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Cycle Workout E-mail
Written by Administrator   
Sunday, 01 May 2011 11:18

 Cycle Workout

 

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. Exercise bike workout routines target many different parts of the body and different muscle groups. The main target muscle group are the thighs and calfs. You lower back and triceps also get a great workout supporting your body, especially when doing interval training.

An exercise cycle workout can be more that just hopping on a bike and pedaling away. Now that isn't all bad. Any time you spend on your bike is of some benefit. But you can do a quick routine that will benefit you as much or more than pedaling at a slow pace for hours.

Don't underestimate the value of an exercise bike. You can use all kinds of exercise machines, many with electronics and gadgets. It's hard to beat a good exercise bike for a solid workout machine. If you want to burn fat and do a cardiovascular workout the exercise bike is a great tool. A big plus of an exercise bike workout is that it not only works your heart and lungs but also your muscles. Working the major muscles of the legs is a great way to increase strength and boost your metabolism . Boosting your metabolism is the real key to long-term fat loss.

You can alter the resistance of your bike to target just the level you need to stay right in your training zone. And even if your exercise bike is a major part of your exercise program, you can blend in all other forms of exercise. Speed walk, jog, hike, row...any aerobic exercise that works for you is the thing to do. And by all means mix it up. Do all kinds of different exercises and you're less likely to get bored. Boredom is a killer of exercise programs. Get bored and you likely will quit. Quit exercise and you can make no progress.

Put some variety into your exercise bike workout. What about mixing in some dumbbell moves. Maybe you can't do this at a gym, you'll lose your machine, but you can at home. Ride a while then do some lifts, then back to the bike. The time you spend lifting, your heart rate will still be elevated and it will be almost as if you didn't stop. Your aerobic workout will be improved and your weight training workout will be too.

Also you can mix up the exercise bike ride by varying the pace or load. If your bike has programmable load variations, use those features. Throw in a simulated hill every few minutes. If you don't have programmable load variation, vary the pace of pedaling. Ride fast for a few minutes, then slow, then medium. Write down the exercise routine you will do. How many minutes slow warm-up then how many medium effort, how many fast and so on. Gradually build the pace up then back down, then up and back down. Make it challenging but stay within the heart rate range you choose. By varying the pace of your pedaling, you can get a great workout in only about 20 minutes.

A twenty minute workout is about the minimum time to get into the fat burning mode. With twenty minutes you can warm up for about 4 minutes, then go hard for twelve minutes and ease back on the pace for four minutes.

Benefits of Exercise Bike Workouts

An exercise bike workout can improve your fitness, help you lose fat and just generally make you feel better.

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.

Exercise Bike Workout Routines

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.

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