Indoor cycling, also known as spinning, is a low-impact, aerobic exercise that increases your heart rate and is a great way to burn body fat. This form of exercise can be transformative regardless of your body type.
Because indoor cycling takes place on a stationary bike indoors, people wonder whether it significantly affects overall body transformation. A common misconception about indoor cycling is that it is only impactful for the lower body and legs. This type of high-intensity workout, however, actually transforms your body’s overall muscle mass from top to bottom. Specifically, indoor cycling targets your core, glutes, and back, as well as your upper body, quadriceps, hamstrings, and legs.
Here is how it works:
Promotes Core Stabilization.
While cycling, you use your core to stabilize your body, which helps you stay balanced, especially when performing standing intervals on the exercise bike. In addition, while you cycle, if you keep a good posture and avoid leaning on the handlebars, you will engage the muscles in your core, which will tone and strengthen your entire abdominal wall.
Furthermore, by swaying from side to side as you cycle, the upper body rhythm you generate will also strengthen the muscles along the sides of your abdomen ( the obliques). Eventually, you’ll notice that your core has become much more substantial.
Supports Back Stabilization.
You strengthen and tone your back muscles when keeping your spine strong and stable while riding. When you cycle, the muscles in your lower back support your upper body and stabilize your torso as you ride. Back stabilization is most effective when you keep your spine straight to engage your back muscles optimally as you pedal.
Upper body Strengthening.
You develop muscle strength in your upper body while you support yourself on the bike with your arms and torso. In addition, resistance bands or dumbbells are used for upper-body exercises in some indoor spin classes to promote extra calorie burn.
Strengthens Hips and Glutes.
You will feel your glutes working with each pump, especially when you stand up, perform an incline activity, or increase the resistance levels. Contrary to what many people think, the hips and core generate much indoor cycling power. Off-the-bike workouts that include exercises to strengthen your hips and glutes can help boost your pace and comfort when you’re on the bike. In addition, participating in indoor cycling regularly can help you strengthen the muscles in your hips and glutes for other types of training and physical activity.
Strengthens Lower legs (Calves).
You’ll work your calf muscles every time you cycle, which protects your ankles and feet while cycling and during everyday activities. The calves get a workout on the down-stroke as well as the up-stroke. Developing fluid pedal strokes will lead you to solid, lean legs from hips to ankles.
As you pedal and climb hills, your quadriceps will be your main muscles, leading to solid and toned thighs. During pedaling, the quadriceps muscles in the front of the thighs work hard, particularly on the downstroke. When your legs are pulled up during the up-stroke, the muscles in the back of your thighs (the hamstrings) are pumped.
Promotes Stronger Hamstrings.
With each cycle, your hamstrings are strengthened and loosened, which makes cycling more accessible and stabilizes your joints, resulting in more well-rounded leg muscles.
Develops Upper Arms.
Your arms will support your upper body as you shift from seated to standing and maintain the proper hand position. In addition, by moving parts in and out of the saddle, you strengthen your biceps and triceps without lifting heavy weights.
Indoor cycling is a low-impact exercise that burns calories, supports weight loss goals, and improves your overall body composition by providing a challenging workout. When you cycle regularly and combine your efforts with a healthy diet, you will likely experience many benefits, including lower chances of heart disease, increased energy, toning muscles, developing muscle strength, and a better overall fitness level. Indoor cycling can improve cardiovascular health and fitness when combined with strength training. Moreover, high-intensity interval training, which is common in most cycling classes, has been shown to burn calories, target specific muscle groups, and build stamina for reaching fitness goals. Whether you are a member of a local gym or can exercise at home, indoor cycling should be incorporated into your healthy lifestyle.
For more fitness and workout tips, follow me on Instagram @TheFiitLawyer or text “Fitness Tips” to 671-941-9557 for my FREE guide to 15-minute exercise sets you can do at home.