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From YouTube: Healthy Living with Nancy Shaw | Indoor Cycling Classes
Description
Learn about this fun athletic based cardiovascular workout offered at Ames Parks and Recreation.
A
A
A
B
Well,
there's
a
lot
of
fun
ways
that
you
can
go
about
it.
It
really
can
be
for
absolutely
anybody
right.
It
can
be
for
somebody
who
has
never
been
on
a
bike
before
it
can
be.
For
somebody
who
is
an
avid
cyclist
like
myself
and
the
great
thing
about
it
is
the
workout
can
be
tailored
to
meet
the
individual
needs
of
the
participant.
B
They
can
get
guidance
from
the
instructor,
but
they
can
kind
of
gear
it
down
if
they
need
more
of
a
recovery
ride
or
they
can
ramp
it
up
if
they
need
more
of
an
interval
workout,
and
so
it
really
does
allow
for
that,
and
the
great
thing
is
they're
all
together,
so
every
other
cyclist
in
the
room,
even
though
they
may
be
going
completely
different
speeds.
It's
not
like
being
on
the
open
road
where
you
lose
somebody
you're
still
together,
yes,
and
have
that.
A
B
A
A
We
have
some
times,
maybe
set
aside
for
people
to
come,
set
up
on
a
bike,
because
that
is,
you
know,
really
important
that
a
person
is
set
up
right.
So
I
want
to
go
through
with
you
just
the
the
four
different
adjustments
and
that's
one
of
the
reasons
why
these
bikes
are
so
great
is
because
they
do
really
individualize
the
fit
for
each
person
and.
B
The
the
key
thing,
I'm
really
glad
that
you
brought
up
the
bike,
fit
because
the
key
thing
is
the
bike
fit
if
if
a
person
comes
in
and
they
don't
take
the
time
to
get
fit
properly
on
the
bike,
it's
not
going
to
be
comfortable
for
them.
They
may
not
have
the
best
experience
and
they
may
not
come
back.
That's
not
what
we
want.
We
want
them
to
have
the
best
possible
experience
and
that
bike
fit
is
key
for
that
right
and
so
we're
going
to
make.
A
B
Here,
that's
good
for
you
all
right
and
then
go
ahead
and
hop
on
the
bike
and
we'll
worry
about
the
handlebars
in
just
a
minute,
but
we're
going
to
start
with
the
seat
position.
Okay.
So
what
I
want
you
to
do
is
just
rotate
the
feet
for
a
couple
of
turns
kind
of
loosening
up
the
legs
a
little
bit
and
then
go
ahead
and
stop
with
your
feet
at
three
and
nine
on
a
clock.
But
I
want
this
one
to
be
at
the
three
okay.
B
B
A
B
A
B
And
spin
for
me
for
a
minute
and
stop
that
looks
much
better
all
right
and
then
we
want
to
slight
bend
in
the
elbows.
So
we're
going
to
slide
this
over
just
a
little
bit
here
so
yeah.
You
can
literally
come
in
off
of
the
street
with
your
and
go
ahead
and
just
ride
nice
and
easy
relax
the
arms
shoulders
away
again.
B
Relaxed
how
does
that
feel
that
feels
great
good
great?
So
those
are
the
four
adjustments
that
we
can
be
making
to
the
bike
to
help
fit
the
individual
people
may
come
in
looking
like
they're
professional
cyclists
with
the
shoes
and
the
get
up
and
the
gear,
and
all
of
that,
it's
not
at
all
necessary
right.
You
can
come
in
and
test.
A
Your
shoes
there,
exactly
whatever
your
favorite
workout
gear,
is
when
you're
on
a
bike.
For
me,
it's
a
ton
of
shoes
and
shorts.
There
you
go
so
these
bikes
again.
I
need
to
talk
about
my
beautiful
kaiser
bikes.
What
makes
them
unique
as
well
is
our
computer
monitor,
so
it
does
have
gears,
which
is
different
than
some
of
the
cycles
out
there.
B
It
does
so
when
an
instructor
walks,
you,
through
your
workout
they're,
most
likely
going
to
tell
you
to
be
looking
at
your
watts
or
the
power
that
you're
putting
out
as
well
as
potentially
the
cadence,
which
is
your
rpms.
And
so
what
they're
doing
there
is
trying
to
get
you
to
have
a
variety
of
intensities.
B
Sorry
higher
power
output,
so
you're
going
to
see
two
completely
different
numbers
there.
But
when
you're,
on
kind
of
a
sprint
and
you're
you're
going
fast
you're
going
to
see
that
cadence
really
start
to
pick
up
the
revolutions
per
minute,
pick
up
and
potentially
the
power
depending
upon
how
balanced
everything
is,
but
that
those
are
some
of
the
things
that
the
instructor
should
be
walking
us
through
right
and.
A
That
will
really
again
be
individualized
for
each
person,
but
they
give
you
kind
of
a
border
of
what
to
look
for
when
you,
when
you
like,
for
your
rpms
absolutely
and
then
these
bikes,
which
again
is
kind
of
unique
and
fun,
have
they
have
24
gears.
Now
that's
a
lot
of
gears,
but
tell
me
a
little
bit
about
the
gears
as
far
as
the
base
gear
and
what
would
you
so.
B
B
Base
gear
so
basically
we're
looking
at
comfort
in
terms
of
how
comfortable
do
you
feel
that
you're
you're
riding
we're
looking
at
perceived
effort
on
a
scale
of
one
to
ten?
Do
you
feel
like
currently
you're
writing
at
a
one?
Do
you
feel
like
you're,
currently
writing
at
a
ten
or
whereabouts
in
the
middle?
B
Person
exactly
and
you
can
adjust
accordingly
so
that
the
professional
cyclist
or
the
you
know
the
person
who's
out
riding
thousands
of
miles.
They
can
adjust
their
bike
to
have
a
base
effort.
That's
a
little
bit
more,
whereas
somebody
who's
brand
new
to
cycling
can
come
and
adjust
and
start
out
at
a
much
easier
gear,
and
so
everybody
can
get
something
out
of
out
of
the
indoor
cycling,
workout.
A
And
all
our
classes
are
going
to
be
45
or
50
minute
classes.
Most
of
them
will
be
just
interval
cycle
classes,
but
we
do
have
a
couple
on
the
schedule
that
will
be
cycle
core,
so
we
have
the
benefit
of
adding
some
extra
core
exercises
at
the
end
of
the
class.
So
again,
we're
really
excited
to
bring
indoor
cycling
to
ames
parks
and
recreation.