Monday, January 30, 2017

Featured Activity of the Month: Indoor Cycling

Indoor cycling classes are one of the best ways to engage in heart healthy cardiovascular exercise. Over time, continuous cardiovascular exercise can help lower the risk of coronary artery disease, lower blood pressure, lower LDL cholesterol, and lower overall resting heart rate. Another positive impact on health is the release of endorphins, which are the happiness inducing neurotransmitters that Elle Woods is so fond of in Legally Blonde. Endorphins can also enhance immune response and lower stress levels. Who doesn’t want that?
            Indoor cycling can also increase muscle endurance and muscle strength in the lower body. Repeatedly exerting force on muscles can lead to increased muscular endurance. Cycling significantly impacts strength of quadriceps, hamstrings, glutes, and calf muscles. Use of these muscles help to strengthen the surrounding bones, tendons, and ligaments. In order to maintain optimum health, the American College of Sports Medicine recommends that individuals perform 30 minutes of vigorous cardiovascular activity three times per week, or moderate intensity activity 20 minutes, three times per week.
            If you are looking for a new activity to aid in weight or fat loss, this can be an ideal activity for you! Depending on the individual a 45 to 60-minute class can burn up to 400 calories. Combining spin with a healthy diet can lead to a change in the number you see on the scale!
            Worried about the intensity of cycling? It can be low-impact if done correctly! If you talk to your instructor and educate yourself on bike safety there is minimal impact on hip, knee, and ankle joints. Just remember that these bikes are not one-size-fits-all! Always arrive to class early to set up your bike. Adjust the seat and handlebars to fit you. Again, do not be afraid to talk to your instructor. Instructors are there to assist you because they want everyone in their classes to have fun, and be safe. So, grab a bottle of water and a towel, and get ready to ride!
           


            

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