Few exercises that cause pounding of your heartbeats or your blood circulation system becomes more active are more exciting than other activities. Some of them are Stationary Bike Workouts.
Stationary bikes are found everywhere from apartments to high-end gyms. Every time if you consider a treadmill better than cycling then try cycling for once. The workouts bring great results.
These workouts help you strengthen your legs and also build endurance. They have a lesser impact on your body and hence you can recover from the injuries easily.
You need to be sure that you do not have any knee injuries before starting any bike exercise. This will add a variation to your daily boring workout. Even if you do not like group fitness classes, you can ride alone on a bike.
The speed and resistance can be manually controlled so you can challenge yourself every time you step on a bike. Here are a few Stationary Bike Workouts for everyone.
Stationary Bike Workouts: 1. Crush This 20- Minute Interval Workout That Alternates Between Easy, Moderate, Hard, And All-out Levels Of Exertion
It is better to cycle at intervals than cycling steadily at one speed. You have to work on the scale under this type of workout. The levels are easy, moderate, hard and all-out. Jennifer Tallman, cycling instructor suggests that there are perceived exertion levels so as to know how much you need to push yourself in each part of the workout.
Easy- This is the level and pace that you can do easily the whole day.
Moderate- In this level your pace will increase but still it is not difficult to maintain. Your heartbeat and breathing will become faster.
Hard- Here, in this level holding your breath becomes difficult and you should use medium resistance.
All-Out- In this level, you need to focus all your energy and push your legs harder.
2. This Workout Uses Your Target Heart Rate To Tell If You’re Putting In The Right Level Of Work.
Andrew Kalley founder of Kalley fitness points out that the majority of people think that they need to kill themselves to achieve a great body. He advises to combine intervals and aerobic to burn more fat. The fat burn is slower and takes its own time.
You need to monitor your heart rate which depends on one person to another. If you want to know the best way to measure your heart rate then you should subtract your age from 220 as suggested by Mayo Clinic and the American Heart Association.
Stationary Bike Workouts: 3. Tabata Stationary Workout
Tabata stationary workout can be done on a stationary bike too. You need to do 80-100 percent of the workout in 20 seconds. You need to paddle moderately and increase resistance.
So, basically, you need to do more work in lesser time. The perceived exertion (RPE) has to be 5 on 5 on a scale 0-10, 10 is the 100% effort you can out.
4. And This HIIT Workout Uses Short Bursts Of activity To Get Your Heart Pumping.
This method has been developed by researchers of the sport and exercise department of the University of Copenhagen. It is a 20-30 minute interval training method. You get two minutes of active recovery. Each black has an interval of 20, 30 and 10 seconds. It is advisable to use the same resistance throughout the workout.