The effects of indoor cycling training in sedentary overweight women

Abstract

The aim of this study was to evaluate the body composition and physiological effects in young sedentary overweight women after an indoor cycle training period.
Fourteen subjects (22.6+/-2.1 yrs; 25-29.9 BMI) were trained for 12 weeks in a specific indoor cycling protocol (ICP) consisting of three sessions/week carried out in a fitness room. Body composition and physiological parameters were taken before the beginning of the study and after 12, 24 and 36 sessions.
We observed a reduction of 2.6% and 3.2% in body weight and of 4.3% and 5% in fat mass after 24 and 36 sessions respectively (P<0.05). Lean mass increased by 2.3% and 2.6% respectively after 24 and 36 sessions. Body circumferences diminished in response to ICP. Resting heart rate decreased by 6.5% and 9% respectively after 24 and 36 sessions. After the tenth week, we found a reduction of 11 beats.min-1 in average training heart rate, an increase of 0.5 mL/kg-1.min-1 in average training oxygen uptake and an increase of 8.6 Watts in average power output. Moreover, an increase in cardio-respiratory fitness was observed (37.1+/-4.3 vs. 40.2+/-4.6 mL/kg-1.min-1) after 36 sessions.
The decrease in body weight, without any restriction on food consumption, and the improvement in cardio-respiratory fitness suggests that ICP may be efficient for losing weight and preventing the increased risk of cardiovascular disease in young overweight women. Indoor cycling can be performed by young sedentary overweight women; however, it is fundamental to formulate training protocols which are intensity and length specific to the fitness level of the participants.

Full text

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J SPORTS MED PHYS FITNESS 2010;50:159-65
The effects of indoor cycling training in sedentary
overweight women
Aim. The aim of this study was to evaluate the body composi-
tion and physiological effects in young sedentary overweight
women after an indoor cycle training period.
Methods. Fourteen subjects (22.6±2.1 yrs; 25-29.9 BMI) were
trained for 12 weeks in a specific indoor cycling protocol (ICP)
consisting of three sessions/week carried out in a fitness room.
Body composition and physiological parameters were taken
before the beginning of the study and after 12, 24 and 36 sessions.
Results. We observed a reduction of 2.6% and 3.2% in body
weight and of 4.3% and 5% in fat mass after 24 and 36 sessions
respectively (P<0.05). Lean mass increased by 2.3% and 2.6%
respectively after 24 and 36 sessions. Body circumferences
diminished in response to ICP. Resting heart rate decreased
by 6.5% and 9% respectively after 24 and 36 sessions. After the
tenth week, we found a reduction of 11 beats·min-1 in average
training heart rate, an increase of 0.5 mL/kg-1·min-1 in average
training oxygen uptake and an increase of 8.6 Watts in average
power output. Moreover, an increase in cardio-respiratory fit-
ness was observed (37.1±4.3 vs. 40.2±4.6 mL/kg-1·min-1) after
36 sessions.
Conclusion.The decrease in body weight, without any restric-
tion on food consumption, and the improvement in cardio-res-
piratory fitness suggests that ICP may be efficient for losing
weight and preventing the increased risk of cardiovascular
disease in young overweight women. Indoor cycling can be
performed by young sedentary overweight women; however, it
is fundamental to formulate training protocols which are inten-
sity and length specific to the fitness level of the participants.
K
EY WORDS
:Indoor cycling - Overweight - Exercise.
I
ndoor cycling lessons are normally undertaken in a
fitness room where participants cycle together on
modified stationary bikes and follow the music rhythm
and the instructions of an indoor cycling trainer. Indoor
cycling (IC), also known as spinning®, is a fitness
activity characterized by steps of workout with variable
intensity and a high/moderate involvement of the car-
diovascular system as well as the skeletal muscles.1-3
Several authors classified IC as a physical activity
requiring considerable effort, essentially anaerobic,
and therefore not suitable for everyone.1, 3 According
to other authors IC is a very versatile fitness activity;
indeed involvement of the energetic and cardiovascu-
lar systems can vary according to the music (cadence
rhythm), instructions of the instructor, and technique
and strength applied to the flywheel.4-6 Therefore, IC
can be a predominantly aerobic, anaerobic or mixed
activity. Despite the worldwide popularity of IC,
incomplete and mostly non-scientific studies exist
which are aimed at assessing its effects on metabolic
and cardiovascular functions. It is known that tradi-
tional cycling training can be used for losing weight and
increasing aerobic performance.7, 8 However, the IC fit-
1Department of Sports Science (DISMOT)
University of Palermo, Palermo, Italy
2School of Sports Science, University of Palermo, Palermo, Italy
3“E. Luna” Human Anatomy Section
Department of Experimental Medicine
University of Palermo, Palermo, Italy
4Human Physiology Section, Department of Anatomy and Physiology
University of Padova, Padua, Italy
5Scuola dello Sport Sicilia, CONI, Ragusa, Italy
Acknowledgements.—The authors wish to thank the participants to the
study, Dr. Amalia Pilano, Dr. Esamuela Mancuso, Mr. Salvatore Di Noto,
Mr. Gabriele Morana and MD Caterina Mammina.
Received on September 25, 2009.
Accepted for publication on June 3, 2010.
Corresponding author: A. Bianco, PhD,Assistant Professor, Department
of Sports Science (DISMOT), School of Sports Science, University of
Palermo, via Maggiore Toselli 87b, 90143 Palermo, Italy.
E-mail: antoninobianco@unipa.it
A. BIANCO 1, 2, M. BELLAFIORE1, 2, G. BATTAGLIA2,
A. PAOLI4, G. CARAMAZZA 2, 5, F. FARINA2, 33, A. PALMA1, 2, 5
Vol. 50 - No. 2 THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS 159

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160 THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS June 2010
ness activity presents completely different features
compared with outdoor cycling, because it is per-
formed with music, the aim of an instructor and the bio-
mechanics of pedaling. Therefore, the training meth-
ods of outdoor cycling cannot be applied to IC lessons.
Indicators of training intensity such as heart rate (HR)
and the rating of perceived exertion (RPE) can allow
participants to gauge their efforts and check their per-
formance within safe ranges, to avoid overexertion
and to maximize the benefits of their training time and
effort.7A study carried out by Kang et al.9on 15 sub-
jects showed that there were no differences in average
V
.O2, HR, and RPE during exercise when doing a spin-
ning protocol of variable intensity and an exercise
regime performed at constant intensity. However, V
.O2
measured after a spinning protocol of variable inten-
sity was higher than postexercise V
.O2from a constant
intensity protocol.
The authors suggested that this increase could play
a role in mediating post exercise energy expenditure.9
The main motivation for many sedentary, often over-
weight or obese people who begin a fitness physical
activity program is weight control rather than the
improvement in their cardiovascular fitness.4, 7, 10
The aim of the present study was to evaluate the
effects of a specific IC protocol (ICP) on several anthro-
pometric (body weight, lean mass, fat mass and cir-
cumferences) and cardio-respiratory (oxygen uptake
and HR) parameters in sedentary overweight women.
Materials and methods
Study design
We formulated a universal and easily learned indoor
cycling protocol following the guidelines of the
Schwinn®Fitness Academy. Our protocol was mainly
aerobic and characterized by a progressive increase in
the exercise intensity varying the resistance applied to
the bikes’flywheels. IC positions, music beats/min and
leg revolution/min remained unchanged for each music
track for the whole of the training protocols. These
variables were selected according to the anthropomet-
ric features and the cardio-respiratory fitness of the par-
ticipants. For the study only young overweight seden-
tary women were selected, because this population is the
most inclined to attend the fitness area of IC. Our study
utilized a pre- post-design in which the subjects were
used as their own controls. Indeed, our purpose was to
analyze the effects of our IC protocol on body compo-
sition and cardio-respiratory fitness (CRF) in over-
weight women before and after the training period.
Subjects
In order to select the participants, 76 young females
filled in anamnesis and cardio-respiratory fitness (CRF)
schedules.11 Fourteen young healthy sedentary over-
weight women (22.6±2.1 years; 25-29.9 Body Mass
Index), who had not performed any physical activity
in the past, were recruited for the experimentation.
With the aid of medical questionnaires and a specific
software (WinFood2.0, Medimatica s.r.l., Colonnella,
Teramo, Italy) the theoretic 1560±170 Kcal daily food
intake was calculated. During the study, participants
followed a Mediterranean diet including breakfast,
lunch, snack and dinner without any specific limit on
food consumption. All the subjects gave their informed
consent prior to participation in this study, which was
approved by the local institutional Ethics Committee.
The data including body composition, resting heart
rate and resting systolic and diastolic arterial pressure
were acquired before the beginning of the study and
after 12, 24 and 36 sessions of ICP. Basal metabolic
rate, fat and lean mass percentage were evaluated by
multi-frequency bioimpedance analysis (InBody320,
Biospace, Beverly Hills, Los Angeles, CA, USA)
between 7.00 am and 09.40 am. Arm, chest, abdomen,
thigh and leg circumferences were measured accord-
ing to the anthropometric standardization reference
manual by Lohman et al.12 Resting HR and arterial
pressure were recorded between 9.00 am and 10.20
am by a digital blood pressure machine (Mx3 plus,
Omron, Germany). The studies were performed dur-
ing the post-menstrual period (6-11 days after the end
of the menstrual cycle). During the first and tenth
weeks, training HR (HRtr), V
.O2(V
.O2tr) and power
output (Watttr) were recorded by HR monitors (S810i,
Polar, Oulu, Finland), ergospirometer system (K4 b2,
Cosmed srl, Rome, Italy) and U5x upright cycle sta-
tionary bike (Matrix, Cottage Grove, OR, USA),
respectively. For this evaluation we substituted one
IC Schwinn bike with one U5x upright bike to measure
the Watttr parameter.
Procedures
The participants were trained for 12 weeks in a spe-
cific ICP that followed the guidelines of the Schwinn®

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EFFECTS OF INDOOR CYCLING ON OVERWEIGHT WOMEN BIANCO
Cycling Official Program. The training period con-
sisted of three sessions/week carried out from 7.00 to
8.00 pm in the fitness room at the University Campus
of Palermo (CUS Palermo). Each session has lasted for
53’3’. The protocol was performed on stationary bikes
(Spin Bike ICX Elite, Schwinn®, Givisiez,
Switzerland). Position, length, music rhythm cadence
(Bpm) and revolution per minute (Rpm) are shown in
Table I. The hand positions adopted in the ICP were
“narrow” or “position one”, “wide” or “position two”,
and “standing” or “position three”. An incremental
test created by Mac Dougall et al.13 was used to mea-
sure V
.O2max,HR
max and Wattmax at the beginning of
the experimentation and after 36 ICP sessions. In par-
ticular, the initial power output was 25 Watts with an
increase of 25 Watts every minute (Table II). This test
was performed by all the subjects in the fitness room
at the University Campus between 4 pm and 9.30 pm
using U5x upright cycle stationary bike. The U5x bike
was specifically chosen to collect data on Watts.
Statistical analysis
Data are expressed as means±SD. Repeated analy-
sis of variance (ANOVA) with Bonferroni’s multiple
comparison and linear trend test among the continuous
variables and single values were performed by
Statistica 8.0 Software (Tulsa, OK, USA). Intraclass
correlation coefficients (ICCs) were calculated by
Statistica 8.0, before experimentation and after 12, 24
and 36 IC-sessions for the following measurements:
body weight, fat and lean mass, BMR, circumferences
of calf, thigh, abdominal, chest and arm, resting HR,
diastolic and systolic AP. Values were considered sig-
nificantly different at P<0.05.
Results
Analysis of body composition and circumferences
ICCs showed a high internal consistency of the base-
line and post-IC session measurements. ICCs for the
measurements obtained before experimentation ranged
TABLE I.—Indoor cycling protocol
Positions Time Bpm Rpm
Warm up
Seated flat 3’00’’ 95 9 5
Seated flat 3’28’’ 100 10 0
Seated flat 2’12’’ 102 10 2
Standing flat 30’’ 102 10 2
Seated flat 2’ 102 1 02
Standing flat 30’’ 102 10 2
Seated flat 1’39’’ 100 1 00
Standing flat 20’’ 100 10 0
Seated flat 30’’ 100 10 0
Standing flat 20’’ 100 10 0
Seated flat 30’’ 100 10 0
Standing flat 20’’ 100 10 0
Training period
Seated flat 1’08’’ 100 1 00
Rolling terrain 10’’ 100 10 0
Seated flat 10’’ 100 10 0
Rolling terrain 10’’ 100 10 0
Seated flat 10’’ 100 10 0
Rolling terrain 10’’ 100 10 0
Seated flat 1’10’’ 100 1 00
Seated climb 2’43’’ 128 6 4
Combo hill 1’ 128 6 4
Seated climb 2’ 128 64
Standing climb 1’ 128 64
Seated climb 3’17’’ 130 65
Combo hill 1’ 130 65
Combo hill (Increasing pyramid) 2’ 130 65
Standing climb 1’30’’ 130 6 5
Seated climb 30’’ 130 6 5
Seated flat 5’43’’ 92 9 2
Seated flat 1’12’’ 100 1 00
Standing flat 15’’ 100 10 0
Seated flat 30’’ 100 10 0
Standing flat 15’’ 100 10 0
Seated flat 1’30’’ 100 1 00
Cool down
Seated flat 1’54’’ 95 9 5
Standing flat 5’’ 95 9 5
Seated flat 25’’ 95 95
Standing flat 5’’ 95 9 5
Seated flat 25’’ 95 95
Seated flat 2’47’’ 92 9 2
Stretching on the floor 6’
Bpm: music beats per minute; Rpm: revolutions per minute.
TABLE II.—Initial power output.
Minutes Watts R p m
0-1 25 60-70
1-2 50 60-70
2-3 75 60-70
3-4 100 60-70
4-5 125 60-70
5-6 150 60-70
6-7 175 60-70
7-8 200 60-70
8-9 225 60-70
9-10 250 60-70
Modified MacDougall’s test.

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162 THE JOURNAL OF SPORTS MEDICINE AND PHYSICAL FITNESS June 2010
from 0.96 (body weight, fat mass, lean mass and BMR)
to 0.99 (calf, thigh, abdominal, chest and arm cir-
cumferences). For post IC sessions data, ICCs ranged
between the following values: body weight, fat mass,
lean mass, BMR, 0.95 to 0.98; calf, thigh, abdominal,
chest and arm circumferences, 0.98 to 0.99. No sig-
nificant differences were found between the IC-ses-
sions. The initial body weight (70.8±8.8 kg) showed a
reduction of 2.6% and 3.2% respectively after 24 and
36 indoor cycling sessions (ICS). Moreover, we
observed a significant decrease of 4.3% and 5% in fat
mass respectively after 24 and 36 ICS (P<0.05). In
contrast, lean mass significantly increased by 2.3%
and 2.6% respectively after 24 and 36 ICS. All cir-
cumference measurements significantly diminished
in response to ICP. In particular, calf circumference
decreased by 2.4% and 2.8% after 24 and 36 ICS,
respectively. We observed a reduction of 1% and 1.3%
in thigh circumference respectively after 24 and 36
ICS. Abdominal circumference decreased by 1.7%
and 2.1% respectively after 24 and 36 ICS. Chest cir-
cumference decreased by 1.8% and 2.3% respective-
ly after 24 and 36 ICS. Finally, arm circumference
decreased by 7.3% and 7.7% respectively after 24 and
36 ICS. During the experimentation, these parame-
ters showed a significant linear trend. In addition, the
basal metabolism rate did not undergo any significant
modification in response to the training protocol (1
434±102 vs. 1495±92 Kcal Day-1). These data are
shown in Table III.
Physiological parameters
ICCs showed a remarkable internal consistency at
baseline and post-IC sessions. ICCs for the measure-
ments of diastolic and systolic AP and resting HR
ranged from 0.96 to 0.98 both before experimentation
and after the IC-sessions, without any significant dif-
ference between sessions. Resting HR decreased by
6.5% and 9% respectively after 24 and 36 ICS.
However, we did not observe any significant differ-
ence in the systolic or diastolic pressure after 36 ICS as
we expected. These data are shown in Table IV. In our
study, the aerobic performance was quantified by
TABLE III.—Evaluation of BMR, body weight, composition and circumferences in response to ICP.
Before After 12 After 24 After 36 P-value Linear
Experimentation IC-sessions IC-sessions IC-sessions trend
Subjects (N.=14) Mean SD Mean SD Mean SD Mean SD 0-36 0-36
Body weight (kg) 70.8 8.8 69.9 9.3 69.0* 9.2 68.6 9.2 0.0001 0.0001
Fat mass (%) 34.9 5.5 34.2 5.4 33.4* 5.2 33.2 5.3 0.0001 0.0001
Lean mass (%) 65.1 5.5 65.8 5.4 66.6* 5.2 66.8 5.3 0.0001 0.0001
BMR (kcal/day-1) 1434 102 1461 94 1457 96 1495 92 0.23000.2350
Calf circumference (cm) 36.9 1.5 36.2 1.7 36.0* 1.4 35.9 1.4 0.0001 0.0001
Thigh circumference (cm) 61.8 4.4 61.4 4.0 61.1* 3.9 61.0 3.9 0.0130 0.0016
Abdominal circumference (cm) 82.1 7.8 81.2 7.6 80.7* 7.7 80.4 7.4 0.0001 0.0001
Chest circumference (cm) 96.6 7.0 95.6 7.2 94.9* 7.1 94.4 7.2 0.0001 0.0001
Arm circumference (cm) 28.6 2.5 26.9 2.4 26.5* 2.3 26.4 2.2 0.0001 0.0001
*(P<0.05) before the experimentation vs. after 24 IC-sessions.
TABLE IV.—Assessment of resting HR and resting arterial pressure in response to ICP.
Before After 12 After 24 After 36 P-value Linear
Experimentation IC-sessions IC-sessions IC-sessions trend
Subjects (N.=14) Mean SD Mean SD Mean SD Mean SD
Resting HR [beats ×min-1] 70.2 10.1 68.1 7.0 65.6* 5.1 63.9 3.9 0.001 0.0001
Systolic AP [mmHg] 125.5 11.2 123.6 11.4 124.0*7.2 121.4 8.0 0.531 0.1840
Diastolic AP [mmHg] 73.7 5.7 71.4 4.0 73.6*3.5 72.6 5.8 0.560 0.8490
*(P<0.05) before the experimentation vs. after 24 IC-sessions.

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EFFECTS OF INDOOR CYCLING ON OVERWEIGHT WOMEN BIANCO
V
.O2max measured during the incremental test performed
before and after the training protocol. We found a sig-
nificant (P=0.0001) increase in V
.O2max (37.1±4.3 vs.
40.2±4.6 mL·kg-1·min-1) after 36 ICS. This improve-
ment was associated with a significant reduction in
HRmax (189.9±4.3 vs. 185.7±6.5 beats·min-1; P=0.0106)
and increase in Wattmax (213.0±24.7 vs. 238.0±25.7
Watt; P=0.0001). The training heart rate (HRtr), train-
ing oxygen uptake (V
.O2tr) and power output (Watt)
were recorded during the first and the tenth weeks of
training in three of the fourteen subjects. These data are
illustrated in Figures 1, 2. As expected, the profile of
V
.O2tr,HR
tr and Watt was the same because all these
parameters were modified according to the phases of
the training session (warm up, training period and cool
down), selected technique, hand position and music
tracks. The profiles of HRtr,V
.O2tr and Watts in the tenth
week were similar to the first week. However, a reduc-
tion of 11 beats·min-1 in the average HRtr (152.6±23.1
beats·min-1), an increase of 0.5 mL·kg-1·min-1 in the
average V
.O2tr (23.4±7.3 mL·kg-1·min-1) and an increase
of 8.6 Watts in the average power output (51±20.5
Watt) were observed in the tenth week of ICP.
Discussion
The purpose of our study was to evaluate whether
indoor cycling (Spinning®) is a fitness activity suit-
able for losing weight and improving the CRF of young
sedentary overweight women. There are conflicting
opinions in current studies about the energetic sys-
tems mainly involved in this activity.1-6 This confu-
sion is due to the fact that IC is an extremely versatile
fitness activity 4, 6 and its intensity depends on various
variables (positions, time, bpm and rpm). Therefore, the
first step of our work was to formulate a specific ICP
that considered the anthropometric features, the CRF
of the subjects and followed the American College of
Sport Medicine (ACSM) guidelines. Since the begin-
ning, the indoor cyclists followed the guidelines of
the Madd Dogs Athletics Incorporation®and Schwinn®
Cycling to program their training sessions. In partic-
ular, they followed guidelines regarding the target
heart rate to be achieved during the different steps of
a training session (warm up, training period and cool
down) in accordance with the ACSM guidelines.14
However, at present, only incomplete and mostly non-
220
0
Tracks
20
40
60
80
100
120
140
160
180
200
Watt 25±9
6’28’’
Warm up Training period Cool down
38±5
5’12’’
44±12
3’39’’
51±9
3’08’’
69±15
6’43’’
81±17
8’17’’
159
5’43’’
72±24
3’42’’
43±11
2’54’’
21±10
2’47’’
0
6’
Indoor cycling protocol 1st week
70
60
50
40
30
20
10
0
Figure 1.—Representation of HR and V
.O2values measured during the first week of ICP. The values are indicated as means ± standard deviations. The
X-axis shows power output (Watt), music tracks and session phases. The left Y-axis and the right Y-axis illustrate (◆◆) heart rate and (▲▲) oxygen
uptake, respectively.

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scientific studies aimed at assessing the impact of IC
(Spinning®) on metabolic and cardiovascular func-
tions exist.4-6 Spinning®has been suggested as a phys-
ical activity program for losing weight;4-6, 15 however,
these studies have never been published in peer-
reviewed scientific journals. In our study, the signifi-
cant decrease in body weight without any dietary
restriction suggests that our training protocol is efficient
for weight loss in young sedentary overweight women.
It is known that regular exercise can markedly reduce
body weight and fat mass without dietary caloric
restriction in overweight individuals.7, 16 An increase
in total energy expenditure appears to be the most
important determinant of successful exercise induced
weight loss.7, 17 In addition, we found a significant
variation in fat and lean mass in specific body regions
as shown by bioimpedence and circumference values
indicating that ICP affects both upper and lower body
composition. In agreement with HR and V
.O2values
recorded during training sessions and ACSM,14 ICP can
be defined as an aerobic activity at mid-high intensi-
ty with brief phases during training periods (1-3 min)
of anaerobic activity. Caria et al.1(2007) evaluated
mean power output, HR and V
.O2during spinning ses-
sions in spinning instructors of both sexes. The authors
concluded that the intensity of spinning sessions, rang-
ing from moderate-to-heavy to very heavy, induced a
high impact on cardiovascular functions they sug-
gested that spinning was not suitable for unfit or seden-
tary individuals, especially the middle aged or the
elderly. Previously, the same conclusions on spinning
activity were also elaborated by Francis et al.3(1999).
In a study by Battista et al.2(2008), although the aver-
age intensity during simulated indoor cycling classes
was moderate, frequently there were exercise bouts
with values of V
.O2exceeding V
.O2max and intensity
greater than ventilator threshold. López-MiÀarro and
Rodrìguez (2009) concluded that IC must be consid-
ered a high-intensity exercise mode for novice sub-
jects of both sexes.17 Unlike these studies, our ICP
was formulated for young sedentary overweight
women and the training intensity resulted as signifi-
cantly lower as shown by HRtr and V
.O2tr values com-
pared to the intensity of spinning sessions in Caria et
al. (2007), Battista et al. (2008) and López-MiÀarro
and Rodrìguez (2009) studies. Consequently, our pro-
220
0
Tracks
20
40
60
80
100
120
140
160
180
200
Watt 25±9
6’28’’
Warm up Training period Cool down
43±7
5’12’’
51±8
3’39’’
59±5
3’08’’
77±16
6’43’’
94±21
8’17’’
74±18
5’43’’
79±14
3’42’’
52±9
2’54’’
32±12
2’47’’
0
6’
Indoor cycling protocol 10 th week
70
60
50
40
30
20
10
0
Figure 2.—Representation of HR and V
.O2values measured during the tenth week of ICP. The values are indicated as means ± standard deviations.
The X-axis shows power output (Watt), music tracks and session phases. The left Y-axis and the right Y-axis illustrate (◆◆) heart rate and (▲▲) oxygen
uptake, respectively.

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EFFECTS OF INDOOR CYCLING ON OVERWEIGHT WOMEN BIANCO
tocol determined a lower cardiovascular engagement
than training sessions in previous studies.1, 2 In agree-
ment with Caria et al., we found that the intensity of
IC activity is strongly associated with changes in posi-
tion, music rhythm cadence and revolution per minute
as shown by HRtr and V
.O2tr profiles. Therefore, the
indoor cycling trainers can select the intensity of a
training session depending on the fitness level of the
participants. In this way, it is the instructor who decides
and monitors the workload of the IC session and it is
not the IC activity which has a high impact on the car-
diovascular system. In addition, while Francis et al.3,
Kang et al.9,Caria et al.1 and Battista et al.2, measured
metabolic and cardiovascular effects in the laborato-
ry, ourprotocol to our knowledge was, for the first
time, carried out in the fitness room duplicating atyp-
ical indoor cycling class. In addition, ICP induced an
increase in the aerobic metabolism and improvement
in muscle functions as shown by the increase in V
.O2tr
and Watts. The intensity of the ICP training period
was variable like the variable intensity trial proposed
by Kang et al. who suggested that the more frequent-
ly the exercise intensity fluctuates, the greater is the dis-
turbance to homeostasis and therefore the greater the
postexercise energy expenditure.9It is known that reg-
ular and prolonged aerobic training induces specific
adaptations to the cardiovascular system.14, 18, 19 In our
study, the significant decrease in resting HR after 24
ICP sessions indicates the presence of heart adapta-
tions. This data associated with the results of the incre-
mental test suggests that our protocol induces an
improvement in the CRF and, therefore, might be used
to prevent cardiovascular diseases.20, 21 In addition, it
is important to underline that the profiles of HR and
V
.O2recorded in the first and tenth weeks are similar
suggesting the applicability of this method to young
sedentary overweight women in this age category.
Conclusions
In conclusion, according to the present study an IC
lesson can be adapted to almost all fitness levels
because each performance depends on the individual
physical fitness, the specific training, subject’s moti-
vation and interpretation of the session. The perfor-
mance of our ICP was easy to learn and allowed to
improve physical health. Our ICP can be performed by
both sedentary and lightly trained people who have
low levels of CRF and want to lose body weight with-
out any restriction on food consumption. Moreover, it
is essential to have scientific references which can be
applied in the fitness field and we sustain the impor-
tance of formulating specific ICPs.
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