Lose Weight and Tone Your Body with Exercise Bike Interval Training
Exercise bike interval training is an effective and simple way to lose weight and get in shape. In fact, numerous studies have concluded that using interval training while on a stationary bike is one of the most efficient ways to trim and tone. It burns anywhere from 15% to 50% more calories than simply keeping a steady, aerobic pace.
What Is Exercise Bike Interval Training?
Interval training is simply a method of exercise that combines short bursts of high intensity exercise with more moderate exercise. You can apply interval training to almost any form of workouts, but an exercise bike is particularly well suited to it because you can easily regulate your speed and there is little chance of injury because you're in a seated position.
What Are the Benefits?
There are several benefits to interval workouts:
- It improves overall health and fitness by providing a good cardio workout and improving heart and lung function
- It temporarily increases the heart rate and contributes to heart health
- It burns calories more efficiently than a steady workout
- Almost anyone can do an interval workout if they have a stationary bike
Preparing for Your Workout
Before you try exercise bike interval training, you should be in moderately good health and able to sustain an intense workout pace for brief periods of time. You should also remember to warm up thoroughly before doing any workout in order to loosen up your muscles and prevent injuries. After you've warmed up for 5-10 minutes, you can get into the actual workout.
The goal is to pedal aggressively and at a high rate of speed for brief interludes, usually anywhere from eight to twenty seconds, alternating with slower paced periods. You will continue to pedal the bike during the recovery phases, but at a moderate pace. These phases usually last anywhere from twenty seconds to forty-five seconds, depending on the overall intensity of your workout.
Sample Exercise Bike Interval Training Workouts
Routine 1: Ride your exercise bike at top speed for 10 to 20 seconds, then recover for 45 seconds to a minute depending on how winded you are. Do this for ten minutes, rest for two minutes, then repeat until you've done the routine for twenty minutes.
Routine 2: Alternate an intense workout of 8 to 10 seconds with a recovery phase of 12 seconds. Repeat for ten minutes, and then rest for two minutes. You can do the routine for up to twenty minutes.
Routine 3: For individuals in good shape, a more advanced routine can be attempted. You can start with intense exercise for 10 seconds followed by a 45 second recovery. Gradually increase the length of time for the intense phase until you're pushing yourself for up to 25 seconds during the intense phase, keeping the recovery phase at 45 seconds. After you've hit the maximum for the intense intervals, gradually work yourself back down to the 10 second interval. Repeat the workout after a two to three minute rest, doing the workout a total of three to five times.
Exercise bike interval training is an excellent way to lose weight, tone your body and improve your heart health.
About the Author:
Kevin Urban is the editor and webmaster at AllExerciseBikes.net. His site compares exercise bikes and publishes reviews of the most popular makes and models.