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Indoor cycle write for us – The indoor process, also known as spinning, is a physical activity carried out collectively in fitness rooms. The primary and almost only instrument needed to carry it out is a bicycle adapted for this work. To submit your article, drop us an email at

The main aerobic exercise, although anaerobic stretches, can be performed depending on the intervals and load. The class follows the instructions of a monitor who guides the class at all times during the course and with music, following the rhythm.

History of Indoor Cycle

The first time it was officially presented was at a sports fair in Madrid in 1997. In August of that year, the first official Spinning certification was held in Barcelona. The first championship was held in Switzerland’s collective class.

Advantages of the Indoor Cycle

Benefits of indoor cycle

Low Risk of Injury

There are many advantages of the indoor cycle or spinning. There is minimal risk of injury in this practice, and it does not require a specially developed ability for balance or coordination. It is a fun exercise when performed to the rhythm of the music. Being a training that involves a high energy expenditure, it is very convenient that you have eaten foods with a high energy value at least two hours before the exercise.

General Appearance

You will quickly be able to observe the advantages of the indoor cycle. You will begin to tone the body from the first sessions, the buttocks will acquire greater firmness, the legs will strengthen, and your motor coordination will improve. They are advantages that can be appreciated externally and make you feel better.

Health Benefits

Attending indoor cycling or spinning classes also provides other beneficial health benefits. Reduces glucose intolerance and lowers blood pressure and the level of cholesterol and triglycerides. It also increases the number of coronary blood vessels, improving blood distribution and return. Spinning also has preventive effects on the appearance of varicose veins in the legs. To submit your article, drop us an email at

How is the Development of an Indoor Cycle?

The duration of an indoor cycle class is usually between 40 and 55 minutes. There may be shorter, 30-minute express courses or even longer ones, reaching 90 minutes.

The bicycles are static, and the main difference is that they have an inertia disk that achieves a much more natural pedaling.

They resemble mountain bikes: They allow for the adaptation of an aerodynamic position. Each bicycle enables the placement of the arms in different ways. The grip position will change depending on whether we are up or down and the type of training.

The class is divided into blocks: Before starting, the bicycle must be adjusted to the measurements of each person, and they must adapt in each session. Adjust the height and depth of the saddle and handlebar.

The first refers to heating: Begin pedaling gradually with low loads for 4 to 8 minutes. The goal is to prepare the body for the most intense part of physical activity, to increase heart rate and breathing.

The central blocks: Last between 25 and 35 minutes. The exercise during this phase will combine ups and downs, change of pace, more significant and lower loads, and techniques to achieve the established objectives. The heart rate during this section will move between 60 and 90% of the maximum speed.

The last section, cool down: is a fundamental part usually done after one of the most significant intensity peaks. It allows a gradual reduction of the heart rate and a progressive cooling of the body.

Stretching: once you have stopped pedaling completely, several stretches are performed. They can carry out on top of the bike or off of it, and it stretch both the upper body, shoulders, triceps, back, lower body, hamstrings, quadriceps, and gluteal calf.

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