The Routine --See what profiles and music we'll be cycling to this week.
Contraindicated Movements--From push-ups on the handlebars to "isolations," while done with good intentions, it’s important to know what movements should not be done on in Group Indoor Cycling and why.
Bike Set Up --With the proper bike setup, you reap the full benefits of cycling movements and minimize the risk of injury.
Class Format--Safe and effective class design requires specific structuring. Here's the format we follow.
Belly Breathing--The ins and outs of sucking it in and how to breathe correctly. Diapragmatic expansion explained.
Cycling and Arthritis --Both the Arthritis Foundation and the American College of Sports Medicine recommend indoor cycling as an ideal cardiovascular exercise for those suffering with arthritis.
Cycling Shoes --Choosing the right shoes to make your ride comfortable and safe.
Form and Riding Profiles --Learn hand and torso positions and the various riding profiles used in class.
FAQ's --Want to know what to expect or how to get the most from your cycling class?
Cycling Interval Training--Burning more calories in less time—all while teaching the body to use fat as a preferred source of fuel? That's what Interval Training is all about.
Lingo
Pregnancy and Cycling --Taking cycling classes during your pregnancy is safe, as long as you follow certain precautions.
Speed and Gears --Learn safe, effective cycling speed and how we use the gears.
Female Cyclists--Whether in Spinning® class or on the road, women are reaping serious benefits from cycling.
Tour de France (Under Construction)
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Group Cycling Introduction
Indoor cycling has taken the fitness industry by storm. Not since the introduction of step aerobics has a fitness trend been received with such enthusiasm by such a variety of people. People of all ages and fitness levels are participating in cycling classes.
Why has indoor cycling become so popular? I think one reason is because it does not require complicated footwork like traditional group exercise classes. You don't have to know your right foot from your left or be concerned about which direction you are traveling or if you're going to bump into other people. You make the work out your own and can go at your own pace without affecting anyone else's individual ride. It's always OK to sit down, gear down and/or slow down without interfering with other riders. It's perfect for all levels of riders because you determine your pace, gear and riding position. I will instruct you through a specific ride and use the beat of the music as a guide, giving encouragement along the way but no "cycling police" will come after you if you decide to work at a different level.
The ride is athletic and sport specific so more enjoyable for those who prefer a less "dancy" type of workout. Group cycling is nothing like riding a"stationary bike" because you are lead through a specific riding profile, are surrounded by the energy of the riders around you and along with the music makes the time fly by. Some rides will also include visualization and guided imagery as we try to replicate a real outdoor riding experience creating an environment that enables participants to make a connection between the body and mind.
24 Hour Fitness uses the Star Trac: Spinner NXT and my Group Indoor Cycling Certification is through Precision Cycling. Together they provide a superior designed cycle with a program that is scientifically sound and produces results. Best of all, the cycle and Precision Cycling program I follow have been developed and are supported by some of the most respected instructor trainers in the world.
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The Star Trac® Precision Cycling™ program applies the latest research in athletic training, sports science and cycling biomechanics to help participants achieve measurable results. This scientific and "real-world" approach to Precision Cycling™ makes the program adaptable to the widest range of participants at any fitness level - from beginners to elite cyclists.
The Precision Cycling™ Program maintains an adherence to training principles that incorporate higher gears and powerful pedaling that burns calories. This is favorable to using rapid pedaling against little resistance resulting in lactic acid burn, localized fatigue, and unfortunately, member frustration. Special techniques such as Star Trac's "Intensity Monitoring" are applied to teach participants how to coordinate proper cadence and resistance to meet their individual intensity requirements yet allow them to keep pace with the group. These non-intimidating techniques allow members - of all ages and fitness levels - to participate in a safe, effective and biomechanically sound form of exercise and be equally enthused!
Classes Emulate Outdoor Cycling.
Once the group program begins, music (serving as a metronome) is introduced to set a pace and to create a motivational environment. The instructor leads the class over various terrains, including inclines, hills and flats. They also pedal through varied pace intervals in order to build endurance. All the while, the instructor maintains constant communication with participants to announce where they are in terms of terrain, time and pace.
How Does Precision Cycling™ Differ From Other Programs?
Precision Cycling™ replicates the authentic cycling experience by incorporating safe, manageable RPM's (revolutions per minute) and resistance levels that increase caloric expenditure and improve performance, while some untrained instructors ncourage excessive speeds that simply do not create a realistic cycling experience.The unnaturally rapid movements not only intimidate the new enthusiast who may not return to the program - or even the fitness center - but can also lead to injury. With Precision Cycling, riders experience real group camaraderie because it teaches participants to ride in a uniform cadence, yet each individual is in full control of adjusting their own resistance to meet their individualized intensity goals.
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"The bicycle is a curious vehicle. Its passenger is its engine." ~John Howard
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