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The Benefits of an Indoor Cycling Trainer With an indoor cycling trainer you can train in a controlled setting and stay out of the weather. This can make your training more effective and enjoyable. Indoor cycling can help increase your lower body and core strength. You can also add power-based exercises to your training sessions and work on improving pedal stroke technique. Cardiovascular Fitness Cycling is an excellent way to increase endurance and stamina. It's a low-impact exercise that stimulates your heart which increases blood circulation and improves your lungs by making it easier to breathe. Indoor cycling can reduce cholesterol and blood pressure. Cycling can strengthen muscles throughout your entire body, particularly in your lower legs and feet, but it also targets the core muscles in your back and abs. Cycling is an excellent way to strengthen your body and tone your muscles in your core. You can also compete against other cyclists as well as yourself online by connecting your trainer with virtual riding applications like Zwift. Cycling is a great choice for those with knee pain as it places less strain on the joints. It's important to consult your physician prior to beginning any new exercise program particularly those who suffer from knee or back problems. Most indoor cycling classes last 45-60 minutes, with an instructor taking you through a mix of intervals and steady cycling periods. They usually include some standing exercises, too, which can be tough for knees, so if you're concerned about your knees, limit your pedaling and avoid the jumping and other activities that are high impact. In addition to improving your overall fitness level, cycling can help you get in shape faster. While you're cycling your heart starts to beat faster, and you'll burn more calories faster than ever before. You'll also notice that your cardiovascular endurance will increase quickly. If you are a student at a gym or specialty studio or train from your home, you'll need buy a bike and trainer for your indoor cycling routine. You can choose between a smart trainer, that can be attached to your mountain or road bike to give you resistance, as well as stationary exercise bikes. Both have their own advantages and disadvantages. However, the major difference is that smart trainers are generally more expensive than stationary bikes. Strengthening Your Body If you're trying to tone and build your muscles, cycling trainers are a great choice. Not only does the pedalling exercise target your leg muscles, but the right posture on a stationary bike will also help to tone and strengthen your core and abdominal muscles. You can also increase your endurance by adding a little more intensity. Indoor cycling trainers are an excellent tool for anyone looking to build endurance and strength, or is planning to train for their first big event. It's not just an efficient method of training throughout winter it's also a low-impact exercise that is suitable for those who suffer from joint issues or injuries. The circular nature of cycling is great for developing the abdominal and lower body muscles as the calorie-burning impact aids in building cardiovascular fitness and burn off fat. With a high-quality smart trainer, you will experience the thrill of cycling outdoors, and even take virtual courses offered by popular apps such as Zwift or FulGaz. Indoor cycling trainers, when used combination with a power gauge, can help you to create training sessions that are tailored specifically to your physiological goals. Take an FTP test on Zwift to determine your zones of training and follow power-based exercises to increase your endurance sprinting, climbing and sprinting. Indoor trainers are also advantageous as they do not have to deal with weather conditions like wind, heat, and rain. Humidity and heat are known to deplete energy, which makes it difficult to sustain the level of output you require for your workout. In a humid and hot day, it's hard to maintain the water intake required to perform at your highest. This is especially true if you want to hit specific power targets. Indoor trainers can give you complete control over your surroundings, which is especially useful for those who are runners who wants to utilise the benefits of cycling as part of their exercise routine but is hampered by the dangerous conditions outside. Running shoes can be substituted with cycling cleats during longer durations to strengthen your legs and improve your overall balance. This can also help keep your joints healthy and prevent injury. Endurance When you're training for endurance using an indoor cycling trainer, the repetitive movement of pedaling against resistance increases your muscular endurance. This lets you work longer and harder, and enhances your performance when cycling in endurance events like long races and sporting events. Combining intense exercise with slower, longer aerobic endurance rides can help improve muscular endurance. This is easy using a smart trainer that has a variety of preset workouts. You can also monitor your progress with one of the best bike power meters or heart rate monitors. Cycling has a lower impact on your body than running, making it easier to maintain your fitness for a longer period of time. Additionally it's a great way to improve your lung and heart health, which is essential for a healthy body. You can get an aerobic endurance boost by simply riding on your trainer, or you can incorporate exercises into your workouts to focus on your pedal stroke and posture. For instance, you can use a trainer to work on your “dead spot” which is the area of your pedal stroke where you are less efficient and generate no power. A great alternative to pounding the streets or trails on a bicycle is an indoor spin class. Many gyms offer group cycling classes with structured training and an instructor. These classes are a great way to motivate yourself during the winter when it is hard to keep up your fitness. If you're planning on doing some serious indoor cycling, consider investing in a quality smart trainer that includes a bike mat. They protect your floor and trainer from damage and also reduce the heat, vibrations and noise. You'll need to add cooling fans to your set-up, as the indoor environment can be sweaty and hot. Consider purchasing a bottle holder for your water bottle to keep it within reach while you are working hard on the trainer. A towel is an essential item to wipe away the sweaty puddle on the go. Neuromuscular Adaptations Many cyclists live in climates where winter and rainy conditions often force them to train in the indoors for months or even weeks at one time. Although indoor training requires less muscles than outdoor cycling however, it can provide significant physiological benefits. To keep your indoor trainer sessions interesting and fun it is important to incorporate diverse exercises. A trainer's constant resistance can increase the intensity of a workout when compared to cycling outside. It also requires the cyclist to focus more on technique and power delivery, as there is less possibility to freewheel or coast. The trainer can therefore be an ideal tool to help the cyclist improve their cycling skills and a more efficient pedaling style. Studies have shown that training on a trainer can increase the elasticity of muscles, which can improve performance by allowing the athlete to run faster and with less effort. The changes in muscle elasticity enable athletes to recover faster from intense training than they would do outside. Indoor cycling allows athletes to do any outdoor session in a shorter amount of time. This is especially useful when training for endurance rides. For example, when an athlete is prescribed for a two-hour zone 2 (easy long slow distance intensity) ride and is forced to ride on the trainer, then 90 minutes of training should be sufficient. One of the most important elements to consider when choosing an indoor cycling trainer is the model and quality of the equipment. exercise bicycles for sale of modern smart trainers use a fluid resistance system that is highly appreciated for its quiet and smooth operation. Smart trainers are also connected to apps which give the user complete control over their workout, fitness feedback and social aspects. The acclaim of the Zwift platform has enabled athletes to train and ride with other riders in a virtual environment, reducing boredom and making the training sessions more enjoyable. There are other applications that can take the entertainment factor even further and allow cyclists to experience the terrain of a race or ride alongside a professional rider.