For a full workout you can add some mountain climber reps, perfect for toning your abs.
With a workout lasting 30 minutes, about 200 kcal is burned at a moderate pace; increasing the intensity of the pedaling exceeds 300 kcal. Furthermore, both as a beginner and at a pro level, you can experience the benefits of spin with one of the following seven workouts on an exercise bike. You just need to wear comfortable and breathable clothing and have available a timer to record all intervals (unless your exercise bike allows you to set them directly).
The two best models on the market are Peloton and NordicTrack brands, similar but with some differences.
it is mostly aerobic, with constant and moderate intensity, but incorporates short, stimulating intervals to increase fitness and burn calories.
It starts with an easy warm-up lasting 12 minutes, then moves on to 3-5 rounds of 6 minutes each, which become progressively more intense.
Pedaling intensity and rest periods will be calibrated based on the rate of perceived exertion (RPE) on a scale of 1 (very easy) to 10 (maximum effort), which means you work at a pace that works for you. your physical shape and ends with a 3-minute cool-down.
Beginners can repeat the main work block for 3 sequences and the total training session will last 45 minutes, while for the expert level the main work block can be repeated 5 times and complete the workout in one hour. .
Here are other exercise bike training programs for different levels.
For the benefits of the exercise bike to be truly such, it is essential to avoid these mistakes.
This turns out to be a suitable type of training even during the pre-menstrual phase of the cycle or during the luteal phase.
If you want to combine the exercise bike with a total body workout without the use of any tools, the ideal is the Calisthenics workout.
If, on the other hand, you want to tone the muscles of the arms and legs, the rowing machine is ideal.
To tone the buttocks, however, the bridge exercise is very useful but be careful not to make these mistakes.
indoor and outdoor which, with a sustained and efficient pedaling, try to improve cardiovascular performance, increase strength in the legs and burn calories. This involves, with constant and daily training, also concrete weight loss.
The workout begins with a 12-minute warm-up (slow pedaling for the first 4 minutes + 3 minutes of alternating standing and sitting position every 30 seconds + 3 minutes of alternating light and medium intensity + 2 minutes of cool down), then you will pass to main work, built on 3 sets of 3-minute work (3 minutes at medium intensity / heart rate 65-75 + 3 minutes at high intensity / heart rate above 100 +3 minutes at medium intensity / heart rate 65-75) and two minutes of light pedaling recovery, and finally, it ends with a 5-minute cool-down.
This workout is suitable for intermediate to advanced riders.
enhanced allows you to burn a lot of calories without straining the joints. . The principle, however, can also be applied to the exercise bike.
It is a circuit based essentially on speed, not very structured in the modules of which the session program is composed, but in which it is essential to dose and calibrate the strength, and therefore the speed, according to the possibilities and resistance of each one. This makes this specific workout suitable for all fitness levels, as the effort and rest intervals are based on individual abilities.
Training that allows you to build muscle strength, tone legs and buttocks and lose weight. The program includes 5 minutes of initial warm-up with slow pedaling, 15-20 minutes of main workout in which to alternate medium and intense strength, and 5 minutes of cool-down at a slow pace.
(especially doing intervals). The session is structured in 5 minutes of slow-pedaling warm-up; 15 minutes of continuous variation in pedaling effort levels (every 30 seconds, 1 minutes and 2 minutes); 5 minutes of cool down.Here's how to measure your exertion levels while doing this workout for one lap:
- Low: this effort requires a slight resistance; it should allow you to have a conversation with the person next to you.
- Medium: increases the resistance a little; it should allow you to have a conversation with the person next to you, but with difficulty.
- Tall: You are unable to carry on a conversation, but you can manage the training; standing in the saddle is usually the ideal position.
- Massimo: you are unable to speak at this intensity and you cannot pedal at this pace for more than 30 seconds.
, before reaching 3 minutes of recovery. Each modest rest period will allow you to recover between sprints and ultimately build up your anaerobic fitness. After recovery, you will move on to a 20-minute moderate-intensity run to maximize endurance work and focus on breathing.
Good results can also be achieved with treadmill training.
