Type of training: Cycling (indoor and outdoor)

Cycling is one of the most effective types of exercise for improving cardiovascular fitness, strengthening leg muscles and promoting fat loss. It can be practiced both outdoors and indoors, each with its own specific advantages. In this article, we explore the benefits of each modality and how you can include cycling in your training routine.

Benefits of Cycling

• Improves cardiovascular capacity : Increases the efficiency of the heart and lungs.
• Strengthens muscles : It mainly works the legs and glutes, but also involves the core and arms.
• Low impact : Ideal for those who want to avoid excessive impact on their joints.
• Helps with weight loss : Burns calories and increases basal metabolism.
• Improves endurance and strength : Allows you to train for long periods, increasing muscular endurance capacity.

Indoor Cycling

Indoor cycling includes activities such as spinning or stationary bike training. It is a convenient option for those who want to train regardless of the weather conditions.

Advantages of Indoor Cycling

• Controlled training : Allows you to adjust resistance and measure performance accurately.
• Safety : Avoids risks associated with traffic and uneven terrain.
• Variety of workouts : Can include HIIT, resistance or endurance training.
• Available all year round : Does not depend on the weather, allowing regular training.

Indoor Training Suggestion

1. Warm-up (10 minutes) : Pedal at a moderate pace.
2. Main phase (20-30 minutes) :
   • 5 minutes of high intensity, followed by 2 minutes of recovery.
   • Repeat 4 to 6 times.
3. Cool down (5-10 minutes) : Gradually reduce the intensity and finish with stretching.

Outdoor Cycling

Outdoor cycling is a dynamic experience that allows you to explore different terrains and environments, making training more challenging and motivating.

Advantages of Outdoor Cycling

• Greater variety of terrain : Possibility to train climbs, descents and speed on roads or trails.
• Psychological benefits : Being outdoors improves mood and reduces stress.
• Technique improvement : Develops balance, coordination and reflexes.

Outdoor Training Suggestion

1. Warm-up (10 minutes) : Cycle at a moderate pace on flat terrain.
2. Interval training (30-40 minutes) :
   • 5 minutes of moderate intensity, followed by 1 minute of sprinting.
   • Repeat 6 to 8 times.
   • Include hills to challenge strength and endurance.
3. Cool down (10 minutes) : Cycle slowly and stretch your core muscles.

Tips to Maximize Your Workout

• Maintain correct posture : Prevents pain and injuries, ensuring efficient training.
• Hydration and nutrition : Drink water regularly and consume foods rich in carbohydrates and proteins.
• Use appropriate equipment : Helmet, technical clothing and appropriate footwear are essential for comfort and safety.
• Alternate between indoor and outdoor : Combining the two types of training can boost results and keep you motivated.

Conclusion

Cycling, whether indoor or outdoor, is an excellent option for improving cardiovascular health, strengthening muscles and burning calories. Choose the type of training that best suits your routine and goals, and enjoy the benefits of this versatile and effective sport.

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Training Type

Strength Training

1. Free weight training (dumbbells, barbells, kettlebells)
2. Weight training machines
3. Functional training
4. Progressive resistance training
5. Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
6. Isometric strength training
7. Strongman (training with equipment such as tires and logs)

Cardiovascular Training

8. Running or jogging
9. Cycling (indoor and outdoor)
10. Cardio machine training (treadmill, elliptical, rowing, exercise bike)
11. Swimming
12. High Intensity Training (HIIT)
13. LISS Training (Low-Intensity Steady State)
14. Rope jumping

Flexibility and Mobility Training

15. Dynamic and static stretching
16. Yoga
17. Pilates
18. Joint mobility training
19. Myofascial release training (foam roller)

Functional and Free Body Training

20. Calisthenics (body weight exercises such as push-ups and pull-ups)
21. TRX (suspension) training
22. Animal flow
23. Parkour
24. Artistic gymnastics

Specific Sports Training

25. Football, basketball, volleyball training, etc.
26. Athletics training (running, jumping, throwing)
27. Water sports training (surfing, rowing, water polo)
28. Combat training (boxing, kickboxing, MMA, jiu-jitsu)
29. Winter sports training (skiing, snowboarding)

Resistance Training

30. Endurance training (long distance)
31. CrossFit (mix of strength, endurance and cardio)
32. Circuit training
33. Metabolic training
34. Plyometric training (explosiveness, such as jumping and throwing)

Mental and Recovery Training

35. Active meditation
36. Tai Chi
37. Sports massage and active recovery
38. Breathing training

Outdoor Training

39. Hiking and trekking
40. Trail running
41. Climbing
42. Outdoor Bootcamp
43. Sprint training on hills or stairs

Goal-Specific Workouts

44. Weight loss training (focus on HIIT and LISS)
45. Hypertrophy training (muscle growth)
46. Rehabilitation training (post-injury, physiotherapy)
47. Pre/postpartum training
48. Anti-aging training

Technological Training

49. Virtual Reality (VR) Training
50. Vibrating platforms
51. Wearable-assisted training (smart watches, heart rate bands)
52. Training on apps or online platforms