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New research published in the Journal of Fitness Research shows that high-intensity interval cycling may be an effective, low-impact alternative to traditional high-intensity interval training (HIIT), with comparable benefits. The study also showed that high-intensity interval cycling significantly improves cardiovascular, metabolic, and musculoskeletal fitness. The full study titled, “High Intensity Interval Cycling Improves Physical Fitness In Trained Adults,” is now available for download here.
What was really interesting and may affect 100’s of Indoor Cycling studios in the world is that they might have to reconsider the 45 min to 60 minute classes and change them to 30 minute classes. Which might either raise their profits or decrease their profits, a perplexing business dilemma for sure. Because the exercise science has now clearly revealed:
Incorporating high intensity interval training cycling to the routine of active adults improved physical fitness. Our results suggest that replacing one bout of moderate intensity exercise with two 30-minute bouts of HIIT is an effective way to improve cardiovascular (VO2peak and blood pressure) metabolic (blood profiles) and musculoskeletal (strength) fitness as well as body composition (fat and lean mass).
Please remember that: “Prior research has shown high-intensity exercise lowers cardiovascular disease; however, because this type of exercise often involves weight-bearing impact, it has not been a viable option for a significant population of people who suffer foot, knee and lower back pain, ” said Jinger Gottschall, Associate Professor and lead researcher of the study conducted at Penn State. “The findings suggest that low-impact interval cycling can achieve similar results to weight-bearing HIIT.
There is less impact with Indoor Cycling than weight-bearing HIIT programs, therefore it may be more suitable for those with orthopedic restrictions,” the study reports.
Now let’s get more academic (or nerdy) and read the science:
In that study of high-intensity interval cycling, the researchers measured blood pressure, peak oxygen consumption, fasting blood profile, body composition and leg strength at the start of the study and again at six weeks.
High-intensity interval training, commonly called HIIT, is vigorous exercise 
characterized by periods of exertion over 85 percent maximum heart rate followed by periods of recovery or rest.
The researchers found that high-intensity interval Indoor Cycling significantly improves cardiovascular, metabolic and musculoskeletal fitness.
Musculoskeletal Improvements
- Physical fitness improved across nearly all variables
- Leg strength increased by nearly 12 percent for the cycling group, but showed no change for the control group. This is the first time leg strength has shown an increase in a cycling study of this type
- Body fat percentage decreased by 1.1 percent
Cardiovascular and Metabolic Improvements:
- Peak oxygen consumption increased by nearly 10 percent in the cycling group but did not change significantly with the control group
- Blood glucose decreased by 7 percent
- Blood pressure was reduced by nearly 10 percent
- Total cholesterol was lowered by 6 percent and triglycerides were lowered by 16 percent. HDL cholesterol was not affected
We do agree that: “These findings validate that incorporating intense exercise, and 
not the duration of the exercise, can make a significant difference in overall health and fitness in a relatively short amount of time,”
“In just six weeks, study participants experienced striking improvements.
Please also note ANOTHER BENEFIT of shorter classes, and that is a reduced chances of injuries!!
This makes improving fitness more achievable for a larger population that may otherwise be restricted from high intensity workouts due to orthopedic limitations.“
We at IndoorCycling.ca are happy to see that more and more studies confirm that 30 minutes is also an effective time to improve your health and fitness and that not everyone needs 60 minute classes.
http://fitnessresearch.edu.au/journal-view/high-intensity-interval-cycling-improves-physical-151
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