The room goes dark, the music starts. You start pedaling. Faster and faster. Your body becomes warm, a drop of sweat leaves your forehead. You feel your heart rate start to elevate. The tension in your mind starts to melt away.
You’re present. You’re in this. You’re ready.
Benefits of Indoor Cycling
ACSM recommends that healthy adults aged 18-65 years old should participate in aerobic physical activity for a minimum of 30 minutes, 5 days per week or vigorous intensity, aerobic activity for a minimum of 20 minutes, 3 days per week.
A well-directed indoor cycling class will steadily keep your heart rate well within a likely vigorous range for approximately 45-60 minutes. Over time, continuous cardiovascular activity (including interval training often practiced in indoor cycling) can help lower your risk of coronary artery disease, can help lower blood pressure and LDL cholesterol, and can help lower your overall resting heart rate.
2. Lowered Stress Levels
You’ve probably heard of the elusive “runner’s high.” It’s not uncommon to see many runners in indoor cycling classes. That’s because you get the same rush in an indoor cycling class: a release of those happy-mood inducing neurotransmitters known as endorphins. Endorphins are known to create feelings of euphoria, lower your stress level and enhance the body’s immune response.
3. Increased Muscular Endurance
This refers to the ability of a muscle to continually and repeatedly exert force over an extended period of time. In an indoor cycling class, this happens when you pedal against resistance, which can greatly increase the endurance of the muscles in the legs: quadriceps, hamstrings, gluteus, and even the calf muscles. Working out these muscles will also help to strengthen the surrounding bones, tendons and ligaments. Outside the indoor cycling room, this increased strength means you’ll be able to perform your daily activities with greater ease. Walking a quarter mile to your car with shopping bags while talking on your cell phone will be a no-brainer for you!
4. Major Calorie Burn
If your fitness goals include weight and/or fat loss, you’ve come to the right place. According to spinning.com, individuals can burn anywhere between 400-600 calories per average 45-minute class. Since it takes 3,500 calories to burn one pound of fat, just 5-8 indoor cycling classes, combined with a healthy diet can help you whittle down your body fat.
5. Low Impact
For such a high-intensity workout, indoor cycling is surprisingly low impact. Many people who have recently recovered from orthopedic injuries (and who have been cleared by their physician) turn to indoor cycling to help them get back on track. When done correctly, there is minimal impact on the hip, knee and ankle joints. When your bike is set up properly and you have appropriate footwear, you’ll never have to worry about leaving an indoor cycling class with throbbing knee pain or stiffness in the hip joints. The circular motion allows for proper flexion and extension, while avoiding the pounding often brought on by other activities such as running or traditional aerobics classes.
Cheshire offers a variety of Cycle classes. Click here to see our calendar.
Our Cycle instructors are enthusiastic and trained in their skills. Here is a list with brief bios.
Erica Joy Griffin
My name is Erica Griffin and I have been teaching fitness classes at Cheshire since 12012. I teach variety of classes including tabata, spin, max strength and occasionally turbo kick. I love the variety of the workouts. Spin and turbo kick are focused on higher intensity cardio.
Max Strength focuses more on the weight lifting aspect of exercise, and tabata is an interval class that combines them both. The thing I love about teaching at Cheshire is the people. Coming to work is like coming to a friend’s home. We work hard together, we find options for different ways to do exercises, and every fitness level is welcome. I live in Black Mountain with my husband Hayne and our two kids. Cheshire is a wonderful community in our town that I am privileged to be a part of and I am very thankful.
Phoebe has been a member at Cheshire Fitness Club for 12 years and teaches high intensity spin classes. After visiting other gyms she feels blessed to be part of a team at such a beautiful facility that welcomes everyone.
Phoebe loves teaching fast paced spin classes with fun music. You’ll have a sweaty good time in her classes and the time will absolutely fly by! She lives in Swannanoa with her husband Kevin and son Luke.
Carrie has been teaching Indoor Cycling/Spin at Cheshire Fitness Club for the last 3 years. Carrie is always hitting the trail either mountain biking or running. She has completed a number of marathons as well as several ultra-races. When Carrie isn’t biking or running she is making and selling pottery for her business Down Home Girl Pottery. Carrie strives to incorporate her favorite rides along with a lot of energy, not to mention the BEST music into each and every one of her classes.
Jen Marsh has been in and out of the fitness world for the last 20 years. She is certified in Insanity and as a Group Fitness Instructor and Personal Trainer. She loves challenging her classes, but also creating an atmosphere of fun and acceptance so that everyone feels comfortable joining and
modifying to fit their needs.
She has lived in Black Mountain for 13 years with her husband Andrew and son.
Kelly Postle McLellan
Kelly attended the University of Florida where she received her Bachelor’s degree in Psychology and her Master’s degree in Health Science Education specializing in holistic health. She has trained and received certifications from AFAA, NETA, PIYO and YogaFaith.
Kelly has been teaching health and wellness for over 20 years, including prenatal, baby and me, Pilates, step, dance, spin and toning classes. Her true love is the practice of yoga, which she firmly believes is a tool for integrating and addressing the health of a person as a whole: body, mind and spirit.
I am a native of WNC and have lived in Black Mountain since 1982. I enjoy working with people, spending time with family and friends, cycling, and most anything outdoors! I am certified in group exercise and indoor cycling.
Jen has been involved in the fitness world for twenty years, as both a participant and instructor. She has been a member and instructor at Cheshire on and off for the past eleven years. Currently she regularly teaches water aerobics, a spin/step combo class, and a class for 5-10 year olds.
She enjoys providing high intensity workouts, even in the water, but recognizes that modifications need to be shown, as everyone has different abilities and physical needs. Jen’s interests outside of fitness include occupational therapy, which is currently the career she is pursuing by furthering her education. She brings this knowledge of proper body mechanics to her classes. Jen has lived in Black Mountain for fifteen years, and enjoys life with her four year old daughter.
I have always loved the challenge of the fitness world. I started out in my early years playing baseball and football. When I served in the Army I participated in the martial arts which lead to my dedication to fitness.
I have been a personal trainer and group exercise instructor since 1998. My passion and purpose for teaching fitness classes is to challenge others to live a healthier, functional life. My classes are training sessions for any athlete at their fitness level.
Written By: Erica Marken
Photo: Gina Palermo MacFarland