How To Do Cardio Workouts On An Exercise Bike:

How To Do Cardio Workouts On An Exercise Bike.

Today, exercise-bikes can provide a great cardiovascular (aerobic) exercise if used properly. So, if you are in need of a high-intensity workout and have no back problems, then consider using an upright exercise-bike so that you can work your core and occasionally stand up. However, in case you have a back injury or need back support, you may consider using a recumbent-bike. On the other hand, you can use interval training to maximize the efficiency of your workouts on an exercise bike. So, below are some of the cardio workouts you can do an exercise bike;

 

STEP-1: How to Exercise on a Stationary Bike:

> Consider pacing on the bike: Use FITT (Frequency, Intensity, Time, and Type of exercise) principles to determine how much exercise you should do. In fact, “F” is for Frequency and that’s why you should start out by exercising for 3 to 5 days a week. In case you are experienced, then you can exercise for about 5-to-7 days a week. “I” is for Intensity and it’s measured in BPM (beats per minute). In fact, most bikes come with a heart-monitor and your only job is to find your target heart-rate so that you know what range is safe for you. “T” is for Time and beginners should workout for 20-to-30 minutes a day while experienced cyclists should aim at 30-to-60 minutes per day. Lastly, try staying on the stationery-bike for 5-minutes longer each week for best results.

> Vary speed and resistance: The stationery-bike settings can be altered for as many times during a workout as you wish. So, consider starting at a lower speed with less resistance and then increase your effort as you get used to the bike. Additionally, toggle between levels of difficulty for a more intense interval workout. In fact, bike speed is usually measured in RPM (revolutions per minute) and you should try setting your bike at an average of 60 RPM if you’re a beginner. But if you have more experience, then your average speed should be more like 80 or 100 RPM. When doing interval training, switch between about 50-RPM and 100-RPM but don’t go above 110-RPM. On the other hand, most bikes have low, medium, and high resistance settings which mimic the effect of incline. So, begin with a low resistance and then move into using the medium and high settings as your muscles develop. When you get comfortable using all settings, do interval trainings by switching between medium and low, with short bursts of high resistance.

> Entertain yourself as you work-out: Listening to music during the workout will actually raise your mood. However, other forms of entertainment like watching a drama, reading, and texting tend to slow your pace and compromise your posture. So, if you are reading or watching a screen, then make sure that it’s exactly at eye-level so that you don’t hunch. In case you’re exercising with a friend, then try doing an interval training at the same intervals so that you can chat during recovery time.

 

STEP-2: How to Maximize Your Workout with Interval Training:

> Begin with 1:3 or 1:4 interval trainings: Interval training actually provides you with the most efficient form of cardiovascular workout. In interval training, you perform some of the exercises at a high-speed while mixing them up with “recovery” periods where you continue to work out at a slower pace. For a 1:4 interval training, you should exercise at a high speed for 3-minutes and then switch to moderate “recovery” speed for 12-minutes. On the other hand, fit individuals can begin with a 1:2 speed-recovery ratio. When you get comfortable with this, then you can switch to a 1:1 ratio which requires going fast for 3-minutes and then slow down for 3-minutes.

> Perform a high-intensity workout: Search for spin class videos to bike along with online. You may also find a cycling routine and follow it. In fact, it’s very easy to find examples of high-intensity patterns online but it can be hard to keep track of them by yourself. So, watch the clock or use a timer. For example, warm up for 15 seconds at moderate effort and then pedal hard for 10 seconds and finish by pedaling slowly for 1-minute. Pedal hard for 20 seconds, standing and then sit and pedal slowly for two minutes. Ride for another 5-minutes at a moderate pace and then recover at a leisurely pace for a final 5-minutes.

> Go for a spin class: Inquire to see if your local gym offers indoor cycling classes. These classes usually involve using an upright-bike coupled with an instructor who will guide you through the interval training by showing you how to speed up or slowdown in-order to maximize the efficiency of your workout. Additionally, consider going with ear-buds if you’re sensitive to noise since such classes tend to include loud music but make sure your spin instructor knows that you’ll be wearing them for health reasons. In fact, spin classes tend to take about 45-minutes and beginners are encouraged to stay on the bike for the full class while working-out at their own pace.

> Vary your workout routine: Interval training is actually based on the principle of variety. In fact, your body will get more of a workout when you fight inertia. However, you may fall into a dull pattern if you always exercise the same way even if that same way is itself various. So, in-order to feel happy and continue exercising, try varying your workout routine. Consider mixing your cycling with other cardio machines like; stair-climbers and ellipticals. For example, begin with interval training for at least once a week and then increase the frequency. You should also increase the intensity of your intervals over a period of weeks or months. Additionally, try other forms of exercise like brisk walking, dancing, or swimming.

 

STEP-3: How to Setup Your Bike for Workouts:

> Try adjusting the seat of your bike: Bring the seat up or down so that it is level with the top of your hipbone. Step onto the bike and put your feet on the pedals. Extend one leg until you have pushed the pedal as far towards the floor as you can. Your knee should be slightly bent at approximately a 20-to-30 degree angle. In case your knee is bent more than 30 degrees, then raise the seat slightly. If your leg is fully extended, then lower the seat. Likewise, to adjust a recumbent-bike, sit in the seat and adjust forward and backward until you have one leg extended at a 20-to-30 degree angle. However, the way you adjust your seat will depend on the model of your bike.

> Adjust the handlebar height: For upright bikes, you will need to adjust the handlebars so that you can easily reach them. In fact, your arms should feel relaxed while your elbows slightly bent. In case you’re hunching your back as you pedal, then try raising your handlebars until your back is straight.

> Fasten the foot straps: Sit on your bike seat and place the feet-balls on the pedals. After, adjust the straps so that they grip your foot snugly, but not tightly. In fact, your foot should not slip around within the strap but it should be able to slide out easily when pulled. Likewise, limit ankle movement while you pedal and if you feel that you are pushing or straining your ankles, then relax them. Lastly, wear exercise shoes when making these adjustments.

> Carefully set the controls on your bike: An exercise bike usually includes several settings for speed, resistance, and incline. Depending on the model, the bike may also have multiple workout programs, a heart monitor, and other great features. In fact, most bikes will have a “Settings” menu that can be accessed from the console. Likewise, most recumbent-bikes features various workout programs.

Exercise Bike Cardio Workouts.

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