How to Make Cycling Classes Work for You!

I have to admit that I am not a big fan of sitting in one place peddling for 45 to 60 minutes. However, I would do it if the right instructor is there!

If you’ve haven’t take a cycling class, then basically this is what the class consist of: a stationary bike, a body on the bike, and peddling. That’s pretty much it. Nothing complicated about it. If it’s a Les Mills RPM cycling class, then there are several different tracks with different intensity levels such as speed, mountain climbing, interval, etc. If it’s a freestyle cycling class when the instructor choreographs his or her own moves, then there’s no telling what there is in store for you!

But regardless of what kind of cycling class it is, there are two things that all these classes have in common: a bike and a dial tensioner. The dial on the bike can be adjusted to different levels of intensity. You’ll first set it to a working load intensity where you have just enough resistance to keep you from bouncing up and down on your bike. You don’t go below this level because for one, you’ll bounce all over the place, and two, you won’t get any type of a work-out.

A good cycling class would utilize this dial throughout the class. The instructor would tell you to increase the tension on the dial or to reduce tension. If you have an instructor that never refers to the dial, then don’t expect a work-out!

Cycling mainly works your legs. Okay, it’s pretty much a leg work-out. Yes, your arms and abs are somewhat engaged, but your legs are doing the work. You could have nicely defined hamstrings, calves, and thighs if you’re doing the class right — that is, if you’re working on that dial. If you go through the entire class without going above your working load level, don’t expect a work-out.

If you want great-looking and stronger legs, then you need to work those legs. When the instructor tells you to increase tension, then do it. Yes, it will be very uncomfortable. Exercise isn’t suppose to be easy — or at least not the exercise that would give you results.

After the work-out, your legs should feel like jelly! You should have a pool of sweat below you! Your clothes should be drenched! If you do it right, you could build awesome legs and have an amazingly strong heart after doing this class at least two times a week.

Remember, the key is that dial. Use it if you want results! When you’re really biking in the woods and through the mountains, you’ll thank yourself for going to these classes!

Aiyo A. Jones, M.S.
NCSF-Certified Fitness Trainer
http://www.21dayhealthchallenge.com


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