Starting a new workout can feel intimidating, especially when it involves equipment, group classes, and unfamiliar routines. Many people in Singapore are curious about indoor cycling but hesitate to join their first session because they are unsure what to expect. indoor cycling, often known as RPM™ in structured formats, is one of the most effective and beginner-friendly workouts you can try. It combines cardiovascular training, muscle endurance, and motivation in a safe, low-impact environment.
Gyms such as True Fitness offer well-designed RPM™ classes that cater to people of all fitness levels, including complete beginners. With the right preparation and guidance, your first indoor cycling class can be enjoyable, rewarding, and the start of a consistent fitness journey.
What Exactly Is Indoor Cycling?
Indoor cycling is a cardio workout performed on a stationary bike, usually in a group setting led by an instructor. Unlike cycling outdoors, where weather and terrain determine the ride, indoor cycling uses resistance adjustments and varied pedalling speeds to simulate different conditions such as sprints, hill climbs, and steady flats.
Most classes last between 45 to 60 minutes and are music-driven. The rhythm of the music matches the pace of pedalling, creating a fun and motivating atmosphere. For beginners, the beauty of indoor cycling lies in its adaptability, since resistance and speed can be adjusted individually.
Why Indoor Cycling Is Perfect for Beginners
Indoor cycling is one of the best entry points for people new to structured fitness for several reasons:
-
Low Impact: It is gentle on joints, making it safer than high-impact workouts like running.
-
Scalable Intensity: You can control resistance and cadence, ensuring you work at your comfort level.
-
No Experience Required: Unlike outdoor cycling, you do not need to worry about balance, traffic, or technical gear.
-
Motivating Environment: Instructors and group energy help beginners stay focused and push through challenges.
-
Quick Progress: Many beginners notice improved stamina and energy levels after just a few weeks.
How to Prepare for Your First Indoor Cycling Class
Preparation helps make the first experience smooth and enjoyable. Here are some essential steps:
Book in Advance
Classes often fill up quickly, especially during peak hours. Reserving your slot ensures you secure a spot and can plan your day accordingly.
Dress Comfortably
Wear breathable, moisture-wicking clothing. Padded cycling shorts or leggings reduce discomfort during longer rides.
Footwear Matters
Many studios provide clip-in pedals that work best with cycling shoes, but regular trainers are acceptable for beginners.
Bring Essentials
A towel and a full water bottle are non-negotiable. Indoor cycling can be intense, and hydration is critical.
Arrive Early
Reaching at least 10 to 15 minutes before class allows time for bike setup, warm-up, and instructor guidance.
Bike Setup: Getting It Right from the Start
Correct bike setup is crucial for comfort and safety. Beginners often overlook this step, but improper posture can cause strain. Key adjustments include:
-
Seat Height: Set so that your knees remain slightly bent at the bottom of each pedal stroke.
-
Handlebar Height: Beginners may prefer higher handlebars to reduce strain on the back and shoulders.
-
Seat Position: Adjust forward or backward to align knees with pedals.
Most instructors at gyms like True Fitness are happy to help with setup before class, so do not hesitate to ask.
What to Expect During Class
Your first session might feel challenging, but knowing the structure helps ease nerves.
-
Warm-Up: Gentle pedalling to raise heart rate and prepare muscles.
-
Intervals: Alternating between sprints, hill climbs, and steady cycling, guided by music and instructor cues.
-
Resistance Adjustments: Turning the resistance knob simulates outdoor terrain changes.
-
Cool-Down and Stretching: Gradual slowing down followed by stretches to prevent stiffness.
The music-driven structure makes time pass quickly, and even beginners often find themselves immersed in the rhythm.
Common Beginner Mistakes to Avoid
-
Skipping Bike Setup: Incorrect alignment leads to discomfort and risk of injury.
-
Overexertion Early On: Beginners sometimes push too hard at the start and burn out mid-class. Pace yourself.
-
Holding Breath: Controlled breathing is vital for stamina. Avoid shallow breaths during sprints.
-
Poor Posture: Keep shoulders relaxed, engage your core, and avoid leaning heavily on handlebars.
-
Not Hydrating Enough: Sweat loss can be high, so drink water consistently throughout.
By being mindful of these points, beginners can enjoy their session without setbacks.
How Indoor Cycling Builds Confidence for Newcomers
For many, the biggest barrier to starting a workout routine is lack of confidence. Indoor cycling helps break this barrier by offering immediate, visible progress. Even after the first class, beginners often feel energised and accomplished.
The group setting creates accountability, while music and instructor encouragement keep motivation high. Over time, this confidence extends beyond the studio, leading to healthier lifestyle choices such as improved diet and more consistent exercise.
Progressing Beyond the First Class
Your journey does not end with the first ride. To continue growing:
-
Aim for two to three sessions weekly to build stamina steadily.
-
Track progress with a smartwatch or fitness app.
-
Gradually increase resistance during climbs to strengthen leg muscles.
-
Explore other fitness options such as yoga or strength training to complement cycling.
With consistent effort, beginners quickly evolve into confident regulars who look forward to each session.
Why True Fitness Is a Great Choice for Beginners
True Fitness provides an ideal environment for first-timers. Their RPM™ classes are designed to welcome newcomers while also challenging experienced riders. Professional instructors guide participants through every stage, from bike setup to cooldown. The music-driven sessions make classes fun and engaging, helping beginners push past self-doubt.
Beyond cycling, True Fitness offers facilities such as strength zones, functional training areas, and recovery spaces, ensuring that members can pursue a well-rounded fitness journey.
Real Experiences from Beginners in Singapore
A university student shared how she was nervous before her first indoor cycling class but soon found it to be one of the most enjoyable workouts she had tried. Within a month, she reported higher energy levels and improved stamina. Another beginner, a working professional, explained that the structured sessions helped him stay consistent with exercise despite a demanding job schedule.
These real-life stories show how beginners can quickly adapt to and benefit from indoor cycling.
FAQs About Indoor Cycling for Beginners
Q. Do I need to be fit before joining a class?
Not at all. Indoor cycling is suitable for all fitness levels, and you can adjust resistance to your comfort.
Q. How long should beginners cycle in their first class?
Most classes are 45 minutes. You can sit out short intervals if needed and gradually build endurance.
Q. Will indoor cycling hurt my knees?
No, when the bike is set up correctly, cycling is low impact and safe for the knees. If discomfort occurs, check setup or reduce resistance.
Q. Can I lose weight with indoor cycling as a beginner?
Yes. Even at beginner levels, classes can burn 400–600 calories per session, contributing to weight loss when paired with healthy eating.
Q. What should I eat before my first session?
A light meal with carbs and protein, such as a banana with yoghurt or a slice of toast with peanut butter, will give you energy without discomfort.
Comments are closed.