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5 Things You Need to Know About Indoor Cycling

5 Things You Need to Know About Indoor Cycling

Cycling is one of the best workouts you can do, but few people are willing to get out with their bikes under cold rain or hot sun. Luckily, we have establishments where stationary spinning bikes await for us to exercise on any weather, while listening to the coach and some pumping tune.

Indoor cycling or spinning (which is in fact a trademark term) was invented in the 1990s and now it’s a worldwide phenomenon, which helps women like you and me lose pounds and build up some muscles. Indoor cycling is very effective, as it’s a low impact workout, compared to running, for example, yet it provides you with an intense cardio session. Depending on your fitness level, you decide how intense your cycling session will be, but you can be sure your lungs will be working, your heart will be pumping, and your glutes, hamstrings, quads, core, and calves are going to scream.

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Despite this indoor cycling is a very popular thing, there are many secrets you don’t know about it. For a beginner, even the lingo can get intimidating, so here are all the things you need to know about indoor cycling.

1. Pay attention when you pick your seat.

Newbies are going to run to the last row of the bikes, but this is not a great way to tackle indoor cycling. You should be reserving a bike in the first row, where you can see your instructor. This way, he can advise if you are not moving right and you can get more motivation from his pace.

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However, if you don’t manage to find a seat in the front row, check if the studio has a tiered seating, which can offer a 360 degree perspective for those sitting in the back row.

2. Learn the lingo of indoor cycling.

There are couple of differences between the indoor bikes and the outdoor bikes, the most noticeable being the lack of gears for the first ones. Instead of gears, indoor bikes have resistance knobs, which control your RPM. Then, there is the Q factor, which helps the biker make sure the rotation is correct – yes, there is such thing as a wrong rotation during cycling. And there are many more things to consider. So, first, inform yourself on what each thing means and then head to the gym.

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For example, the RPM should be seen as a road: the higher the RPM, the road is uphill, the lower, the road is downhill. As you see, make correlations with daily things in order to remember all the lingo.

3. Get used with the clip in and clip out.

When you are cycling, clipping in helps you focus more on the pull, because your feet stay in place as you cycle. When you are wearing regular shoes, to clip in, just place the ball of the foot in the cage of the pedal. If you are wearing special cycling shoes, just clip one foot at a time, by putting the toes in a downward angle on the pedal, then pushing the foot until you hear the shoe is locked in, just like you would do with your sky equipment.

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To unclip, turn your show away from the bike, forcing it out. You might not manage to do it from the first time, but don’t panic, just repeat until you manage to unclip.

4. Work more on pulling up your feet.

Most cyclists focus on pushing the pedal, but the real work is done when you are pulling up, because this is when you are building momentum and increase your RPM. Concentrate on the upstroke, for a more effective cycling session.

5. It’s all about yourself.

The best thing about cycling classes is it’s all about yourself. As soon as the lights dim and the music turns on, you are alone with your bike. Focus on yourself and allow your mind to empty, as you follow the rhythm of the music. You can even close your eyes and pedal, listening to the instructor and the music.

Featured photo credit: Global Panorama/Flickr via flickr.com

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Last Updated on February 18, 2019

8 Best Cardio Workouts for Efficient Weight Loss

8 Best Cardio Workouts for Efficient Weight Loss

When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

Here’s a list of different types of cardio workouts:

  • Steady State (Burns less fat, but isn’t as demanding on the body)
  • Interval Training (Burns more fat)
  • HIIT
  • Spinning
  • Stairs
  • Weight Training (Supersets) short rest periods
  • Weight Training (Compound Sets) short rest periods
  • Machine Circuit Training

And I’m going to talk about each of them in detail:

1. Steady State

Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

2. Interval Training

Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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3. HIIT (High Intensity Interval Training)

Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

4. Spinning

Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

5. Stairs

One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

6. Supersets

A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

Here’s one of my leg training workouts:

i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

ii. Front Squat (4×15)

iii. Wide Stance Dumbbell Goblet (4×15)

iv. Leg Extension (4×15)

v. Leg Curl (4×15)

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    Photo Credit: Shape Magazine

    vi. Front Squat


      Photo Credit: Stack

      vii. Wide Stance Dumbbell Goblet Squat

      viii. Leg Extension

      ix. Leg Curl

        Photo Credit: T Nation

        7. Compound Sets

        Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

          This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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          Compound sets put stress on the body and are great for expending additional calories while strength-training.

          8. Machine Weight Training Circuit

          Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

          Machines also give you better control over the exercises, which decreases risk of injury.

          Here’s a machine circuit training example: Muscle and Strength Machine Workout

          The Bottom Line

          The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

          By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

          Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

          More Resources About Weight Loss

          Featured photo credit: Spencer Dahl via unsplash.com

          Reference

          [1] Mountain Life Fitness: Super sets, compound sets and giant sets
          [2] Better Health Channel: Resistance training – health benefits

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