We all know and love indoor spinning classes.
However, there is a common criticism that spin classes don’t provide a full-body workout, neglecting your arms and upper body.
That’s where CycleBar comes in!
The boutique spin studio is changing the way we think about indoor cycling.
CycleBar classes include a weightlifting component by incorporating a weighted bar during each workout.
With an added focus on targeting your upper body with weightlifting movements, you can get a total body workout.
So let’s take a look at the realistic results you can expect to see after one month (and beyond) of CycleBar classes.
After attending CycleBar classes for 30 days and beyond, you can expect to see and feel the following results:
- Weight loss and improved body composition
- Improved muscle tone and size
- Improved core strength
- Increased cardiovascular endurance
- Improved mood and self-esteem
To help me explain these results in further detail, I asked for help from two true fitness experts. Let’s take a look!
Weight Loss and Improved Body Composition
CycleBar classes range from 30 to 50 minutes, and they are very intense.
You can burn upwards of 600 calories during a single class depending on how much effort you put in during the workout.
As a result, you can also lose weight and become leaner after attending CycleBar classes regularly.
There is scientific data that shows the benefits of spin classes on fat loss and body composition.
According to a 2018 study, participants experienced an average decrease of 4.7% in body weight after a little over a month of spin classes.
When you’re just starting out, you’ll be more likely to see results quickly.
Your body will work to adapt to the new stimulus, experiencing quick fat burning.
Celebrity trainer Joey Thurman mentioned these fast results but also noted an important limitation:
“When you start to lose weight, it will first be fast, but eventually you will plateau, so this is when you need to push yourself even more!”
If you consistently attend CycleBar classes, you may experience changes in how your body holds fat.
However, you’ll also hit a point where your body is no longer losing weight as quickly.
To get over this plateau, you’ll need to clean up your diet as well.
Nutrition — and an overall caloric deficit — should be the primary focus if your goal is to lose weight or build a leaner physique.
If you are willing to put in the effort, you will be rewarded after attending CycleBar classes for a month.
Most experts recommend you attend class 3-4 times per week to achieve the optimal results.
Improved Muscle Tone and Size
CycleBar separates itself from the pack of other spin studios with its unique weighted bar used during classes.
Classes usually start the same as any other spin class, with a warm-up section and a “hill-climbing” component in the beginning.
However, after you reach the halfway point of the class, you’ll be instructed to pick up your weighted bar for arm exercises.
You can choose from a 4lb, 6lb, or 10lb bar depending on your experience level.
While performing the weighted movements, you’ll continue pedaling, which can be difficult for many first-time members to complete.
Once you start to get the hang of it, you’ll notice your strength increasing and your muscle tone improving.
Physical therapist and CrossFit Level 1 coach Dr. Nicole Lombardo spoke about the improvements in body composition you can expect from CycleBar classes.
She says:
“Over the course of a month, you might notice an improvement in body composition.
“It takes 6-8 weeks for muscles to make true physiological changes and get stronger, but after one month, you may notice you have lost a few pounds with these workouts.”
Muscle growth is a slow and steady process that requires consistency more than anything else.
Going to CycleBar classes often will help you develop toned arms and shoulders as you incorporate weights into your routine.
Along with the added upper body workouts in a CycleBar class, you’ll receive the standard benefits of a spin class.
Your legs will become more toned, and you’ll develop a more muscular lower body.
Dr. Lombardo spoke about the improvements you may notice in your lower body as well, especially if you stick with CycleBar classes for a while, noting:
“At the 3-6 month mark, you might notice further weight loss in addition to toned muscles.
“This might be especially noticeable in the legs and glutes, which are the prime movers on the spin bike.”
Gaining strength in these muscle groups will help you improve your exercise performance in many areas of fitness.
Whether you are taking a spin class or a HIIT-style class, stronger legs will always help.
Improved Core Strength
We often hear people talking about the core, but what does that actually mean?
The core typically refers to a few key muscle groups of your body, including your:
- Abdominals
- Obliques
- Lower Back
- Glutes
Strengthening your core comes with many benefits, including a reduced risk of injuries and improved posture.
Studies have linked poor posture with chronic lower back pain, and strengthening your core can help with that as well.
The core muscles are used in every exercise movement you do.
Strengthening them can help to improve your athletic performance during spin class or any other workout.
With CycleBar classes, you get even more core engagement when holding the weighted bar overhead.
The core muscles have to work twice as hard to stabilize your body, which will help build up their strength quickly.
It’s important to remember to use proper form when riding the bike and working with the weighted bar during a CycleBar class.
Your instructor will demonstrate how your posture should look while riding and using the bar at the same time.
Practicing proper form will ensure that you’re engaging all of the correct core muscles without straining your lower back.
Increased Cardiovascular Endurance
One of the most sought-after results of attending CycleBar classes is an improvement in your cardiovascular system.
Strengthening your heart and improving your endurance will help to combat a large range of diseases and health issues.
According to Joey Thurman, CycleBar classes will improve your cardiovascular health while providing an extensive range of other benefits.
“As your body changes on the outside several weeks and months in, you will start to have more cardiovascular stamina, recovery, energy, toned muscles that you didn’t know you had, and a better overall look.”
When you have a stronger heart and more endurance, you’ll feel better overall and have more energy in your daily life.
Fitness classes that were once exhausting will now be energizing and make you feel great.
If you want to improve your cardiovascular health, you need to push your body to improve.
Your CycleBar instructors will give you cadence ranges and resistance levels to follow that are within your abilities but are also challenging.
The classes will be only as intense as you make them. If you need to work at a slower pace, you can do that as well.
How fast you progress is entirely up to you, and the instructors can provide you with the tools you need for an excellent workout.
At CycleBar, most classes follow a similar structure. They’re divided into six phases:
- Warm-up song: You’ll get your blood flowing and warm up your muscles for the upcoming workout.
- Second song: This is a “hill” portion of the class where you’ll stand up on the bike and pedal while increasing resistance.
- Main portion of class: After the second song, you are now in the main phase of the class. You’ll switch from low speeds, high speeds, hill-climbing, and whatever else your instructor has planned.
- Weight bar phase: Once most of the spin bike portion is complete, you’ll incorporate the weighted bar into the routine.
- Intense sprint: You’ll finish off your main workout with an intense, all-out sprint on the bike that gives your body one last push.
- Cool-down: After your intense workout, you’ll finish by pedaling slowly and getting your heart rate to return to normal.
Depending on the class type, you’ll go through a classic workout or a connect workout.
During the classic workout, you can view your stats on a monitor in real-time as you go through the class.
When you attend a connect workout, the instructors will unplug the monitors, and all you have to focus on is the music and having a good time.
Regardless of which class you take, CycleBar will help improve your cardiovascular endurance and give you a fantastic workout.
Improved Mood and Self-Esteem
CycleBar aims to build a strong community of members who are looking to have a great workout.
When you step foot into a CycleBar studio, you’ll catch on to its contagious energy.
Thanks to the friendly staff, instructors, and members, you’ll feel like you are a part of a team.
The instructors are welcoming, and they strive to provide the best exercise experience possible.
Being surrounded by like-minded individuals can help you feel motivated and encourage you to adopt a more positive mindset.
You’ll experience better moods and have more self-confidence not just from the atmosphere but from the exercise itself.
Dr. Nicole Lombardo explained the mood-enhancing benefits of spin classes and what they can do for your self-esteem, mentioning:
“Exercise of any type can help improve mood as it releases endorphins—our body’s natural happy hormone.
“Combine this with a positive and energetic spin instructor, and you will feel great after a spin workout.”
CycleBar makes their classes fun with a positive atmosphere and music that will keep you excited throughout the workout.
Each instructor has a unique style, but all of them are supportive.
You’ll also have an easier time staying motivated with your instructors and friends in class to keep you accountable.
If you have trouble finding motivation to go to a traditional gym, going to a studio like CycleBar is a great choice.
Wrapping Up
CycleBar is an excellent fitness studio that works your entire body with its unique, energizing workouts.
If you’re looking to improve your cardiovascular health, lose fat, or build core strength, you should try CycleBar’s workouts.
The atmosphere of these classes will also improve your mood and give you a boost of confidence for all of your fitness goals.
If you’re worried about signing up for a membership without trying the class, CycleBar offers a free first ride at many of their locations.
They’re definitely worth trying if you want to experience the benefits of a spin class!
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Hope this helps!