Exercise Bike: Training Programs for Different Levels

Using your stationary bike or stationary bike regularly is an efficient and effective way to keep fit and, unlike other types of cardio workouts, it has many benefits and very few, if any, against indications.

Playing sports is always good for health, but working out in the morning offers even more benefits.

like cycling, they strengthen the heart, lungs and muscles and the exercise bike also falls into this category.

In addition, they improve the flow of blood and oxygen throughout the body. This, in turn, generates another set of benefits including:

improvement of memory, brain function and mood,
lowering of blood pressure,
increase in sleep quality,
improved blood sugar levels,
strengthening of the immune system,
decrease in stress levels and increase in energy levels.

Helps weight loss

Depending on the intensity of training and body weight, you can burn more than 600 calories per hour with an exercise bike. This makes indoor cycling an excellent option for those who want to lose weight, obviously combining exercise with proper nutrition.

Furthermore, according to several studies it would also be effective in lowering cholesterol and triglyceride levels.

The Strong Nation training program also promotes weight loss by burning calories.

Provides a low impact workout

Exercise bike training falls into the low impact category because it involves fluid movements that strengthen bones and joints without exerting too much pressure on them. This feature makes it particularly suitable for those with joint problems, injuries or a veteran. from an injury.

Instead, the ankles, knees, hips, and other joints can be subjected to severe strain when running, jogging, jumping, or other aerobic exercise, considered to be high impact.

Strengthen your legs and lower body muscles

Exercising on an exercise bike helps strengthen your legs and lower body, especially if you increase your resistance level over time.

Specifically, pedaling action can help strengthen calves, hamstrings and quadriceps. It also works the core, back and glute muscles.

If you choose an exercise bike model with handles, you can train your upper body muscles, including biceps, triceps and shoulders, at the same time.

To train the muscles of the lower body, you can also jump rope, as long as you do not make these mistakes.

Allows interval training

Performing interval training means alternating short periods of intense exercise with longer intervals of less intense exercise.

This mode is also possible with a static bike, as each model allows you to adjust the resistance level, and can help you burn more calories in less time than a classic fitness scheme.

It is safer than road cycling

Bicycling outdoors can be a great way to exercise, but comes with some dangers, such as inattentive drivers, uneven road surfaces, or poor visibility.

In addition, adverse weather conditions often limit the urge to go outside, making the workout routine fits and starts.

With indoor cycling all this does not happen and it is another reason that makes exercise bike training the winning choice.

For the benefits of the exercise bike to be truly such, it is essential to avoid these mistakes.

Begin pedaling at a low intensity for 5-10 minutes.
Switch to medium intensity for 5 minutes, followed by:
high intensity for 1-2 minutes,
medium intensity for 5 minutes,
high intensity for 1-2 minutes,
medium intensity for 5 minutes.
Finish by pedaling at low intensity for 5 minutes.

To lose weight

This type of training helps burn calories and body fat and can be a good option to include in a weight loss plan or if you want to quickly increase your resistance levels.

Here is an example of a weight loss training program.

Begin pedaling at a low intensity for 5-10 minutes.
Switch to medium intensity for 3-5 minutes.
Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20-30 minutes.
Begin the cool-down phase by pedaling at low intensity for 5-10 minutes.