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
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
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
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
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
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