Make indoor cycling part of your exercise routine

W

hen I was a kid, my parents owned an exercise bike. It sat in our basement — black and chrome and perfectly serviceable. I tried it a few times, pedaling frantically to nowhere.

It was boring work.

When I started exercising regularly, I didn’t consider adding indoor cycling to my routine, even though we owned an exercise bike. It belonged to my husband. I rarely thought about that exercise bike in my parents’ basement, but it must’ve made an impression on me. When I looked at his bike, I felt the same thing all over again — boredom. If there’s one thing that can squelch the inclination to exercise, it’s boredom, so I kept my distance. A while later, he got rid of the bike because he disliked it. I felt smug validation.

He told me it was the bike itself he disliked, not the activity. Being completely impartial because I had no plans to ever use it, I helped him choose a new one, never considering my preferences because it was irrelevant.

Then the bike came, and it actually looked inviting. It was sleek and easily adjustable. The design made me want to get on and take a ride. I felt a pull. Maybe it was time to reassess that automatic aversion I felt toward exercise bikes, I thought. I ordered a pair of cycling shoes. Then I tried a few cycling classes using a fitness app. To my surprise, I found I really enjoyed it.

I think timing had something to do with it. The bike came at a time when my fitness routine was starting to feel a bit too set, too regular. It needed a shake-up. Experts have long advised varying your fitness routine to avoid fitness plateaus. When you keep doing the same exercise all the time, your body becomes accustomed to it, so you can lose strength and endurance. One way to avoid this is to ramp up the challenge within the activity you’re already doing. But another way is to add something new.

Cycling is doing just that for me.

It’s a couple of weeks now and I’ve added a cycling class to my weekly routine. It meant cutting another cardio workout, but the variety makes it worth it.

What Are the Benefits of Cycling?

Low Impact Exercise

Biking is gentle on the joints. It’s great for beginners or those who need a break from high-intensity workouts. The low impact protects joints and strengthens the muscles that protect the hips, knees, and ankles.

Builds Strength

While biking can’t take the place of regular strength workouts, it still builds muscular endurance. When you intensify the resistance, it builds leg strength. You use your arms and core for stability and posture.

Cardiovascular Workout

An intense biking session can get your heart pumping and your blood flowing. This also improves lung capacity, and overall is an excellent aerobic workout. Consistency will improve your stamina allowing you to ride harder and faster.

Mood Booster

Post-ride endorphin and serotonin release makes you feel happier and less stressed. It’s also good for a mental reset. You can either focus on your workout or let your mind wander, which gives it a break from daily busyness.

Good Cross-Training Option

If you have a regular fitness schedule, incorporating an activity you don’t normally do allows your muscles to rest between more intense workouts. This prevents injuries and boosts performance. It’s a good break for runners, walkers, and HIIT athletes.

Indoor vs. Outdoor Cycling

“If you enjoy the outdoors and you enjoy beautiful scenery, and that’s part of the reason why you enjoy biking, you’ll find a cycling class very different,” says Bluma, an avid cyclist who’s done charity bike-a-thons and has biked as much as 60 miles.

The input is different when you cycle outside, she says. “An hour cycling class is the equivalent of biking two hours outdoors,” she says. “When you’re on an exercise bike, you’re pedaling the entire time. When you’re biking outside, you’re going uphill, downhill, sometimes you’re coasting. You’re not working the entire time.”

Some cycling classes try to ramp up the intensity by working additional muscle groups.

“Sometimes in a cycling class, they’ll also have you do different exercises, such as bending forward, standing up, or using weights,” she says.

Indoor biking can also be a safer choice. You don’t have to worry about weather conditions, traffic hazards, or nighttime biking. If someone has balance issues, a stationary bike can give the same benefits as outdoor biking without the worry of falling.

Cycling didn’t just change my workout. It reminded me that we need to check in with ourselves to see if our fitness routines are working for us. When they aren’t, and we need to add something new, sometime it’s worth looking at something we once dismissed.

(Originally featured in Family First, Issue 982)