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set in this article, we thought it might be interesting for everyone, due to the homogeneity that we can find in our classrooms. Saludossss!!

Indoor Cycling Class (IC) in older

In general, recommendations for an indoor cycling class focusing on a senior RPE between 3-7, ie between 50-85% of VO2max or 60-90% of HRmax (Forteza, 2000). However, due to the risk of cardio problems associated with these ages, do not consider it appropriate to work at high intensities. In addition, take into account the level of practice of the participants, progress during the initiation, the seniority in the activity and the characteristics of the group.
In practice, there are several parameters that determine the effort made by the subject. The main factors to consider when calculate this effort are the cadence and workload or resistance of the bike during the ride, although other factors such as subject position on the bike can also influence. These factors remain an inverse relationship and their combination will allow us to structure the session to the desired goal. In the next table are guidance on their interaction during the practice (Table 4):

The overall intensity of the load must be understood in a context relative to the population group under consideration . Is directly related with the body's physiological responses, meaning that both the characteristics of the seniors groups allow us to work with medium and high overall intensities, but not very high.
Our philosophy is to get a good momentum (rhythm and music), fun (communication, motivation, etc..) And skill (pedaling technique and position on the bike). Concentrating on the latter, the position on the bike will be one of the most important work during the session, as it will be the basis of a safe, effective and lasting.