![]() (If you’re cycling for the first time in a group class, it can be helpful to get there a little early and ask the instructor to help you set up your bike correctly.) And you should make sure that there is always some resistance on the bike so that you don’t pedal too fast and uncontrolled, which can increase your chances of hip injury, says Pebbles. Your handlebars should be at a height that allows your arms to bend slightly. The top of your seat should be at hip height so that when you place your feet on the pedals, your knees are slightly bent and not locked straight at the bottom of the revolution or forming 90-degree angles at the top, says Pebbles. It’s also important to make sure your bike is set up properly so that you can pedal efficiently and reduce your risk of injury. They can also make the workout more effective, since they help you activate your hamstrings as well as your quads, and make it just feel smoother and more fun, adds Qayed. And on your feet, if you’re pedaling on a bike with clip-ins, which are pedals that can snap into footwear, consider clip-in shoes (which you can buy or often rent from a cycling studio) as these can help you pedal with more stability, says Pebbles. On top, opt for a sturdy sports bra akin to what you would wear for running or high-impact cardio, says Qayed. You may also consider getting bottoms with padding in the butt to make the bike seat feel more comfortable. On the bottoms front, Qayed recommends wearing something that extends below the knees so as to minimize chafing from the saddle. One such thing? Getting the right gear, including comfortable bottoms, a supportive top, and proper shoes. Still, there are certain things to know beforehand to make your first time in the saddle safer and more comfortable. “Cycling is one of those exercises that is great for all different levels,” says Pebbles. One awesome thing about cycling is that you don’t need a certain baseline level of fitness to give it a try. Mixing the two modalities can be a great way to add more variety to your exercise routine. Check out USA Cycling’s club search tool to learn about groups near you.Īlso worth noting: There’s nothing saying you can’t ride both outdoors and indoors! Maybe you want to hit the trails for a leisurely ride, but get your workout done on a stationary bike. That doesn’t mean to avoid it, though! If you’re looking to get into outdoor riding, try finding a cycling group in your area so that you can learn from more experienced riders. ![]() Still, outdoor cycling, especially if you’re pedaling along a busy road, is inherently riskier and oftentimes doesn’t come with the specialized instruction of an indoor cycling class. And it can also function as transportation, so you can cross off your workout and your commute at the same time. A big one is that you can get fresh air, sunlight, and nature, all of which make you feel fantastic. Of course, there are some advantages to outdoor cycling. (Fair warning though: Some experts, including Pebbles, don’t recommend combining cycling and upper-body strength moves- here’s why.) Also, on a stationary bike, you can incorporate light weights and choreographed dance moves-popular elements in many group cycling classes that may make the workout feel more fun. On a stationary bike, you can increase or decrease the resistance at any time (usually with a quick turn of the resistance knob), whereas on a moving bike, you are at the mercy of the surrounding terrain. ![]() Instead, you can focus your full attention on maintaining good form and giving 100% effort.Īnother plus of indoor cycling is that it gives you more control over exactly how hard your workout is. On a stationary indoor bike, you don’t have to worry about weather, traffic, or potholes in the road, says Pebbles. Indoor cycling tends to be less intimidating than outdoor cycling since there are fewer elements to contend with. If you’re new to riding, indoor cycling may be a better way to get started, says Pebbles. But there are some pretty big differences between the two. What’s the difference between indoor and outdoor cycling?īesides the location, of course? Both indoor and outdoor cycling offer a host of physical and mental benefits (which we’ll get into in just a minute). That said, cycling isn’t the most effective way to build strength, so if that’s a goal of yours, you should also pencil in dedicated weight training sessions off the bike. In that sense, cycling can be a hybrid of cardio and strength work, Natalie Qayed, NASM-certified personal trainer and owner/master instructor at Cycle Haus Nashville, tells SELF. ![]() While cycling is primarily cardio exercise, it can also help strengthen your core and lower body, especially if you pedal with lots of resistance. ![]()
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