Cardio Archives - Fever | Yoga Cycle Strength

How indoor cycling benefits your mental + physical health

How indoor cycling benefits your physical and mental health

December 4, 2023/in Cardio, Indoor Cycling /by Shannon Austin

Indoor cycling studios are quickly taking the fitness world by storm. While there are plenty of ways to get your workout these days, spinning stands out as one of the best. Stationary spin bikes allow you to focus on what’s happening in your workout. Your speed and resistance help you build muscle through strength training while weights and choreography make it a full body workout. The benefits of indoor cycling aren’t just physical either. Making spin class a part of your regular fitness routine can have a positive impact on your mental health as well.

If you are looking to step up your cardiovascular health and take care of your bones and joints look no further than your local indoor cycling studio. A typical spin class will combine resistance training and speed intervals with choreography intended to give you an intense full body workout that can burn anywhere from 300-600+ calories in one class. In addition to the benefits of combining cardio and strength training, it’s easy on the knees. Cycling uses repetitive low impact motions that can help strengthen bones and keep joints lubricated which can help you avoid future damage, while also being a great option for individuals recovering from previous injuries. Research has shown that regular cardio exercise can boost your natural energy levels, increase endurance and improve your oxygen uptake which means more oxygen, blood and nutrients are flowing to your muscles. Cycling is an excellent low impact workout with maximum results.

Investing in the right indoor cycling shoes can significantly enhance your workout experience. Proper gear, like well-fitted shoes, ensures optimal foot support, reducing the risk of discomfort or injury during intense cycling sessions. When you clip into the pedals with recommended indoor cycling shoes, you gain improved power transfer and efficiency, allowing for a smoother ride and maximizing the benefits of your workout. Upgrade your gear for a more comfortable, efficient, and enjoyable indoor cycling experience. We recommend Shimano indoor cycling shoes with Spd clip ins for the best ride.

In addition to the physical benefits of spinning, you will likely begin to see an improvement in your mental health as well with regular spin classes. Cardio exercises release endorphins, also known as happy hormones that help to lower stress and cortisol levels. These endorphins can also help relieve the physical symptoms of anxiety. Indoor cycling workouts can increase your focus and mental clarity as well as improving your rest and sleep habits. If you are struggling to pick up a new workout routine, it is important to find exercise you can enjoy doing so that making it a part of your day becomes fun. Taking classes at your local cycling studio allows you to meet and join a community of people who have similar interests and meet new friends.

Our favorite part of spin classes? The high energy music that keeps you going! Indoor cycling is gaining in popularity and for good reason. Combining a calorie scorching cardio workout with resistance and strength training, indoor cycling builds lean muscles, boosts energy and keeps your bones and joints healthy. Not to mention improved focus, less stress and better sleep. If you haven’t given spinning a try yet, join us for a class and see what you’ve been missing!

Do I Need Special Cycling Shoes for Indoor Cycling?

September 18, 2022/in Cardio, Indoor Cycling /by Shannon Austin

As you get ready to take your first indoor cycling class, you may be wondering: do I need special shoes for indoor cycling? If so, what are the best ones?

The beauty of indoor cycling is that, no, you don’t need specific shoes or gear to get started—any tennis shoe or shoe designed for exercise should work just fine on most indoor cycling bikes. However, some bikes may require shoes that attach to the pedals of your bike, called “clip-ins.” Let’s dive into the differences, pros, and cons of indoor cycling with regular tennis shoes vs. designated clip-in cycling shoes.

Indoor Cycling with Tennis Shoes

At most indoor cycling studios and gyms, bikes will be equipped with an option for regular tennis shoes and feature adjustable toe cages and straps to ensure a secure and comfortable fit. So the biggest advantage of indoor cycling with tennis shoes is that you don’t need to make any additional purchases to start your cycling journey.

While tennis shoes often suffice, there are some disadvantages. If you’re not clipped in, you may find that your feet slip out of the pedals more frequently, especially when riding out of the saddle. And because tennis shoes have flexible soles that aren’t designed with cycling in mind, they can put unnecessary pressure on the front part of your foot, rather than evenly distributing your weight. Both of these factors contribute to a higher likelihood of injuring your feet or ankles when cycling.

Indoor Cycling with Clip-In Shoes

There are several advantages to cycling with clip-in shoes. Cycling shoes are designed with hard soles, which ensure that your weight is distributed evenly throughout your whole foot. Because they clip in securely to the pedals of the bike, you’ll also experience increased stability, especially when riding out of the saddle.

Clip-in cycling shoes also allow you to exert more power during your ride and help ensure that the correct muscles in your legs are being targeted as you pull up and push down on the pedals. They can also help prevent injuries in your feet and ankles by keeping your feet secure and aligned with the pedals.

If you’re just starting out your indoor cycling journey, your regular pair of tennis shoes will probably suffice for your first few sessions. But when you’re ready to take your rides to the next level, clip-in cycling shoes will make for a safer, smoother, and more effective workout.

At Fever, the pedals of our AC Schwinn Performance Bikes allow for both tennis shoes or SPD clip-in cycling shoes to be worn. We recommend the Shimano brand to our members and team for the most benefits from your indoor cycle ride.

What Muscles Does Indoor Cycling Work?

August 30, 2022/in Cardio, Indoor Cycling /by Shannon Austin

Indoor cycling is usually thought of as a cardio activity rather than a strength workout, but when done intentionally, it can provide both benefits. In fact, indoor cycling actually helps strengthen and build some of your biggest and most important muscle groups in a short amount of time. So, what muscles does indoor cycling work?

Indoor Cycling Strengthens Your Lower Body

Because indoor cycling is mostly a lower body focused workout, most of the “burn” is felt throughout the legs in the thighs (hamstrings and quadriceps), calves, and in the glutes. These are some of the largest muscle groups in your body, and when strengthened, help to improve your overall health and physique.

The higher the resistance on your bike, the more strain you will feel on the muscles in your legs when seated. Rising up into a standing position (“out of the saddle”) and hinging your body forward while indoor cycling is particularly effective in targeting your gluteus muscles.

Selecting the right indoor cycling shoes is a game-changer for your workout routine. Experience heightened comfort and reduce the risk of injury with well-fitted shoes that provide optimal foot support during intense cycling sessions. Clipping into the pedals with our recommended indoor cycling shoes not only enhances power transfer and efficiency but also ensures a smoother ride, amplifying the benefits of your workout. Elevate your cycling experience by upgrading to gear that prioritizes comfort, efficiency, and overall enjoyment of your indoor rides.

Indoor Cycling is Great for Your Core

Your core is the key to proper form when indoor cycling. A strong core will help ensure that your body stays in the correct upright position both in and out of the saddle—leaning forward toward the handlebars, but without any strain on your back or weight in your arms. As you strengthen your core, you’ll notice increased stability and strength in all of your workouts and routine daily activities.

Indoor Cycling Build Strength in the Arms

When practicing proper form on your bike, there should be little to no strain on your arms. However, some indoor cycling classes will incorporate your upper body into the workout through bodyweight push-ups on the bike or through the use of added dumbbells or a weighted bar.

Indoor Cycling Works Your Heart and Lungs

Your heart is arguably the most valuable muscle you can develop. All forms of cardio exercise, like indoor cycling, help to increase the output capacity of your heart as well as the ability of your heart and lungs to consume oxygen (called your VO2 max). And improving the health of your heart and lungs is vital to overall health and quality of life.

It’s clear that indoor cycling provides numerous benefits for your body, both in stamina and strength. Are you ready to get started building muscles in a fun and approachable way? Schedule your first spin class at Fever.

Is Indoor Cycling a Good Workout?

May 31, 2022/0 Comments/in Cardio, Fitness, Indoor Cycling /by Shannon Austin

Indoor cycling classes are often known for their upbeat music, fast pace, and party-like atmosphere. But is indoor cycling really a good workout? Can an exercise that’s fun be effective, too? Let’s explore the strength, cardio, and weight loss benefits of indoor cycling.

The Strength Benefits of Indoor Cycling

Indoor cycling helps to build and strengthen many of the largest muscle groups in your body, including your calves, hamstrings, quads, and glutes. These core muscles power your cycling workout—and the higher you set your resistance, the harder these muscles will work.

Cycling also helps to strengthen your core, which keeps your body aligned and stable when sitting or standing on the bike. Cycling instructors may also incorporate upper body work into a class through the use of dumbbells, a weighted bar, or through push up movements on the bike.

Investing in the right indoor cycling shoes can significantly enhance your workout experience. Proper gear, like well-fitted shoes, ensures optimal foot support, reducing the risk of discomfort or injury during intense cycling sessions. When you clip into the pedals with recommended indoor cycling shoes, you gain improved power transfer and efficiency, allowing for a smoother ride and maximizing the benefits of your workout. Upgrade your gear for a more comfortable, efficient, and enjoyable indoor cycling experience.

The Cardio Benefits of Indoor Cycling

Cardio exercises, especially those that are medium to high-intensity like indoor cycling, are extremely beneficial for cardiovascular health. Regular cardio exercise helps increase the output capacity of your heart as well as your VO2 max—the ability of your heart and lungs to consume oxygen.

This improved capacity and stamina in your heart and lungs means that you’ll be able to cycle and exercise harder, faster, and for longer. And even more importantly, your heart and lungs will be healthier for your everyday activities and life.

Tip: One extra benefit of indoor cycling over other cardio activities like running is that it is low-impact and easier on your joints. That means shorter recovery times and a lessened risk of injury over time.

The Weight Loss Benefits of Indoor Cycling

The interval style of indoor cycling classes offers unique benefits for calorie burn and weight loss: most classes include a rotation of focus on high speed, high resistance, and overall endurance that causes your heart rate to rise, fall, and rise again. This style of training gets your heart pumping and metabolism burning faster than a typical steady-state workout, and also contributes to higher oxygen consumption post-workout—meaning that you’ll keep burning calories at a higher rate even after the workout is done.

If you’re looking to challenge your muscles, get your heart pumping, and leave your next workout both sweaty and smiling, indoor cycling is the perfect choice for you. Schedule a class at Fever | Yoga Cycle Strength today.

Is 30 Minutes of Indoor Cycling Enough?

April 12, 2022/in Cardio, Indoor Cycling /by Shannon Austin

Indoor cycling classes in Grand Rapids has exploded in popularity over the last few years. Indoor cycling classes often range from 30 to 45 or even 60 minutes. You may see a 30 minute class and think: is 30 minutes of indoor cycling really enough to lose weight and be an effective work out? Let’s break down why at Fever we focus on the 30 minute indoor cycling class and how we maximize power and results within that time.

For the best ride, we recommend using indoor-cycling shoes with SPD clip-in cleats. They lock securely into our bikes for smoother pedal strokes, better power transfer, and a safer, more stable ride. If you don’t have your own, you can always ride in clean athletic shoes – just know that SPD clip-ins will take your ride class to the next level.

The Ideal Length for Indoor Cycling in Grand Rapids

Leading health organizations in West Michigan and across the nation recommend that adults get at least 150 minutes of moderate-intensity physical activity, or 75 minutes of vigorous-intensity activity, every week. That means we should be getting around 20 minutes of moderate-intensity physical exercise 7 days a week, or around 30 minutes 5 days a week.

Depending on the class and your personal output, indoor cycling could fall in either the moderate-intensity or vigorous-intensity activity category, which means 30 minutes is actually a great length for your daily workout.

Your calories burned during a 30 minute indoor cycling class will vary based on a variety of factors, including your weight, age, gender, and as mentioned, the intensity of your workout. As a general reference, though, average riders report 250-400 calories burned in one 30 minute class.

Over time, you may notice that as your stamina and endurance increase, and that your 30 minutes of indoor cycling in Grand Rapids is no longer physically challenging. If that occurs, try bumping up your cycling sessions to 45 or 60 minutes!

Maximizing Your 30 Minute Indoor Cycling Workout

It’s important to focus on the quality, rather than just the quantity, of your workout. So, when taking a 30 minute indoor cycling class, focus on giving your maximum effort from start to finish. Giving your best and challenging yourself to push for the full 30 minutes will ensure optimal results, but do be careful not to overexert yourself to the point of harm or injury. Take rest and water breaks when needed.

Whether it’s for 15 or 30 minutes, indoor cycling is a great way to build your strength, increase your stamina, burn calories, and release those feel-good endorphins.

Schedule an indoor cycling class at Fever YCS in GR today!

What are the Benefits of Indoor Cycling?

March 16, 2022/1 Comment/in Cardio, Indoor Cycling /by Shannon Austin

Indoor cycling is an increasingly popular form of high-intensity exercise—but do the health benefits live up to the hype? We certainly think so. When incorporated into your fitness routine for 30 minutes 2X a week, indoor cycling can provide many benefits, including:

Heart Health and Stamina

High-intensity exercises like indoor cycling are ideal for improving your cardiovascular health. When engaging in this type of exercise regularly, you’ll notice an increase in both lung capacity and overall stamina. That means that, over time, you’ll be able to cycle harder, faster, and for longer. This increase in heart and lung capacity is beneficial not only for your workouts, but for your everyday quality of life.

Increased Strength

Indoor cycling targets the most important muscle groups in your body, while still remaining low-impact on your joints. Your whole lower body, including your calves, hamstrings, quads, and glutes, power your cycling workout—and the higher the resistance, the harder they’ll work. Cycling also strengthens your core, which acts as a stabilizer when sitting or standing on the bike. Cycling instructors may also incorporate upper body work into a class.

Maximized Calorie Burn

Indoor cycling provides unique weight loss benefits when compared to other styles of cardio exercise, namely, the benefits of interval-style training. Cycling workouts typically include a rotation of focus on speed, resistance, and endurance. Interval-style training that allows your heart rate to rise, fall, and rise again, increases your metabolism more than a steady-state workout. This type of training also contributes to higher oxygen consumption after the workout, which means your body will keep burning calories even after you’ve finished your cycling session.

Improved Mental Health

Exercise is known for improving mental health and decreasing stress due to the release of dopamine and endorphins, and indoor cycling is no exception. Spin classes specifically are often characterized by their fun, upbeat music and pace, which can make the workouts feel more like a party than a chore.

Indoor cycling offers numerous benefits for your physical and mental health. Experience the benefits at your first Fever | Yoga Cycle Strength spin class!

The Best Cardio Exercises for Your Heart

March 2, 2022/in Cardio, Indoor Cycling /by Shannon Austin

It’s no secret that regular cardiovascular (cardio) exercise is one of the keys to a healthy heart—and when it comes to different forms of cardio, the benefits and options are endless! While all forms of cardio are beneficial to your overall health, here are some of our personal favorites.

Indoor Cycling (Spinning)

Indoor cycling has gained some serious hype in the past few years (we see you, Peloton and SoulCycle) and it’s not hard to understand why. Indoor cycling classes are usually fast-paced and high-energy, getting your heart rate up and your endorphins pumping with each spin. It’s also a great workout for those who need a more low-impact form of cardio—cycling is easy on your joints while still targeting your legs and glutes (some classes may incorporate arms as well). Like all cardio exercises, indoor cycling can help lower blood pressure, blood sugar, and combat high cholesterol. With a great instructor to guide you and some hype music to keep you motivated, indoor cycling can feel more like a party than a workout!

High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a general term used for workouts with short periods of intense exertion followed by recovery periods (40 seconds of work with 20 seconds of rest, 20 seconds of work and 10 seconds of rest, etc.) The actual exercises done within this format vary from running to jumping rope to cycling to bodyweight exercises (burpees, jumping jacks, etc.), with the expectation that work periods are intense.

HIIT is an especially effective form of cardio exercise because it produces similar results in improving aerobic capacity (ability to use oxygen well) in a much shorter amount of time than other forms of exercise. HIIT has also been found beneficial in reducing heart rate, high blood pressure, and high blood sugar (hello, healthier heart!). HIIT typically burns more calories per minute than most other exercises and increases your metabolism even after the workout is complete, so it can be a great form of exercise to incorporate in a weight loss journey.

Circuit Training

Circuit training describes a workout format of cycling through multiple exercises targeting different muscle groups in a pattern without much rest in between. These exercises are often a mix of cardio and strength training, making it a great full-body option and the perfect routine for those with minimal time or a shorter attention span. Like HIIT, circuit training is known to boost your metabolism and increase fat burn. By pumping up your heart rate and targeting a wide range of muscle groups, you challenge your whole body and burn major calories in the process. All of that red-faced, heavy-breathing work contributes to a healthier heart and a healthier you!

Benefits of Cardio Exercise

February 26, 2021/2 Comments/in Cardio /by Shannon Austin

Cardiovascular exercise (“cardio”), or aerobic exercise, is fundamental for health and overall well being. Aerobic just means “with oxygen,” so any exercise that gets your body moving and your breath heavy can be cardio exercise. These exercises that increase our heart rate help to increase our aerobic capacity (how well we can use our oxygen) and offer numerous benefits for our heart and overall physical health. Let’s explore what these benefits are and see why cardio is so important.

Benefits of Cardio Exercise

You might gather this from the name, but yes, regular cardiovascular exercise improves overall cardiovascular health! This helps to reduce risk of heart disease, high blood pressure, and high cholesterol. Regular physical activity also helps regulate blood sugar and strengthens our immune system.

Cardio exercise is often associated with weight loss, and it’s true that the blood-pumping, heart-racing, heavy-breathing state burns serious calories. Compared to most other forms of exercise (like weight lifting, yoga, or pilates), cardio does burn more calories per session. And unless you’re doing vigorous high-impact workouts, cardio doesn’t require the same recovery period as strength training or weight lifting, so it can be incorporated into your daily routine with ease. When paired with a healthy diet, frequent cardio exercise can be a great strategy for losing weight in a healthy way.

Cardio isn’t just good for your heart—it’s also great for your mind. Cardio exercise reduces stress by sending endorphins to your brain that will leave you feeling happier (think “runner’s high”), leading to increased energy during the day and more restful sleep at night. Regular cardio can even improve memory capacity and help fight against the loss of brain tissue that comes with aging.

Examples of Cardio Exercise

Convinced yet? If you’re ready to start incorporating cardio into your routine, the good news is that most forms of cardio are simple and free. Examples of cardio exercise include:

Brisk walking or running
Swimming
Indoor cycling and outdoor bike riding
HIIT or high intensity interval training
Elliptical or stair climber
Jumping rope
Dancing
Sports such as soccer, volleyball, basketball, etc.

Because the key to a healthy routine is long-term sustainability, be open to experimenting with various forms of cardio exercise until you find an activity that you truly enjoy (dance party, anyone?).

If you’re ready to experience the physical and mental benefits of cardio exercise, join us for an indoor cycling class: FEVER SCHEDULE