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Intenza 550 GC3

Indoor cycling is a great cardiovascular workout and can help build lower—body muscle strength. Entire studios are now devoted to this activity, and whether you are already active or ready to try a new form of exercise, indoor cycling opens the door for many people to participate.

Intenza 550 GC3.  Good for the Heart and Muscles.  Gentle on the Joints.

Indoor cycling is a great cardiovascular workout and can help build lower—body muscle strength.  Entire studios are now devoted to this activity, and whether you are already active or ready to try a new form of exercise, indoor cycling opens the door for many people to participate.

Socially oriented, a typical workout involves exercising, on an indoor cycle in a group, while an instructor calls out instructions to simulate a real ride with jumps, intervals, hills and sprints to promote total body and aerobic fitness.  Cycling varies between sitting and standing.  Speed, resistance and intensity levels can be adapted to individual skill level and experience.

Muscles used whilst riding the GC3, include the gluteus Maximus and the quadriceps— some of the largest in the body, so you’re using a lot of energy.  And, with a typical high—intensity indoor cycling class burning between 400—600 calories this can be especially appealing to exercisers who often find it difficult to burn calories and control their weight.  Studies show that over time, indoor cycling can decrease body fat and body mass index, and improve overall cardiovascular function.

Indoor cycling can keep riders’ heart rate elevated long enough to reap cardiovascular benefits such as lowering blood pressure, lowering LDL cholesterol and improving lung function.  Helping riders, Intenza’s GC3 console is user—friendly, providing easy to read numbers which track Time, RPM, Watt, Distance, Calories and Heart Rate.

Crank It Up

Unlike a road bike, indoor cycling bikes don't have gears.  Instead, a resistance knob controls how hard the muscles need to work to increase revolutions per minute (RPM), which is the typical measure of cadence, or how fast you're going therefore, resisted pedaling determines required muscle movement to increase RPM or increased speed.  Designed for ease of use, the GC3’s resistance knob adjusts in micro—increments for smooth, safe transitions to higher intensity levels— simply turn the knob to adjust (increase or decrease) workout intensity— and by pressing down on the same knob, the braking system activates quickly and safely.

Moderate Ride Pace and Intensity

Pedal at your own pace.  Stay stable in the saddle, which is fully adjustable to offer a customisable experience, and never feel you have to do what everyone else is doing— personalise each ride to achieve individual training goals.  Don’t place too much strain on your lower back and knees.  Adjust the handlebar and seat height and position to ensure proper alignment, legs should move in a smooth circular fashion.  Go at a lower intensity if needed, stay in your comfort zone, and progress at your own pace— it’s fine to skip a workout, recover and jump back in when you are ready.

Focus on Pulling Up

Ever wonder why indoor cycling bikes have cages on the pedals, and why regulars wear special shoes?  It’s so you can pull up on the pedals with one foot while you’re pushing down with the other.  The upstroke is what provides all the power— concentrating on pulling up with each pedal stroke will increase momentum and make it easier to increase RPMs.  When you’re actually clipped in on the GC3, you can focus less on keeping your feet in place and more on your stroke.

Ride Smart.  Tactics.

Pre—workout.  Eat a snack about 90 minutes prior to the class.  Smartly timed snacks can give the body the fuel it needs to build muscle, burn fat and recover as best it can.

Sweat Towel.  Lay a mid—sized towel over your bike’s handlebars to keep your hands in place and help you stay dry during your class.  Make sure your towel is long enough to cover the entire handlebars’ length, but short enough that it doesn’t get in your way.

Stay Dry.  Wear a moisture—wicking T—shirt.  Moisture—wicking materials keep you cool, dry and comfortable.

Hydration.  Key for any workout, but especially crucial when it comes to something as intense and fast—paced as indoor cycling.  You might be so deep in the zone that you simply forget how dehydrated you are.

Warm Up.  Cool Down.  Allow for 3—5 minutes of “flat road” spinning prior to the class for warming up and cooling down, both of which the body requires.  Be sure to properly stretch after the class.  Take 5 minutes to stretch glutes, quads, hamstrings, shoulders and back.

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