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People taking indoor cycling class

Indoor Cycling by Science

There you sit, spinning your mental wheels, trying to create a successful indoor cycling workout . . . again. What if you had an easy-to-follow template that would empower you to design effective, fun classes and get results week after week, ride after ride? These programming formulas can easily be adapted to cardio indoor cycling classes, using the four-step system described here.

Fitness class

Creating a Fitness Class Family

As group exercise instructors, we can get wrapped up in creating
choreography, choosing music, cuing effectively and teaching proper
technique. While all these aspects are important, we sometimes lose
sight of the overall picture and miss the opportunity to connect with
participants.

Fitness classes for the masses

Fitness Classes for Everyone

Fitness classes abound and it has never been easier for movement-hungry people to find a workout experience that appeals to them.

Woman performing Pilates training on a reformer.

Pilates Training Is a Game-Changer

Strong evidence shows that Pilates training is an effective conditioning method for healthy individuals, particularly those wanting to increase core stability. Furthermore, Pilates can be a game-changer for athletes. Benefits of Pilates Training Here’s a…

Tubing Exercises

Tubing for Two

Resistance tubing has been popular for years, and it’s still one of the most versatile and inexpensive fitness tools available. There are countless styles of tubing, which vary in size, resistance, shape, material and covering. They even come braided! Regardless of which ones you work with, they are portable, they’re easy to pull out and put away, and they take up very little space to store.

Cycling and virtual reality

Virtual Reality and Indoor Cycling

Indoor cyclists who wore virtual-reality headsets experienced less leg-muscle pain during brief, high-intensity intervals than cyclists who wore headsets showing static images, according to a study published in Medicine & Science in Sports & Exercise (2019; 51 [10], 2088–97).

Exercise and equipment trends

January 2020 Question of the Month: Equipment and Activity Trends

What activities or equipment-based program trends are you seeing in the new year? Are you boosting promotion of any particular programs like high-intensity interval training, indoor cycling, yoga or barre? Or are you offering shorter class times or opportunities for virtual training? Please share your success stories.

High-Cadence Cycling and Recreational Cyclists

A recent study supports indoor cycling instructors who urge students not to pedal at a cadence above 90 revolutions per minute. Researchers found that at 90 rpm and beyond, pedal forces exerted by recreational cyclists decreased, heart rate increased by 15%, and exercise efficiency and skeletal muscle oxygenation declined.

The study appeared in the International Journal of Sports Medicine (2019; 40 [5], 305–11).

Overcoming Pain to Stay in the Fitness Game

More and more people choose exercising at gyms and studios to stay healthy. The trend is occurring across the age spectrum, from baby boomers to millennials. Americans choose the convenience, expertise, and comradery found at gyms and studios to stay at their fitness best.

Minimalist Shoes and Stronger Foot Muscles

Minimalism is trending in many areas of life, including athletic shoes, with many fans touting numerous benefits. But does the evidence support the hype? Yes, according to research findings published in Medicine & Science in Sports & Exercise (2018; doi:10.1249/MSS.0000000000001751). Walking in minimalist shoes is as effective as foot-strengthening exercises and may result in better compliance than doing specific exercises.

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