Healthy You Article – October 17, 2008

Are You Ready for Indoor Cycling?
By Mary Perkins – Wellness Center Manager

Imagine taking your trusty old three-speed--or your rugged new mountain bike--onto the open road for an exhilarating 40-minute ride. It's a beautiful day . . . there's a gentle breeze . . . and before you know it, you're back home, tired but refreshed from a workout that seemed more like fun than work.

The simple pleasure of riding a bicycle is so appealing that this traditional pastime has been revived as a hot new way to exercise indoors--where weather, traffic, terrain and plain old lack of motivation are less likely to foil your good intentions.

Taking Your First Indoor Ride
Feel a little intimidated at the thought of trying a class?

You’re not alone. “The most common misconception is that indoor cycling is an intense, overwhelming experience that only the very fit can handle,” says San Diego certified Spinning™ instructor Jill Flyckt. “I tell newcomers to remember they're in charge of their own ride. They set the pace and they do it privately--unlike in other classes where everyone can see if they make a wrong step.”

Fitness experts agree that indoor cycling is an excellent cardiovascular workout, providing the same health and weight management benefits as other aerobic activities. It is particularly versatile because it's a non-impact activity, ideal for post rehab patients, pre/postnatal women, and people with overuse injuries, back pain or arthritis.
Perhaps the most unique aspect of indoor cycling is its special brand of motivation.
Continuous coaching, music and visualization (which transport you to some imaginary terrain, such as a mountain or wilderness) help you achieve your personal best.

What to Expect?
Classes often last 40 to 45 minutes, but some beginner sessions are only 30 minutes.
Soreness and muscle ache in the quadriceps, lower legs, and pelvis are common after your first classes, but will diminish if you keep cycling two or three times a week.

Tips for Getting Started
To help you ease into the indoor cycling experience, remember the following:

*Take Control of the Ride. Don't come out of the gate too fast. This is the most common mistake beginners make. Pace yourself!
*Come Prepared. Wear comfortable clothes and low-top shoes with stiff midsoles (cross trainers or cycling shoes). Bring plenty of water and a towel.
*Talk to Your Instructor.  Describe your fitness history, goals, and injuries. Ask about proper posture and learn how to adjust resistance and speed. Make sure your seat height and angle are correct. Make a commitment. Don't let initial discomforts scare you off.

Try this activity for several weeks, rather than giving up too soon. Indoor cycling may provide just the boost your fitness program needs--so get on your bike and ride!
DO YOU WANT TO GET IN SHAPE, LOSE WEIGHT, IMPROVE BLOOD CIRCULATION, INCREASE YOUR STAMINA, CELEBRATE BEING PHYSICAL, MEET NEW PEOPLE?
JOIN THE WELLNESS CENTER’S NEWEST INDOOR CYCLING CLASS FOR BEGINNERS.
The Wellness Centre is introducing a “Beginners Indoor Cycling Class.”   This class will be taught by Jacques Hébert, a non-competitive cycling enthusiast who has been practicing indoor cycling for over three years. Jacques has followed a Spinning Orientation Course through Mad Dogg Athletics and is working on getting his “Schwinn Indoor Cycling Instructor’s Certification.”
More specifically, Indoor Cycling is a non-impact program specifically designed to work your muscular and cardiovascular systems. Each rider works out at their own pace while making the journey as a group. As the rider, you adjust the intensity of the class with the resistance control located on each bike. The rider chooses his or her own training direction, from losing weight and getting in shape to specific performance goals for runners, cyclists, rowers, or triathletes
Most interestingly, the indoor cycling is done to the sound and rhythm of music specifically selected to create the imaginary road you will follow during your workout. Cycling is a fitness journey that combines the cardio-pumping energy of a cycle race with the mental imagery of "taking it to the road."  Moreover, it is a fun, challenging, and addictive workout that appeals to both men and women.
This beginner’s class is designed to initiate new members so no need to be concerned with your present physical condition or experience riding a bike. You just need to want to improve your physical condition and be willing to commit to it for a minimum of six weeks. 
So, if you want to get back in shape, lose the extra weight, increase your stamina, improve your cardio-vascular system, or simply celebrate being physical, hurry and sign-up today as classes begin on Saturday October 18th at The Wellness Center on Crawford Road in Newport. They will be held on Sat & Mon @ 7:30am-8:30am through December 8th.  Cost for the class is $40 for one day per week or $64 for two days per week.  Preregistration is required and may be done by calling The Wellness Center at 334-5566. 

“HEALTHY YOU” is a weekly column prepared by health care providers and staff at North Country Hospital and Health System. For information or to suggest a topic for this column, please call Mary Perkins, Wellness Center Manager, 334-3226, or email mperkins@nchsi.org.