Exercise Bike - A Good Intermediate Workout

Also known as stationary bikes, exercise bikes are one of the best ways to exercise too lose weight. Exercise bike workouts are a great way to lose fat and get in condition. There are tricks you can use to make your exercise session more enjoyable. Multi-tasking during your workout keeps it from becoming boring and allows you to more easily fit exercise into a busy schedule. An exercise bike workout should be more that just hopping on a bike and pedalling away.

How to get started.

To gain aerobic benefit you need to exercise above 60% of your maximum heart rate, this is calculated by taking 220 and subtracting your age then multiplying by 0.6. Whilst exercising you should raise your heart rate to this figure and above.

Exercise for 10 to 15 minutes initially, and gradually increase the time at the 60% threshold, until you can train for 30 minutes. The biggest obstacle to a home exercise routine is sticking with it, so good advice is to mix things up to keep it interesting.

Research has proven that Interval training will accelerate weight loss. Interval training involves a series of intense efforts with recovery periods in between.

Try this for a workout.

It is important you thoroughly warm up first. Then follow this plan for 20 minutes. Set the resistance to a manageable level, and workout to the following pattern.

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Intense effort 8 seconds

Recovery 12 seconds

Now intense effort means pedal like mad, count slowly in your head or out loud if you like to 8, roughly 8 seconds. Recovery does not mean stop pedalling and go for a beer, it means pedal at a nice leisurely pace; this allows your heart rate to recover, again count slowly to 12. Now when you first start after 10 minutes or so the 8 second count will probably be counted as fast as possible, and the 12 second count be the longest seconds ever. Don't worry about this so long as you listen to your body over time you will learn to pace yourself.

Try this routine every other day, and don't forget to thoroughly cool down afterwards. Perhaps 5 minutes of gentle exercise with some gentle stretching.

A big plus of an exercise bike workout is that it not only works your heart and lungs but also the muscles in your lower body. Put some variety into your exercise bike workout and you stand more chance of not getting bored. An exercise bike workout can improve your fitness, help you lose fat and just generally make you feel better.


By Dave R Jones


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