Features of cycling aerobics classes, what are the contraindications?

Cycle fitness is a set of aerobic training carried out in the gym using special exercise bikes. Having appeared relatively recently, this area is rapidly gaining wider popularity due to the high efficiency, dynamism of classes and their accessibility.

Cycle aerobics allows you not only to quickly lose excess weight and maintain ideal physical shape, but also to significantly strengthen various muscle groups, vital systems and organs of the human body.

Cycling: what is it in fitness?

So, cycling. What is this in fitness? This is a group program for those who want to burn calories and get a leaner body. What is this in the life of an athlete? This is several tens of minutes of intense work accompanied by rhythmic music and instructions from a trainer.

Cycling - working on an exercise bike under the guidance of a trainer

The training takes place in a room equipped with special exercise bikes. Unlike regular exercise bikes, they have a movable handlebar with several options for holding it in your hands. Before sitting on the exercise machine, the athlete puts on special sensors, and the display of the device shows his heart rate, the speed at which he is moving, and the time spent “on the road.”

Based on the pulse, you can determine the optimal tempo of the load, depending on the needs of the athlete. By increasing or decreasing the resistance, you can increase or decrease the load. Thus, despite the fact that the training is group in nature, it is individual and allows you to solve specific problems for a particular person.

By increasing or decreasing the load, you can solve specific problems for a particular person.

Cycle training (what is it):

What is cycling? Why should everyone try this fitness routine?:

Energy costs

Cycling classes last from 45 minutes to one hour and all this time there is not a single stop, only movement, so it is not difficult to guess how many calories this workout burns. After the warm-up, the main part begins, which is aimed at achieving your goals. In numerical terms, in one session a person covers a distance of 15-20 km at an intense pace under constantly changing conditions. The speed varies from 5 to 20 km/h. Cycle training for weight loss is twice as effective as a workout of the same duration using a treadmill. In three quarters of an hour you can burn up to 700 kilocalories, and on the track only 300.

For those for whom losing weight is not so important, you can do just twenty minutes, this will be enough to have a toned body and strong muscles. After 20 minutes of exercise, intense calorie burning begins, which is why longer sessions are practiced for weight loss. It is recommended to visit the gym at least three times a week, and preferably five; with this regimen, quick results are guaranteed.

Benefits of cycling training:

• Opportunity to develop endurance.
• A good workout for the heart and blood vessels.
• Lung development.
• Effective body modeling.
• Improved skin condition.
• Strength training.
• A great time in the company of like-minded people and a 100% good mood.
• Uniform load on all muscle groups - back, buttocks, legs, abs, arms, chest, neck.
• Normalization of metabolic processes.
• Normalization of sleep.
• Improved brain activity due to intense oxygen saturation of tissues and organs.

The benefits of cycling training

It brings particular benefits to the respiratory and cardiovascular systems, as well as to the veins of the lower extremities with the initial signs of varicose veins. Girls appreciate it for the opportunity to work out the buttocks and thighs, and boys for the opportunity to strengthen their shoulders and torso. This sport is definitely worth making up your own mind about!

Many girls and boys have chosen cycling as their main fitness area; Their reviews indicate that this type of fitness helps:

• tighten the body, make it more prominent and slender;
• quickly lose extra pounds;
• maintain good shape;
• increase endurance;
• recharge your batteries;
• relieve stress.

Cycling training for health and good mood

Cycling will perfectly strengthen the cardiovascular system and help tighten problem areas, help relieve stress and recharge your batteries!

Cycling is perfect for those who love cycling but cannot ride a bike either due to weather conditions and cold, dangerous roads, fear of dogs or mud. Many men and women engage in cycling only in cold or slushy seasons, and in the summer they switch to a regular bicycle.

Riding a bike is fun and safe

Cycling is perfect for those who love cycling, but cannot ride a bike for some reason. Fitness cycling will provide you with warmth, music, good company and at the same time a decent workout.

Cycling can be an amazing way to relieve stress and excess tension. During intense exercise, you can imagine all the negativity that has accumulated in you and throw it out of yourself by kicking as hard as you can. Great exercise, try it.

Cycling will help relieve stress

CONTRAINDICATIONS TO CYCLING

Cycling is primarily aimed at training the cardiovascular system, so this type of exercise is contraindicated for those who:

• severe cardiovascular failure: tachycardia, angina pectoris, cardiac asthma;
• swelling and thrombophlebitis;
• oncological diseases;
• serious injuries and problems with joints: ankle, knees, lower back;
• obesity;
• diabetes.

If you are concerned that exercise may be harmful to your health, we recommend consulting with your doctor.

CYCLING CLASSES AT THE BASE CLUB

Our club has three types of cycle training with different levels of intensity. The most high-intensity interval training is Sprint

. As the name suggests, this class takes place at high speeds and is only suitable for those who are ready for powerful cardio loads.

Second most intense RPM

built like a bike race. Each cycling participant can independently regulate the intensity of the workout and gradually increase it by controlling the level of resistance and sprint speed. By adjusting the rises, you can simulate an uneven mountain surface, alternating ascents and descents, and thus increase the load.

And the third most intense program takes place in the only studio in Russia CYCLE THE TRIP

using Immersive fitness technology. You will be immersed in a virtual bike ride created by a movie screen, audio system and, of course, a trainer. A truly breathtaking bike ride can take you up a steep glacier or into the streets of some of the world's most beautiful cities. Unreal special effects will give you real emotions and an effective workout - up to 1000 calories are burned almost imperceptibly in 40 minutes.

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Clothes and shoes for cycling

Clothing for cycling can be anything, the main thing is that it does not restrict movement. The best option is a T-shirt or tank top, shorts or tight-fitting breeches or leggings. Sportswear made from synthetic materials is best suited, as it wicks away moisture well, fits the body well (will not get in the way), dries quickly, does not wrinkle and does not lose its appearance for a long time. Avid cyclists also know about special leggings or shorts that can prevent the effects of rubbing against the saddle of a bicycle or exercise bike. Many people also like to use special gloves during training.

The choice of shoes is also of great importance. Preference should be given to lightweight sneakers with flexible soles and soft uppers. The foot will move freely in them, which will avoid muscle strain.

If you decide to attend a cycling class and then some other fitness program, have a change of clothes, you will most likely need them (you can sweat a lot during class).

Benefits of cycling

It is a myth that cycling only trains the lower body. Yes, when you pedal, the muscles in your buttocks, thighs, quadriceps and calves work more intensely. But do not forget that during cycling the speed and load constantly change, and riders need not only to have time to turn the pedals, but also to simultaneously perform many other elements: push-ups from the handlebars, twisting and deflecting the body, and much more. Plus, each lesson includes a 6-8 minute block of work with dumbbells. Here we focus on the upper torso. Thus, in 45 minutes you pump your entire body!

Here are a few exercises that I especially like to do on the bike.

Pelvic abduction

With straight arms (that is, we do not bend them at the elbows), we hold on to the upper part of the steering wheel, trying to move the pelvis back as much as possible. You can do it, for example, in two counts: move your pelvis back, then return to the starting position.

Push ups

There are many variations! Standing and sitting, slowly and on each count, with one hand to pump up the lateral abdominal muscles, or moving the elbows to the side to pay more attention to the back muscles.

Jumping

This is when at high speed you rise up for several counts and then fall back into the saddle. I really like to alternate: we rise and sit several times for four counts, then for two, and then we stay at the top and accelerate as if we are going to take off!

The three components of every workout for me are fitness, emotions and music. So cycling can be called meditation with loads to your favorite tracks.

Some may have doubts - maybe a regular bicycle is better? To go for a walk, of course, you won’t get far on an exercise bike. But to reboot and recharge with energy - I wouldn’t say. Although I, of course, really love regular bicycles, these are still completely different categories. Cycling and cycling complement each other perfectly, just like cycling and running.

Photo by the author

Cycling and its varieties

The word itself is of English origin and is translated as cycling. This name was given to his fitness development by the American J. Goldberg, who loved to ride a bicycle. In the 90s of the last century, he created a cycle bike (an exercise bike) and a training program that turned out to be in demand all over the world.

In advanced fitness centers, in front of the practitioners’ eyes there are screens on which various videos are shown, creating a real atmosphere of forests, mountains, slopes and various natural landscapes.

The lesson itself is held indoors, where there are many exercise bikes, under the supervision of an experienced trainer who:

• will adjust the optimal level of the saddle on the simulator;
• will explain the placement of the foot;
• will tell you about many nuances of proper driving.

By and large, cycling is chosen by people who have a clear goal, for example, to lose weight, improve their muscles, or become more resilient. Cycle aerobics allows you to achieve all this, both in a fitness club and on your own.

All training participants sit on their exercise bikes, and the instructor takes a seat opposite the group so that everyone can see and hear him. A rhythmic and energetic melody is turned on, which makes it very difficult to sit in one place, and the race begins, with a total duration of about 40-60 minutes.

The exercise itself is an interval training session, which is accompanied by a constant change of calmer riding and faster pedaling. You have to monitor your own heart rate all the time so as not to overdo it and at the same time get the proper load.

Cycling classes are designed for any level of physical fitness, so you can choose exercises for:

1. beginners;
2. advanced;
3. professionals.

The lesson begins with a short warm-up, which smoothly flows into the main part, and ends with a cool-down. Fitness instructors advise after training to do stretching, that is, stretch your muscles, which may become clogged during such an intense lesson.

Cycle fitness is not for the lazy, you definitely won’t come out dry after a workout, so if you want something slower, do:

• yoga;
• Pilates;
• qigong;
• bodyflex.

After these disciplines, “you won’t put your tongue on your shoulder,” they will be able to prepare your body if you haven’t done physical exercise for a very long time, and physical education at school was a long time ago.

There is also aquacycling, where you have to pedal right in the pool, and making movements in the water is much more difficult, but also several times more effective. The results from such training appear much faster, because the water creates the necessary resistance.

Due to its effectiveness, cycling aerobics is quickly gaining popularity. Cycle is suitable for people who want to lose extra pounds, tighten muscles, correct their figure, improve their health, train their respiratory system, develop endurance, and for women to get rid of the hated cellulite.

Harm of training

Of course, like any other sport, cycling training can have a certain percentage of negative impacts. This may include:

• spinning aerobics is considered an extreme sport, so it is contraindicated for people who have recently started doing fitness to avoid injury;
• problems with the knee joints may occur; if severe pain occurs in this area, exercise should be stopped;
• A hard bicycle seat can cause pain in your buttocks;
• Cycling puts a tremendous strain on the heart, so you should consult a doctor before training.

Cycle aerobics helps you lose weight, but if you're not careful, you can injure your knees and heart

Rules for cycling aerobics

In order for your training on an exercise bike to be as effective as possible, you must adhere to the following rules:

• Warm up. This includes various gymnastic elements, stretching, and light jogging. This stage is extremely important, as it allows you to prepare the body muscles for stress.
• Main stage. It consists of simulating cycling on mountainous and rough roads. Cycle trainers are designed in such a way that they allow you to change the angle of inclination during exercise, thereby creating the effect of being on a real high-speed track. Also, this aerobics can be performed in a sitting or standing position. This technique helps to target a large number of different muscles, thereby improving the final result.
• Control. It is recommended to perform spinning exclusively under the guidance and supervision of an experienced trainer, since he will be the one who will be able to create an individual schedule and program for you. The fitness instructor also monitors the process of performing all exercises correctly. This is important in order to avoid injury and other health problems.
• Duration. The total duration of cycling training is 30-40 minutes. It is during this time that you can change the load level up to 10 times (from the slowest to the fastest), which greatly contributes to burning fat and strengthening muscles.
• The final stage. It begins towards the end of the workout and is expressed by a decrease in the tempo of the load. Under no circumstances should you stop a lesson in the middle; this is done slowly and gradually so that the respiratory system and pulse return to normal.

cycling training begins with a warm-up, has a medium-intensive fat-burning part and ends at a slow pace

Contraindications

If you have the following contraindications, you will have to switch to other types of training:

• Increased body temperature.
• Exacerbation of infectious diseases, etc.
• Hypertension.
• Vision problems.
• Diabetes.
• Haemorrhoids.
• Injured back and joints.
• Epilepsy.
• Pregnancy.
• Disturbances in the functioning of the vestibular apparatus.
• Phlebeurysm.
• Recent surgeries.

Before starting training, we consult not only with the trainer, but also with the doctor. An individual approach to each athlete is important.