What Is The Best Routine For Using Exercise Bike?
July 14th, 2009 | 
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I would like to start exercising on exercise bike each day, have on average 30 minutes free to do this. I already do other exercises like take dogs walk etc. I was just wondering how I can get the most benefit from using the bike.
The exercise bike has a tension area in centre where you can have setting 1 – 14, 1 feeling very light and of course 14 being a lot of tension.
Any suggestions on how to get the best use of the bike so I get the best work-out, for 30 minutes each day. Thanks
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Tags: 5 Responses to “What Is The Best Routine For Using Exercise Bike?”
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You want to pedal at a high cadence 70-90 rpm’s. You want to start out with 70 rpm’s and a low resistance level for 10-12 min to warm up. Once you are warmed up increase the resistance to where you are breathing fast enough to still talk but not sing. Increase your rpm’s to 90 and reduce the resistance if you need to catch your breath or your legs start to hurt. You can increase the resistance to a higher level for a short period of time and then drop back to recover. If you are not breathing hard or sweating you are not getting much out of it.
Don’t use it to hang clothes on ! That’s what happens to 75% of all these bikes two weeks after they’re bought.
ride it till you fall asleep
I love using my exercise bike, too! I recently found a really neat routine that makes the most of your workout. I used to ride my bike at a regular pace, but I’ve found that this workout really makes a difference in getting the most out of your workout! By doing sprints, you go at a regular pace, and then speed up and go as hard and fast as you can, in intervals. I’ve found that it gets my heart rate up, and also burns more fat and more calories! This is a 20 minute workout, but you can adjust it and go for longer if you like.
It is as follows:
0:00-3:00 (Minutes) warm up at level 3-4 (how hard/fast you are riding)
3:00-4:30 Intense 6-7
4:30-5:30 Intense 8-9
5:30-7:00 Decrease Intensity- 5
7:00-8:00 Increase Intensity- 8-9
8:00-9:30 Decrease Intensity- 5
9:30-10:30 Increase Intensity- 8-9
10:30-12:00 Decrease Intensity- 5
12:00-13:00 Increase Intensity- 8-9
13:00-14:30 Decrease Intensity- 5
14:30-15:30 Increase Intensity- 8-9
15:30-17:00 Decrease Intensity- 5
17:00-20:00 Cool down gradually- 3-4
I hope this works for you! I find it challenging, and it really gives you energy doing intervals!
I love using my exercise bike, too! I recently found a really neat routine that makes the most of your workout. I used to ride my bike at a regular pace, but I’ve found that this workout really makes a difference in getting the most out of your workout! By doing sprints, you go at a regular pace, and then speed up and go as hard and fast as you can, in intervals. I’ve found that it gets my heart rate up, and also burns more fat and more calories! This is a 20 minute workout, but you can adjust it and go for longer if you like.
It is as follows:
0:00-3:00 (Minutes) warm up at level 3-4 (how hard/fast you are riding)
3:00-4:30 Intense 6-7
4:30-5:30 Intense 8-9
5:30-7:00 Decrease Intensity- 5
7:00-8:00 Increase Intensity- 8-9
8:00-9:30 Decrease Intensity- 5
9:30-10:30 Increase Intensity- 8-9
10:30-12:00 Decrease Intensity- 5
12:00-13:00 Increase Intensity- 8-9
13:00-14:30 Decrease Intensity- 5
14:30-15:30 Increase Intensity- 8-9
15:30-17:00 Decrease Intensity- 5
17:00-20:00 Cool down gradually- 3-4
I hope this works for you! I find it challenging, and it really gives you energy doing intervals!
Oops, should have mentioned good post! Waiting on your next post!