Indoor cycling is a high-intensity form of exercise, including the use of fixed fitness bicycles in the classroom environment. This concept came into being in the1980s, when Shi Wen and super endurance athlete Johnny G. introduced the spinning project. Participants set goals according to their own heart rate, which can be measured by hand or using a heart rate monitor. Riding simulates terrain changes by changing resistance and rhythm. If someone is a novice in indoor cycling and has not bought a heart rate monitor, they can judge their exercise level according to the RPE (Relative Perceived Exercise) scale. This scale has numbers from 6 (no effort at all) to 20 (maximum effort). The instructor will guide the course by mentioning the level of exercise that participants should achieve.

The "spin" program is authorized by Mad Dogg Athletics, which is the original indoor cycling program and taught on Schwinn bicycles. Since its launch, several competing projects and bicycle manufacturers have emerged, including Reebok's "Studio Bicycle" and Kaiser's "Power Pace". The "Spin" program is currently in cooperation with bicycle manufacturer Star Trac, and Schwinn indoor bicycle is an independent program that can be taught on any brand of bicycles, although Schwinn Fitness is a division of Nautilus, which continues to produce several indoor bicycles. Because "spinning bike" is a registered name, many fitness institutions no longer call their sports like this, but call them indoor cycling courses.

A typical class includes a teacher in front of the class, who leads the participants in many different types of cycling. These routes are designed to simulate the terrain and conditions encountered in actual cycling, including mountain climbing, sprint and interval training. Obviously, downhill sliding is the easiest to simulate. The coach used music and enthusiastic guidance to motivate students to study harder. Most coaches will lead me to the so-called intermittent riding, which means that students will sprint, run, climb and jump in the same riding, but there is no clear pattern to practice.

Everyone in the class can choose their own course objectives. Some participants choose to maintain a moderate level of aerobic intensity, while others increase their heart rate during anaerobic activities. Besides being a good aerobic exercise (burning 400-60 0 calories in 40 minutes), rotation also helps to strengthen the muscles of the lower body. It regulates quadriceps and hamstrings and exercises the back and buttocks at the same time. It is difficult to maintain a medium level in an increasingly intensive class. If the exercise method is not correct, you may get hurt; Lower back and knee problems are the most common. In order to avoid injury, it is very important to ensure that the seat position is suitable for the height of the participants. The seat should be set at a height so that the legs are fully extended and the feet are placed on the pedals. The height of handlebar can be adjusted for comfort; Inexperienced riders may want to set them higher to relieve discomfort in the lower back.

Generally, special stationary bicycles are used in class. Its features include a mechanical device to change the difficulty of pedaling, a specially shaped handlebar and multiple adjustment points to adapt to different cyclists. Many people have a weighted flywheel to simulate the effects of inertia and torque when riding a real bicycle. Pedals are equipped with toe clamps on sports bicycles to allow one foot to pull up and the other foot to push down. They can also have clips-free sockets for non-slip bicycle shoes. Stationary bicycles used in classrooms usually do not have some types of electronic functions.

There are three ways to adjust the difficulty of fitness programs:

1. By changing the resistance of the flywheel connected to the pedal. The resistance is controlled by the knob, wheel or lever operated by the rider, which causes the flywheel brake (common bicycle brake, friction wheel, magnetic eddy current brake, viscoelastic fluid brake or belt running around the flywheel) to tighten. On most bicycles, the brake can be adjusted from being completely released (there is no resistance to the pedal except the inertia of the flywheel) to being too tight for the rider to move the pedal. Usually, those who can't ride under the resistance required by the coach will be encouraged to ride to a level where they feel comfortable but challenging.

2. By changing the rhythm (the speed of pedal rotation). Slower pedaling at high resistance consumes more energy than faster pedaling at low resistance.

3. Sit or stand in various postures:

* Forward, put your hands in front of the handlebars, and the handlebars are parallel to the rider's sides. Only use them when leaving the saddle.

* In the middle, put your hand on the 12- 14 "part of the handlebar, which passes through the rider's body.

* At the rear, put your hands on the middle part of the handlebar.

Each posture acts on muscles in a slightly different way. The correct way to stand when pedaling requires the body to be more upright, with the back of the leg touching or surrounding the saddle point and the center of gravity directly above the crank. The center of gravity or pressure of body weight must never be placed on the handlebar.

The three postures used in indoor cycling act on different parts of the body, depending on whether someone changes their posture or the coach can tell the students to change their posture. Position one is when the rider is on the seat (sitting) and puts his hand on the center of the handlebar. The second position is when the rider stands up, but can still feel the saddle between their legs, and their hands are lightly placed on the handlebar, because they just keep their balance there. The third position is used for heavy climbing, with the body stretched out on the handle. It is important to remember to always put the handles gently, because they are only used to help people keep balance and adjust the resistance accordingly when changing positions, otherwise people's feet may get stuck on the pedals.

Most indoor cycling classes have music instruction. Riders can synchronize their pedals with the rhythm of music, thus providing external stimuli to encourage specific rhythms. Usually, the music chosen by the instructor is dance music or rock music set to the dance beat (that is, 4/4 beat), but not necessarily. This helps to motivate participants to work harder. Coaches can also choose specific songs for sprinting, climbing and jumping. Although music provides rhythm hints, in order to let the rider feel the rhythm, the rhythm does not have to be a multiple of the beat; Therefore, music helps the rider to keep any constant rhythm, not just the rhythm that matches the beat.

It is recommended to bring more water when riding in class. Cycling indoors is very energetic, which will lead to a lot of sweating. A person who is close to dehydration can easily get dehydrated at the end of an hour of hard cycling. Consuming one ounce (30 ml) of water per minute of work is the recommended and safest hydration ratio, but it can vary according to your weight.

Flywheel resistance control is also used to brake the flywheel. When changing from fast pedaling to slow pedaling, the flywheel brake can be used to slow down the flywheel instead of allowing the force of angular momentum to be applied to people's knees and legs.