Exercise Bike Workouts
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Exercise Bike Workouts
One of the most popular ways to lose weight in the comfort of your own home is to use a stationary exercise bike. The main benefit is the convenience and the controlled environment for your workout. For example you can watch tv while working out - now thats convenience. You dont even need to worry what the weather is doing outside.
Aerobic
A good workout to get fit and burn fat
Interval - intermmediate
An Interval routine developed to burn 3 times more fat than aerobic exercise
Interval - Advanced
For those with a solid fitness base - very demanding
Another major benefit of using the exercise bike for your workout is being able to efficiently monitor your heart rate so you exercise within your target heart rate range to maximise the burning of fat. Without a heart rate monitor, it is safer to take your pulse on your neck or wrist on a stationary bike than out on the streets. An other option is to buy a heart rate monitor.
After using the heart rate chart to calculate your optimum weight loss heart rate range, you can increase your intensity so your heart rate beats per minute (bpm) sits within the desired range. Another great source of information about exercising to burn fat is the Fat Burning heart Rate site which will show you how to use your heart rate to exercise efficiently to maximise fat burning and weight loss.
Exercise bike workouts are great for people with knee or back problems. Your weight is supported by the bike so there is not so much stress on the joints or the back. You need a good seat and I have a pair of cycling knicks with a padded chamis that racing cyclists use for more comfort.
Problems to consider.
One of the major problems with working out on an exercise bike is boredom. If you can overcome that, you can burn a lot of calories with this type of workout. One of the most effective methods to alleviate boredom is to watch TV. For that you need a silent exercise bike - one with a magnet for resistence. I have an exercise bike with a fan on the front for resistence. It is great for keeping cool but is noisey. I love to turn the music up and watch the Tour De France on TV, or some other sports where you dont need any sound.
Complete Fat Burning Workout Program.
The best way to lose weight is to combine an exercise bike workout with some form of weight training. Low intensity cardio work, such as that achieved on an exercise bike is great to burn fat, but it is also important to increase your metabolism to continue to burn fat even when you are not exercising. The best way to increase your metabolism is to convert fat to muscle. Muscle burns more calories than fat, so the more muscle you have, the more fat you will burn naturally.
It is always important to do a warm up so you dont stress your heart or other muscles which could lead to injury. Warm up for 10 minutes, gradually increasing your heart rate to reach the optimum heart rate threshold.
Once warmed up, one of the best ways to increase your fitness level and burn fat at the same time is
to exercise for 20 to 30 minutes at around 65 percent of your maximum heart rate. Refer to the
heart rate chart to calculate your bpm at 65 percent.
This is a good target to aim for, because exercising for 30 minutes at 65 percent of your
maximum heart rate burns approximately 300 calories. 300 calories is reported to be the
point you need to achieve to not only burn fat but keep it.
Then warm down for 10 minutes. This is critical to aid your recovery.
Keep in mind that if you havent yet achieved a level of fitness to be able to maintain your 65 percent heart rate, ride at a lower percentage, but for longer. For example, working out at 50 percent of your maximum heart rate will mean that you need to train for 45 minutes.
Research has proven that Interval training will accelerate weight loss. Interval training involves a series of intense efforts with recovery periods in between. The University of New South Wales recently conducted studies into interval training and has developed an exercise bike workout routine that burned 3 times the fat compared to a group of that only conducted aerobic training on the bikes. What was more stunning was that the weight loss exercise was done in half the time!
Here is that exercise bike workout
After thoroughly warming up, follow the following workout routine for 20 minutes:
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
Intense effort 8 seconds
Recovery 12 seconds
That is 2 minutes of a twenty minute interval workout. Depending on your fitness level, you may need to incresae the recovery time at this point. There is no point exhausting yourself before half way. Try this routine every second day, combined with aerobic training to ensure you recover from this routine. As you get fitter, you can increase intensity. Remember to complete a warm down at the end of the workout
This exercise bike interval workout increases the interval from 8 seconds to 20 second intervals, with 45 seconds recovery between each effort. There is a two minute rest at the end of the routine, then it is repeated 3 more times. Remember to thoroughly warm up:
Intense effort 8 seconds
Recovery 45 seconds
Intense effort 10 seconds
Recovery 45 seconds
Intense effort 15 seconds
Recovery 45 seconds
Intense effort 20 seconds
Recovery 45 seconds
Intense effort 15 seconds
Recovery 45 seconds
Intense effort 10 seconds
Recovery 45 seconds
Intense effort 8 seconds
Recovery 45 seconds
Rest for 2 minutes and repeat the interval workout 3 more times. Complete a warm down.
For more free exercise bike workout routines check out the exercise bike workouts here
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Try the exercise bike workouts above to get fit and lose weight. Start any exercise program slowly and always consult a medical practitioner before starting any exercise program.
