When the temperature heats up in the middle of the summer, your workout routine may need to adapt. If you’re accustomed to outdoor exercise, the sweltering heat may have an adverse effect, making you more likely to overheat or become dehydrated faster. Perhaps you gradually acclimate yourself to exercising in the heat by shortening your outdoor workouts when it gets hotter. You may also get to the point of trying to avoid exercising outside altogether during the summer, opting for the cooler temperatures inside your favorite EōS Fitness.
Group cycling classes and indoor cycling are just a few of the ways you can beat the heat this summer at EōS. Whether you’re looking for a quick cardio session or want to join one of our group cycling classes – we’re here to help you stick to your workout goals without worrying about the summer heat.
Here’s everything you need to know about exercise bike benefits and group cycling options at EōS Fitness.
STATIONARY BIKE BENEFITS
Cycling is a low-impact, aerobic activity with a world of benefits for your cardiovascular and physical health. It’s a great way to increase your heart rate and get your body moving, without worrying about the summer heat holding you back.
The American Heart Association recommends at least 150 minutes of moderate to intense activity a week – and cycling on a stationary bike is a great way to get some of those weekly minutes you need.
The key to getting the most out of indoor cycling benefits is to stay consistent with your routine and to make time for it every week. Many individuals find that using a stationary bike 2-3 times a week helps them reach the full benefits of cycling.
Once you’ve decided to incorporate indoor cycling into your workout routine, here are some of the stationary bike benefits you can look forward to.
1. IMPROVED MENTAL HEALTH
Research suggests that cycling can have a positive effect on your cognitive function. Every time you jump on a bike and get ready to sweat, you’re helping your body combat stress and reduce anxiety. Any endurance activity that gets your heart rates up releases endorphins, giving you that extra mood boost you need to take on the day.
2. AIDS WITH WEIGHT LOSS
You may be wondering: Is indoor cycling good for weight loss? The short answer is yes. Cycling regularly is a great way to help you burn more calories and get closer to your target weight goal. To lose weight, you’ll want to increase the resistance and switch between medium or high intensity. This will help you lose weight, gain muscle, and get your heart rate up where you need it to shed a few pounds.
It’s important to remember losing weight is all about burning more calories than you consume. For optimal weight loss results and to achieve a full cycling body transformation, you’ll want to stay consistent with cardio workouts, maintain a healthy diet, and make sure you’re giving yourself the self-care you deserve.
3. SAFER THAN CYCLING ON THE ROAD
One of the most notable stationary bike benefits is that it minimizes risk and reduces hazards. Cycling outdoors isn’t always safe. Whether it’s a busy street, poor road conditions, or ongoing traffic – if you aren’t careful, cycling outdoors can lead to unwanted injuries. With a stationary bike, you’ll gain all the same benefits of cycling outdoors and never need to worry about your surroundings.
4. STRENGTHENS YOUR LOWER BODY MUSCLES
Cycling helps strengthen and tone your lower body which includes your calves, hamstrings, glutes, and quad muscles. The best way to build muscle while cycling is to cycle at a medium or high intensity.
Group cycling classes can be a great way to stay motivated and push yourself out of your comfort zone. There are a variety of group cycling classes, including HIIT cycling, rhythm-based cycling, and endurance cycling that will help you tone and strengthen all the muscles in your lower body.
5. IMPROVES ENDURANCE
Every time you jump on a stationary bike, you push your muscles further, which will improve your cardiovascular performance and increase stamina. If you’re consistent with your routine you’ll go through a complete cycling body transformation and achieve optimal cardiovascular and physical health.
BENEFITS OF A GROUP CYCLING WORKOUT
Looking for a fun and exciting way to stay motivated on a stationary bike? Consider a group cycling class. If you’ve never tried a group cycling workout, you’re missing out on a great group experience with many benefits.
Perhaps you’re already a cyclist with endless outdoor miles under your belt, or maybe you’d consider yourself more of a recreational bike rider, taking shorter trips around the block with the family. Either way, indoor group cycling will help you beat the heat in a more controlled environment, lessening the chance of injury caused by dehydration.
When you get your heart rate pumping during a group cycling class or other cardiovascular workouts, you’re giving your metabolism a boost and burning some serious calories and fat at the same time. Regular cycling also stimulates and improves the function of your heart, lungs, and circulation, which helps to reduce the risk of cardiovascular diseases like stroke, high blood pressure, and heart attack.
1. BURN MORE CALORIES
Group cycling helps strengthen muscles and build lean muscle mass, particularly in the glutes, hamstrings, quads, and calf muscles. In addition to helping your body appear more toned, building muscle also helps you burn more calories at rest. While a lot of different factors contribute to your metabolism, it’s estimated that every pound of muscle burns about three times as many calories as a pound of fat does.
2. CHALLENGE YOURSELF
The physical demands of group cycling are variable, meaning the intensity or challenge level can be adjusted based on each person’s unique fitness level. This is why cycling is a great exercise option for beginners. Group cycling workouts consist of various speed drills, intervals, position changes, and intensities. When you first try a cycling class, you may find it difficult to simply complete the duration of the class, but with time and practice, you’ll build muscle and endurance, and find that you’re able to push yourself harder and continue increasing resistance on the bike. Plus, the low-impact nature of cycling is ideal for all ages and is easier on the joints.
3. IMPROVED MENTAL WELLNESS
In addition to the multitude of physical benefits of cycling workouts, your mental wellness can also be improved. Physical activity can help you sweat out stress and anxiety, helping you relax, fall asleep faster, and sleep better throughout the night. Group cycling also gives you time to focus on yourself and your fitness goals. When you’re cycling, you may feel you’re “in the zone” and hyper-focused, which makes the time go faster, allows you to burn more calories, and helps refresh your state of mind for the regular challenges of life and work.
IS CYCLING ENOUGH EXERCISE?
The CDC recommends that adults get at least 150 minutes of moderate-intensity physical activity and 2 days of muscle-strengthening activity per week. If you split that time into smaller chunks throughout the week, you could do five days of 30-minute cycling workout sessions or beat the heat by participating in two to three indoor group cycling classes at EōS. Paired with other activities like weightlifting, strength training, resistance band workouts, or the many other options available at EōS, you’ll complete your weekly activity requirement and then some.
Group Cycling at EōS Fitness
The group cycling classes at EōS Fitness give you a full-body workout that blasts calories, scorches fat and leaves you on an endorphin high. Take a look below at the classes you’ll want to try.
EōS Cycle
Improve your cardio endurance and muscular health with this 60-minute low-impact/high-intensity cycling workout. Designed for multiple levels of fitness, you can train like an athlete and find your inner competitive cyclist.
Cycle Express
Add this 30-minute abbreviated group cycling class to your workout routine if you are low on time or simply prefer a shorter cycling format. You’ll still get a great cardio workout and have time for other exercises.
Ride 101
This is the perfect introduction to cycling workouts if you’re new to the gym or to group cycling in general. You’ll learn the basics and enjoy a slower pace with more attention to form and technique. This class may also be less intimidating than a traditional group cycling class.
Ride & Define
An ideal combination of cycling intervals and off-the-bike exercises, the 60-minute Ride & Define class will help you effectively train every part of your body and get the most out of your time.
Rev Up, Wind Down
In this 90-minute class, you’ll spend half the time revving up with intense cycling to annihilate fat and calories, then the other half winding down with yoga to stretch the muscles and center the body and mind.
Bolt
In true HIIT fashion, this 30-minute high-intensity group cycling class will help you burn the most calories in a short amount of time. You’ll complete periods of hard work followed by short recoveries to help achieve your fitness goals.
Ride the Rhythm
If you’re looking for a non-traditional cycling workout, try “exertainment”—a mix of exercise and entertainment. This “party on a bike” class contains rhythmic exercises where music is the front runner, letting you burn calories while having lots of fun at the same time.
Les Mills RPM™
Discover your athlete within while riding to the rhythm of powerful music through hills, flats, mountain peaks, time trials, and interval training during this 60-minute Les Mills class.
Les Mills Sprint™
Smash your fitness goals with this 30-minute HIIT cycling workout. Add Les Mills Sprint to your workout routine to push your physical and mental limits, and continue burning calories for hours after the class is over.
EXPERIENCE INDOOR CYCLING BENEFITS
Ready to start cycling and achieve the cycling body transformation you’ve been waiting for? We’re here to help! Sign up for a group cycling class and beat the heat this summer at a local EōS Fitness near you.
New Members, kick start your fitness journey with a Complimentary Welcome Workout with an experienced Personal Trainer, so you can get started on all the fitness goals you want to reach this summer.
