Physical benefits of indoor cycling
The American College of Sports Medicine recommends 3 to 5 days of cardio per week, for 30 to 60 minutes each time; this frequency and length of aerobic exercise has been shown to provide maximal benefits to the body including:
Weight loss
Increased energy levels
Stronger heart and lungs
Decreased risk for heart disease
Increased bone density
Better sleep
Improved cholesterol and triglyceride levels
Getting the most from your indoor cycling workouts
To reap the most benefits of indoor cycling possible, you need to be sure that you are exercising in the right “zone.” This is determined by measuring how hard your body is working at any given point during your workout, and can be done by two methods:
Heart Rate. To find the correct zone using your heart rate, take the number 220 and subtract your age; multiply this number by 70% -- this number is your targeted zone to gain the maximum benefit from your workout. To see where your heart rate is during a workout, simply find your pulse and count for six seconds, and then add a zero. (Or, to take the math out of it, purchase a heart rate monitor that will tell you your heart rate at a glance.)
The Talk Test. This is the simplest way to determine how hard you are working. During your workout, say a full sentence. If you can’t finish your sentence, you are probably exercising too hard; on the contrary, if the full sentence is very easy to say and you are not winded at all, you should pick up the pace for more calorie burn and benefits!
Mental & emotional benefits of indoor cycling
The benefits of indoor cycling are not limited to physical aspects; cycling bike workouts can do wonders for your mind, as well:
Relief from stress and anxiety
Eases symptoms of depression
Increased confidence about appearance
Improved ability to visualize and focus on a goal
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