationary cycling usually led by a certified instructor. It is a non-impact workout that can be enjoyed by participants of all ages and fitness levels. Utilizing a specially designed stationary bike, Group Cycling classes target both the body and mind in a unique exercise program.

Group Cycling is an exercise program that utilizes a specially designed stationary bicycle and a series of cycling movements that provide the participant with both a physical and mental workout. The Group Cycling bike is designed to mimic an outdoor bicycle ride. The bike has fixed gear-racing handlebars, pedals equipped with clips or cages and an adjustable bike seat. The intensity of your workout can be adjusted by manipulating the resistance knob, which is located on each Group Cycling bicycle.

A typical Group Cycling program lasts about 40-60 minutes and is led by a Group Cycling-certified instructor. During the workout, the instructor uses a variety of visual and auditory techniques to motivate the class. Participants are often led through a simulated bike ride, where they may encounter steep hills and rolling pastures. The participants are able to make adjustments on their cycles, which correspond to the difficulty of the perceived ride.

Like other well-planned aerobic workouts, Group Cycling classes should begin with a warm-up routine and end with a cool-down segment that includes stretching exercises.

Who can participate?

People of varying ages and fitness levels can enjoy Group Cycling. It is considered a non-impact sport, meaning it will not place undo stress on the body's joints. Group Cycling is non-competitive, so people of various fitness levels can enjoy this workout together.

How many calories does it burn?

Research has shown that an average 40-60 minute Group Cycling workout will burn about 500-800 calories. The amount of calories burned by each individual will vary, depending on the intensity and duration of the workout.

Advantages

Group Cycling can enhance cardiovascular fitness and improve muscle tone and exercise endurance. Group Cycling works various muscle groups, including the quadriceps, hamstrings, calves, hips and abdominal muscles. The Group Cycling participant determines the intensity of the workout, which fosters a non-competitive class atmosphere. For those who want to enjoy cycling year round, Group Cycling classes are not affected by outside weather conditions. Group Cycling is a great way for the outdoor cycling enthusiast to stay in shape year round.

Group Cycling does not require that the participant learn any complicated dance steps, such as some other aerobic workouts do. This eliminates the "intimidation factor" that is associated with certain aerobic workouts.

Guidelines for safe Group Cycling

The Group Cycling program is not difficult to learn. The following guidelines are recommended for all participants:

1. Consult with your physician before beginning any new exercise program. Pre-existing health conditions, past injuries, certain medications and other factors can all influence your ability to safely participate in a new exercise program.

2. Before beginning a Group Cycling, become familiar with the bicycle. Learn how to stop the pedals from moving in the event of an emergency.

3. Be sure that the bike is properly fitted and you feel comfortable before you attempt to ride it during a class.

Seat height: Your knees should be slightly bent when positioned at the bottom of the stroke pedal.

Handlebar height: Start with the handlebars at a higher level and adjust them downward as you begin to feel more comfortable riding the bike. Your elbows should be slightly bent, with your arms in a comfortable distance from the handlebars.

4. Begin your ride at a comfortable pace and gradually increase it as you become more used to the bike.

5. If you should begin to feel dizzy or faint, slowly stop pedaling, and inform the instructor immediately.

Equipment and gear

Cotton shirts and socks are recommended for most aerobic workouts because this type of fiber is good at absorbing moisture. Stiffer-soled shoes are recommended for spinning.

For soreness after riding, use a padded cycling short or gel seat. Both of these items can be found in sporting goods departments and specialty stores.

A 16-ounce, sport-cap water bottle must be used during the workout.

If you tend to perspire heavily during a workout, it is a good idea to bring a towel along for the ride.

Enjoy your Class! Questions may be directed to Kim Medica, Group Exercise Director.