It's hard to imagine a fitness class timetable without indoor cycling. In fact, our very own cycling courses are very popular with members of all ages. Fantastic as prep training for the cycling season, or just as a simple yet effective workout after a day at the office, this endurance and strength training is an ideal way to keep fit or lose weight sustainably.
An indoor cycling class usually lasts between 45 and 60 minutes and consists of several intervals, starting with a warm-up and ending with a recovery phase and a stretching session. Cycling mainly trains the thigh, calf and gluteal muscles, but also works the core muscles, the front and side abdominal muscles and the back extensors. And by including the handlebars, the arms and upper body muscles are not neglected either. So, expect a full body workout in a dynamic setting.
Anike Brockmann, fitness course coordinator at Aspria Hannover Maschsee, loves taking part in cycling classes herself – and here are her top 5 reasons why you should try them too:
1. Great training at any age
One aspect that excites me as a course coordinator is that indoor cycling really is for any fitness enthusiast - no matter their age. It is easy on the joints and therefore the ideal workout for knee problems, for example. If you like cycling, you can sit on the stationary fixed bike and start cycling immediately.
2. Accessible for beginners
Don’t worry if you have never tried this before. At the beginning of each cycling session, the trainer will help you adjust the bike. If you have no cycling experience at all, you can follow the class without high resistance, and you do not necessarily have to go through the standing position sequences. The movement sequences are also easy to learn. This means that beginners don't really stand out in cycling classes, which reduces the inhibition threshold for many.
3. Stress management
For me, indoor cycling is almost meditative. It is physically demanding, but compared to other group class formats, there is less choreography involved. So it allows your mind to wander away from everything around you, and more importantly from your every day concerns – helping reduce stress hormone levels. It therefore has a positive impact on your physical but also your mental health.
4. For a toned body
Indoor cycling is ideal for those who like to burn calories - around 500 an hour. Endurance training pushes your body into the "fat-burning zone" which boosts your metabolism.
5. Fun, fun, fun
I love indoor cycling mainly because of the group dynamic. There is an incredible energy in the room that is simply intoxicating. And the music is very present - paired with the trainer, it helps motivate you to aim for personal peak performance. The participants can determine their individual level according to their own ability but still train together. It's fun to really work out in a group, and indoor cycling is perfect for that.
You can explore a vast collection of classes at our clubs – all of them great opportunities for you to recharge and refocus. This makes it easy to find the right training style for you, whatever your age, health considerations or fitness goals.
If indoor cycling sounds like a good fit for you, we encourage you to try out our live classes – for the ultimate experience and trainer support, and if needed, complement them with virtual classes, also available in our clubs: