Five Indoor Cycling Myths Busted!

There’s tons of myths circulating in the Indoor Cycling industry. Here’s five of them officially busted!

I have to be super fit to do Indoor Cycling - WRONG

Indoor Cycling ranks amongst the most accessible forms of exercise there is. People assume that you need to be fit as they’ve seen videos of unrealistic bicycle dancing that is physiologically impossible for 90% of the population. A good indoor cycling teacher will make their class accessible for all ages, sizes, and levels. You’re in a controlled environment where you can adjust resistance as needed, and so - as long as you’re not riding at ridiculous RPMs - it's gentle on the joints. Indoor cycling is often advised as a rehab exercise, and encouraged in pregnancies in all three trimesters. It’s the perfect exercise for someone new to exercise.

Indoor Cycling isn’t a serious form of exercise - WRONG

Just because you don’t need to be super fit to start Indoor Cycling, it doesn’t mean it won’t make you super fit. We’re repeating ourselves here but - “A good spin teacher will make their class accessible for all ages, sizes, and levels.” so that includes advanced/fit riders. And again, you’re in control of your own resistance. That means as you get better, and fitter, you can adjust your resistance upwards. Regular indoor cycling will make you as fit as a fit fox who's just been appointed Professor of Fit at Fitness University.

Moving my legs faster means I’m working harder - WRONG

Moving your legs at over 105 RPM is ineffective and, to be honest, dangerous. You’ll get more speed and power at a mid-cadence with a high resistance than you will by wildly spinning your unsupported legs. Despite what Instagram and TikTok might have you believe, you should avoid RPMs above 105 if you want to keep your knees intact.

Taking my hands off the bars improves my core strength - WRONG

You’ve probably heard a million times that if you use your arms when doing a situp “it doesn't count”, because you’re actually using momentum to assist (horrifying School PE lesson flashback). The same principle is true here. If you’re lifting your hands to move position (in jumps for example), you’re using momentum to swing yourself out of the saddle and it doesn’t engage the core as much. Leave the hands in the same position (light grip, wide on the bars, thumbs on the inside, fingers on the outside) and engage your core to stand. 

Indoor cycling is bad for my knees, hips and back - WRONG

We’ll caveat this one by saying “Wrong - if taught correctly”. If your class is taught at the right mixture of RPMs with the appropriate resistance, indoor cycling is not only perfectly safe for your joints, it strengthens the muscles around them, so it actually improves your joint health. 

Sadly, the “indoor cycling is bad for your knees” myth is becoming a reality in some places due to unsafe teaching practices. Watch out for unsafe RPMs (don’t ride at anything over 105), don’t do movements side to side where your joints are at risk of popping out, and don’t ride with little-to-no resistance. The trend of ‘fast, complicated riding’ might look cool on Instagram, but our advice is to trust your body. If something feels unsafe, it probably is.