December 1, 2020
Working out with an exercise bike is a practical and efficient way to lose calories and fat on your body while assisting with strengthening your heart, muscles, and lungs.
In comparison to certain other forms of cardio equipment, an exercise bike places less stress on the joints but still gives an outstanding aerobic workout.
Read on to get more helpful information about the types of exercise plans that can help you meet your health condition or weight loss goals.
Exercise bike plans for beginners
If you’re just starting to develop your fitness, the trick is to start slowly and progressively add more time and strength. Begin with a 25-to 35-minute workout and go on from there, then adding time in 1-minute increments since you strengthen your fitness.
Here’s a rundown of novice workout:
- Start cycling at a low intensity for 5-10 minutes.
- Move to medium intensity for 5 minutes, followed by the following:
- Strong Intensity 1-2 minutes
- Medium strength for five minutes
- Strong Intensity 1-2 minutes
- Medium strength for five minutes
- Finish with low-intensity pedaling for 5 minutes.
Exercise bike plans for weight loss
This form of exercise helps to lose calories and the fat on your body, and it could be a good choice to combine in your plan for weight loss. It’s also a good option if you wish to easily change your resistance levels.
Here is a sample weight loss exercise plan:
- Start cycling at a low intensity for 5-10 minutes.
- Switch to medium intensity for 3 to 5 minutes.
- Switch between a high intensity (1-3 minutes) and low intensity (3-5 minutes) in the next 20 to 30 minutes.
- Cool down with a low-intensity pedal for 5-10 minutes.
Exercise bike plans for interval training
Once you’ve built up your fitness, you will want to improve your strength and endurance by interval training.
Here’s the training schedule for the study interval:
- Begin cycling at a low intensity for 10 minutes.
- Move to medium intensity for 10 minutes, followed by the following:
- Strong Intensity 2 minutes
- Low Intensity 2 minutes
- Strong Intensity 2 minutes
- Low Intensity 2 minutes
- Strong Intensity 2 minutes
- Cooldown by cycling at a low intensity for 5 to 10 minutes.
You can raise the intervals one minute at a time over time.
With indoor cycling, you don’t have to think about the weather, the traffic, or road conditions. You could operate comfortably at a reasonable temperature at any time of year.
So why not consider looking for one?
