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Indoor cyclingas an organized activity, is a form of exercise with classes focusing on endurance, strength, intervals, high intensity race days and recovery, and involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting.

It is commonly called spinning. Classes generally use specialized stationary bicycles. Features include a mechanical device to modify the difficulty of pedalling, specially shaped handlebars, and multiple adjustment points to fit the bicycle to a range of riders. Many have a weighted flywheelwhich simulates the effects of inertia and momentum when riding a real bicycle. The pedals are equipped with toe clips as on sports bicycles to allow one foot to pull up when the other is pushing down.

They may alternatively have clipless receptacles for use with cleated cycling shoes. Padded shorts aid comfort and avoid the chafing caused by the sewn seams in underwear.

If the exercise is not done correctly or the rider's position is bad, injuries can occur; problems with the lower back and knees are most common.

To avoid injury and aid comfort it is important to make sure the bio-mechanical position of the rider is correct. Group cycling bikes have a wide range of adjustment, and it is essential to obtain the correct setup prior to riding.

The seat position must be right for the participant's height. The height of the seat should be in level with Pokies Free Spinning Workouts Burn hip when the participant is standing next to the cycle. Horizontally, the seat should be set in order for the front of the knee to be directly in vertical line with the ball of the foot when the pedal is pointing forward.

Handlebar height can be adjusted for comfort; less experienced riders may want to set them higher to ease lower back discomfort. A reasonable reference point is to set it in level with the seat.

A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the Pokies Youtube Americas Got Talent Donald Trump and positions include hill climbs, sprints and interval training.

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A well-trained instructor uses musicmotivationvisualization and enthusiastic coaching to lead students through a ride that best suits their fitness level and goals. Most instructors will lead what is called an interval ride, where students will sprint, run, climb, and jump all in the same ride, but there will not be definable pattern to the exercises.

In the early s, "terrain-based" classes that simulate outdoor conditions e. Terrain-based classes are designed to improve a rider's outdoor skill set and increase endurance while providing an intense cardio-based workout. Participants set goals based on their heart ratewhich can be measured by hand or using a heart rate monitor and ride simulated variations in terrain by altering resistance and cadence.

The classes can therefore be heterogeneous. As an alternative, participants can judge their level of exertion relative to a perceived exertion scale.

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The instructor should advise a recommended exertion scale from 1 no exertion at all to 10 maximum exertion. Besides burning on average between kcal in 60 minutes, [4] indoor cycling also strengthens the muscles of the lower body. It tones the quadriceps and hamstringsalong with working the back and hips.

It can be difficult to stay at the moderate level in a class that is geared towards more intensity. The difficulty of the workout is modulated in two ways:. These five movements each work a different part of the body and focus on different leg muscle groups.

The rider should always maintain control of the flywheel by having resistance applied and remaining below a cadence of RPM. Not all bikes have a freewheel, or 'smart release', and it is possible that the flywheel will 'run away' with the rider with the potential for causing injury. The rider should be able to maintain perfectly even pedal rotations at high resistance.

This becomes difficult below 60 RPM cadence and failing to make 'perfect circles' increases the risk of knee and hip injury. A road cyclist will normally have a natural pedal cadence, of about 85 RPM and will control changes in terrain by changing gear to maintain this rate.

Most indoor cycling classes are coached with music. Riders may synchronize their pedalling to be in time with the rhythm of the music, thus providing an external stimulus to encourage a certain tempo.

Often, the music chosen by the instructor is dance music or rock music set to a dance beat i. This tends to help motivate participants to work harder than they might otherwise.

The instructor also may choose specific songs for sprints, climbs, and jumps. While the music provides a tempo cue, the cadence does not Pokies Free Spinning Workouts Burn to be a multiple of the beat in order for the rider to feel in rhythm; the music therefore helps a rider maintain any constant cadence, not just a cadence that matches the beat.

It may depend on the level of exertion whether or not someone changes position or the instructor can tell the class to change. A variation known as "aqua cycling" or "hydrospinning" also exists. In this, the stationary bicycles are underwater in a pool.

Lawrence Beesley in the Gymnastics Room of the Titanic From Wikipedia, the free encyclopedia. For the indoor bicycle sport with a format similar to ballet or gymnastics, see Artistic cycling. For the indoor bicycle sport with a format similar to football, see Cycle ball.

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  • Obsessed with group cycling? You're in good company. The popularity of these challenging workouts continues to rise, and it's no wonder: A typical ride burns up to 12 calories a minute, and all that pedaling does some major reshaping of your legs and butt. When you can't make it to a class, try this new DIY routine, created  Missing: pokies.
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For bicycle racing on banked indoor circuits, see Track cycling and Velodrome. This article has multiple issues. Please help improve it or discuss these issues on the talk page. Learn how and when to remove these template messages. This article needs additional citations for verification. Please help improve this article by adding citations to reliable sources.

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See Wikipedia's guide to writing better articles for suggestions. September Learn how and when to remove this template message. Spin ning is a synonym of ride. The Science of Health: Which workout is best for you? Andy Darling is your guide. Retrieved 7 April A new underwater workout". Glossary Outlines Bicycles Cycling.

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