What is the right way to exercise on an exercise bike? Making a training plan

What is the right way to exercise on an exercise bike? Make a training plan

Pedaling is not an easy task.

Do you like to ride a bike? No wonder, because it’s great cardio that can be combined with a mini-excursion in the city, park or forest. But the warm days are flying by as fast as the yellowing leaves from the trees. For those who do not want to stop training on a two-wheeled friend, there is an exercise bike. Today we will tell you about its features and make a training plan.

Master trainer of the Pride Fitness chain of fitness clubs

“Training on an exercise bike allows you not only to maintain good physical shape, but also to achieve sports goals: improving strength and endurance. Properly built bicycle training helps to energize, accelerate metabolism in the body and burn extra calories.”

Benefits of exercise on an exercise bike

1. Improved cardiovascular performance. Regular exercise on an exercise bike improves blood circulation, strengthens the heart muscle and reduces the risk of disease.
2. Strengthening of the respiratory system. Lung volume increases, improving the ability of muscle tissues to assimilate oxygen. Breathing becomes deeper and heartbeat becomes more stable and rhythmic.
3. Effectiveness. Bicycle training strengthens the muscles of the legs, buttocks, abs, back and arms.
4. Ability to train in any weather. Cycling trainer allows you to engage in fitness regardless of weather conditions, the equipment can be put even in the apartment.

Disadvantages of training

It is impossible, of course, to do without shortcomings. One of the main disadvantages of exercising on an exercise bike is monotony. Some people may find the exercise boring, despite the possibility of adjusting the load and rhythm.

禁忌事項

The main contraindications to exercise bicycle training include heart and vascular diseases, acute and chronic diseases of the musculoskeletal system and high blood pressure. In the presence of one of these problems, you should refuse to exercise or discuss a training plan with a doctor beforehand.

Recommendations

1. Start with a light warm-up to prepare your muscles and ligaments for more serious work. This can be a simple stretch or a short, low-intensity “ride” on an exercise bike.
2. Check and, if necessary, adjust your seat and handlebar position for a comfortable workout. Do not neglect this, as proper seating on the exercise bike minimizes stress on your knee joints and increases the effectiveness of your exercise.
3. Monitor your heart rate during exercise to achieve the desired results. Some modern exercise bikes have sensors to measure your heart rate, but we recommend using a heart rate monitor for more accurate results.
4. After your workout, be sure to do stretching, warming up, paying special attention to your thighs, calves and gluteal muscles. Slowly stretch each muscle for 15-30 seconds.
5. Keep your torso straight. Do not slouch, as this will harm your posture.

Workout Diagram

One session will take about 25-30 minutes.

• Warm-up with minimal load up to 15 km/h (3-5 minutes).
• Gradual acceleration up to 25 km/h (keep the speed for 3-4 minutes).
• Decrease speed to 20 km/h (3 minutes).
• Increase speed to 25 km/h (3 minutes).
• Decrease speed to 20 km/h (3 minutes).
• Increase speed to 25 km/h (5-6 minutes).
• Smoothly decrease speed from 15 km/h to a complete stop (3-5 minutes).

Load the body competently, do not chase records at once, it is better to give time to adapt to the new training process. Gradually you will notice an increase in the speed or distance of your rides on the exercise bike.