How to Plan an Effective Physical Exercise Bicycle Workout
Now, if you're eager
to get your body in shape, you have an exercise bike at home. Great! But you
are probably wondering: "What is the best thing to do with it?" Don't
worry— I'm here for you. With the right methods, it's possible to plan a successful
workout program for the exercise bicycle. You can then see results, have a
great time and build up an appetite for the next ride out.
Now let's go through
the process together, step by step.
1. Come Up with Your
Fitness Goals
Long before you hop up
on the bike, you need to decide what's something that you want to accomplish.
Do you want to lose weight? Get stronger? Improve your endurance? Or just stay
in shape? Having clear fitness goals helps you to shape the structure of your
vince system.
For example,
originally when I got my exercise bike I only planned to lose some pounds and
improve my cardio fitness. A few weeks later I found I also want strong legs,
so I began to do more of that—like combine hip education with riding uphill and
taking steps. Your goals will set the types of workouts you do, how long each
ride will be, and the strength level of each workout.
So just take a second
to think about it— What are your fitness targets? And don't hesitate to be
specific. The clearer the goal, the easier motivation becomes.
2. Warm Up for a Few
Minutes
I get the feeling of
wanting to dive right in, but trust me, erunning without a warm-up workout
takes an unnecessary turn. And a dangerous stroke. Think of warming up as a
preface to whatever you're going to demand your body to do next. It gets your
blood flowing, warms up your muscles, gives your heart a chance to catch up
with its gradually increased load. And now, finally: You’re ready, dammit.
For example, Bike for
5-10 minutes now. Keep the resistance really low; just enough that your legs
move and your body feels warmed. Then adjust the seat to a comfortable
position, and decide:
Today I keep it
light--just enough to loosen up the muscles. Then, when I feel my body is
ready, gradually start moving.
3. Interval Training
One of the best ways
to lose fat, increase your endurance and keep things interesting is with
interval training. Interval training is when you go hard for short periods
followed by an easy break from hard work, and then back at the game. Not only
does it keep your body guessing, but it also helps you burn more calories and
increase stamina.
So, here is a quick
HIIT workout I really like:
Warm-up (5 minutes
easy pace)
Sprint for 1 minute
(go for high resistance and fast pedaling)
Slow for 2 minutes
(low resistance and a gentle pace)
Repeat for 10-15
rounds
Cool down (5 minutes
of easy meter walking)
If you've just
discovered intervals, go with fewer rounds and more moderate intensity--and
ramp it up bit by bit as your fitness improves. You can also change the
work-to-rest ratio. For example, beginners might try sprinting for 30 seconds
with rest 90 seconds.That’s how interval training works: you do very intense
bursts, then recover. I can tell you, it is definitely one of the quickest ways
to train! All in all, I get great results on so many levels from my half-hour
session!For me, 5-6 shifts (30 minutes) trump any other exercise equipment I
can possibly think of.One of the best things about an exercise bike is that it
lets you adjust resistance. It’s roughly comparable to going up and down hills;
the only difference is you’re riding indoors. The idea is to mix changes in
your resistance levels into your workout on this: that way, your muscles and
your cardiovascular system are constantly—and simultaneously—being pushed
along.As for usurers, this is how I usually handle resistance: Start at low
resistance for a warm-up (5 minutes) After riding with moderate resistance for
a while, become accustomed to it. (5-10 minutes) For intervals, increase
resistance for sprints (30 seconds) and lower for recovery (1-2 minutes) If
there is a day where I want to test my legs, then I cycle at high resistance
for a prolonged period, mimicking the sensation of a steep uphill rideThe most
important thing is to keep switching it around. It’s so easy to get into a
pattern that one always works at the same resistance level, but your body will
catch on fast. If you change resistance frequently, everything stays fresh and
there aren’t any plateaus.
If you’re aiming for
improved endurance, longer rides at a moderate intensity will do the trick.
This kind of workout is perfect for building up your stamina and burning a
consistent amount of calories at low impact or high intensity level (depending
on how hard you push yourself). I generally go outside for rides like these
when I’m in the mood to lose weight, or just don’t feel like exerting myself
beyond reason.
Here’s my endurance
workout:
Warm-up (5 minutes at
low resistance)
Cycle for 45-60
minutes at a moderate pace, keeping a steady rhythm.
Resistance: Keep it
moderate, nothing too high but enough to provide a challenge
Cool down (5 minutes
at low resistance)
On this ride, keep a
consistent pace. It's not how fast and how far that matters; rather, find an
easy rhythm of movements that you can maintain for the duration. Over time,
you'll see that your stamina increases with no appreciable fatigue setting in.
6. Track Your Progress
Monitoring your
workouts is an excellent form of motivation. Most exercise bikes have built-in
monitors showing time elapsed, miles covered, calories burnt and speed
achieved. With these statistics you can keep tabs on your own performance and
strive to outdo what you've done previously.
I personally like to
use the Strava and Fitbit apps to log my cycling sessions. You see how your
average speed has improved, how you've burned calories, and how far you've
gone. When those numbers start to climb bit by bit it’s a very satisfying
feeling.
Set yourself other
targets: Try to beat your best distance, time or calories burnt/You’ll find
these little triumphs are excellent means of prompting you to stick at what has
already worked well before.
You could feel like
zooming off the bike once finished. In no way, please don't do that. You are
tired, your heart is still beating hard so don't pass up the lull of a softer
pedal.
You might just be
thinking of hopping off the bike as soon as you're through, but I can't
emphasize enough: don't skip your cool-down. Running cooling down helps to
gradually reduce your heart rate and puts off cramping up your muscles.
After each roll I do
the following: 5 minutes of light
cycling at low intensity just to cool down my heart rate. Then my Quads, Hamstrings, Calves and Low Back
muscles ought to have a stretching break.
If I don't lay down
and stretch after a ride, my next morning legs feel so locked in their position
that it's not very fun. Believe me, stretching helps a lot.
8. Rest and recovery
are just as important Finally prodded by me to starlight Sir last thing: Rest,
don’t leave this out. If you don't give your muscles a chance to rest after
challenging them continuously the result may be fatigue or injury. I generally
take at least one day off each week and make sure that my sleep patterns keep
me healthy when you are sleeping your body is doing most of its repair work.
Final Word On The
Subject
It’s really not that
hard to create an effective exercise bike regimen. Just do this: decide what
you want, warm up and then machine your intervals inside that plan gradually.
Whether at different levels or all over like the final two weeks of Harvard Step
Test used for runners; but here’s a way that breaks up routine so you never get
bored--and make sure other areas in life will be able to benefit from its
productivity too! After all, Nicola has found out if there's not something
changing in your training schedule once every six months (or at least one
change every three months) then eventually such limited adaptation ability as
our bodies have causes an actual halt in progress. So freshen things up
Get a routine you like
and you'll be cycling to a healthier tomorrow in no time. With tunes, scenic
views on the TV or boons from some red wine- whatever it takes!