True or False: Indoor Cycling Makes the Thighs Bigger

Written by Branda Polk

What do you get when you combine stationary bicycles with great music and an enthusiastic, motivational instructor? You get indoor cycling, one of the latest group fitness class crazes to hit the fitness industry. Group cycling, or spinning, classes are available in health clubs, church recreation centers, boxing clubs, and as stand alone exercise facilities. Cycling classes are beneficial to all fitness levels. Each rider sets the intensity of their workout based on the resistance used on the bike and the speed that they pedal. Beginners and advanced athletes can all get a good workout in the same class setting. Cycling classes are excellent for increasing cardio-respiratory fitness, burning fat, building muscular strength and endurance, and improving overall fitness. So, why do some people choose to avoid cycling classes? Well, they believe that it will make their thighs bigger.

True or false: Indoor cycling makes the thighs bigger. FALSE. While it is true that cycling uses the legs as the primary source of muscular power, it does not cause the muscles of the thighs to get larger. Cycling is an aerobic exercise option that combines small intervals of increasingly higher resistance pedaling, to mimic climbing a hill, with racing or speed intervals and endurance pacing on a “flat” or consistent resistance and speed. A balanced, effective cycling class will combine a variety of elements into the workout to help the rider experience the benefits of cycling. The result of cycling for fitness is leaner, stronger thighs, hips and glutes and not bulky thick thighs.

Consider the following tips to make your first cycling class experience a success:
1. Arrive early to the class and tell the instructor that you are new. 
2. Allow the instructor to help you set your seat and handle bars to the right height for you. 
3. Bring water and a towel with you to class. 
4. Wear long, close fitting shorts (padded bike shorts are not necessary but are helpful) and a lightweight, moisture wicking top for the workout.
5. Wear stiff-soled shoes such as cross-trainers or even low-cut hiking or trail shoes if you do not have cycling shoes. Running shoes are not recommended for cycling. The soles are too flexible and can lead to foot pain. If you find that you want to include cycling classes into your regular fitness routine, invest in a pair of cycling shoes for an optimal riding experience and to protect your feet.
6. Pace yourself during the class. Listen to your own body and increase the resistance and speed according to your fitness level. As with any exercise, if you feel light-headed, nauseous, dizzy or out of breath during the workout, slow down and reduce the resistance. Even very fit people can experience this with a new workout. 
7. Don’t compete with others in the class. Work at your best pace.
8. Give yourself time to adapt to the bike. It takes at least three classes for your seat and legs to get used to the equipment. If you are experiencing knee pain during the ride, tell the instructor so he or she can adjust your bike or your form to alleviate the pain.

Don’t let a myth keep you from trying this strong, effective workout. Give cycling and try and experience the power benefits of a healthier heart and a leaner body.
 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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