the Cycle – effective group training for weight loss and endurance development

Indoor Cycling is a group workout on stationary bikes that mimic the race of varying intensity. The program has become popular in fitness clubs because of its incredible efficiency. If you want to get in great shape in a short time, the aerobic spin class is what you need.

Cycling is a very intensive group program. This workout is not for everyone! If you are contraindicated in severe cardio exercise, you should choose another way to lose weight. However, if you are ready physically, be sure to try the cycle. This kind of aerobics guaranteed to help you achieve a beautiful slender body.

Read also about other group training:

• Crossfit: benefits and harms + circuit training
• Pilates: training + exercises from Pilates
• Functional training: features and exercises

Cycle: exercise for weight loss and improve the shape

Cycle is a class on specially designed lightweight trainer. He doesn’t look like a traditional exercise bike, which we used to see in the gym. Cycle-aerobics is also called spinning or Cycling, and his appearance this fitness program owes the American rider Jonah Goldberg. The popularity of the cycle is difficult to overestimate: in fitness clubs, these exercises are very popular for both women and men. And no wonder, the effectiveness of the program proven to millions of her fans.

Cycle-aerobics can be safely attributed to one of the most energetic group of the now existing. Under the fiery music and active cheer coach you are racing on simulated rough terrain, then decreasing, then increasing the tempo.

To change the load on the simulator, you can use:

• the speed of rotation of pedals
• resistance level
• your position of the body.

Thus, exercise is divided into intervals, during which your heart rate will be like to fly up to the maximum values, and falling down. Cycle — this high intensity interval training (HIIT), which is the best way to get rid of excess weight.

Training is held in two positions: sitting and standing. They alternately alternate. In a standing position is enabled boa much greater quantity of muscles. On the simulator you simulate a trip on a racing bike, so your back will be tilted to the simulator. During the class you will feel the tension not only in the feet but throughout the body (abdominals, shoulders, arms). But don’t worry, your hips will not become overinflated because of the stress, but the fat and cellulite you are guaranteed to get rid of.

How often to do a cycle?

How often is recommended to do a cycle? Since this is a group exercise, then, of course, you have to focus on the schedule in the gym. But ideal to do 3-4 times a week, especially if your goal is to lose weight. In this case, after a month you will notice a quality changes in your body. If your primary goal is to strengthen the muscles, then 2-3 sessions per week will suffice. Remember that cycle — aerobic workout plan your workload based on these considerations.

If your fitness club offers several levels of programmes (from beginner to advanced), start with more simple. With the development of endurance you will be able to go to the next level. But even if the groups are not divided according to physical training, do not worry. You can adjust the load, reducing and increasing the resistance or speed.

All group training: a detailed review

The pros and cons of cycle-aerobics

Pros:

1. Cycle is one of the most intense aerobic programs, just one workout you burn 500-600 calories.
2. You can manually adjust the load, increasing resistance and speed away.
3. Spinning is interval training, and it is the most effective way to burn excess fat.
4. You train the cardiovascular system and develop your stamina.
5. Cycle will not give you the opportunity to Skive and shirk loads. Get ready to give the full program.
6. This type of fitness is suitable for both men and women.
7. Spinning fit and those who is engaged in power training. This spin class will improve blood circulation, and therefore blood and oxygen will be faster to go to the muscles and accelerate their growth.
8. Cycle-aerobics is more effective for burning calories than the classic classes on the treadmill, ellipse or stationary bike.

Cons:

1. Cycle refer to extreme types of group training, so new to the fitness to deal with them is not recommended.
2. The program puts a lot of stress on knee joints, therefore, can cause pain in them during long sessions.
3. After the first two or three exercises on a static Bicycle can very sore buttocks from the unusually hard seat.
4. Before class spinning reel is best to consult a doctor, especially if you have heart problems or varicose veins.

See also:

• Cardio workout at home: exercise + lesson plan
• How to remove side: 20 + 20 exercises

For weight loss, Cardio workout