Excercise Bike

[FleurDeLis1]

So I'll be getting an exercise bike on Friday and I'm just looking for some ideas of what type of workout to do. Should I just do steady cardio, or maybe try some intervals?

Anyone using an exercise bike as their sole means of cardio?

This bike isn't fancy by any means, looks like and old one, but still works. I'm not worried about what it looks like, I just want it to do it's job.

Please any ideas/ advice are welcome!

Thanks!

 

[MLB]

intervals is always a good workout, but also try some pyramid training.

 

[mahkeymike]

Personally I have had best results from what i call speed cycling.Basicly you keep your intensity level low and peddle as fast as you can for 30 minutes or more.After about 10 minutes you will start sweating profusely.If your not sweating after 10 minutes your intensity level is too low, or your not peddling fast enough.You should be peddling between 23-26 mph to be effective.

You will greatly improve your cardio with this method, and with a good meal plan the pounds will just fall off.

 

[Spinner19641]

So I'll be getting an exercise bike on Friday and I'm just looking for some ideas of what type of workout to do. Should I just do steady cardio, or maybe try some intervals?

Anyone using an exercise bike as their sole means of cardio?

This bike isn't fancy by any means, looks like and old one, but still works. I'm not worried about what it looks like, I just want it to do it's job.

Please any ideas/ advice are welcome!

Thanks!

I used to run but I have used a spinner bike for the past 3 years for my cardio workout.

Over the years I have adjusted how I use it...

- initially I did steady speed with minimal resistance for 60 minutes
- over time I steadily increased speed and intensity for 60 minutes
- these days I like to have high intensity and high speed and do a form of interval training but I only do 45 - 50 minutes

My bike is an aerobike spinner which means I can stand rather than sit on it and I prefer to stand only.

Basically you can keep making it more difficult as you get fitter and your cardio improves.

I have found it an excellent way to improve my heart performance and endurance so I think you'll be very happy no matter what type of bike you have.

Hope that helps!

 

[FleurDeLis1]

Great! Thanks for all the replies! I think I've got a good idea of what I'll be doing.

 

[PLB]

Personally I have had best results from what i call speed cycling.Basicly you keep your intensity level low and peddle as fast as you can for 30 minutes or more.After about 10 minutes you will start sweating profusely.If your not sweating after 10 minutes your intensity level is too low, or your not peddling fast enough.You should be peddling between 23-26 mph to be effective.

I would not suggest doing this all the time as this could be very hard on the joints and low back to do that many peddling repetitions at a high speed.

- initially I did steady speed with minimal resistance for 60 minutes
- over time I steadily increased speed and intensity for 60 minutes
- these days I like to have high intensity and high speed and do a form of interval training but I only do 45 - 50 minutes

I think this is a great way to begin an aerobic training program for the bike. Just remember, the higher the intensity of your interval training, the shorter the workout should be. A 45-50 minute interval training workout should only have moderate intensity work intervals.

 

[Addy1]

I got a spin bike about a month ago and it came with two videos. One of them I like a lot, it’s called Ireland road tour with Josh Taylor.

It’s about 50 minutes for the workout, it starts with a warm up and then has three tempo sections throughout the routine. It’s has all types of movements; standing and sitting flats, standing and sitting hill climbs, tempo flat section and a hill sprint at the end. All of the tempo sections are followed by a recovery period.

The screen displays time, movement type, cadence, target heart rate, resistance and hand position at all times.

I’ve done it almost every day since I got it and my power output has increased a lot and my recovery times have really improved too. I’m hoping Josh Taylor makes more of these because it feels like you are going somewhere, so it feels like I’m a bike ride.

The other video is a good workout too (pedal power) but it’s a spinning class with an instructor and nine or so students. If you like taking spinning classes you may like this type of video more than me.

It’s a great workout, I can’t believe how much I sweat. I guess on a real bike you have the wind cooling you and wicking away moisture, I just though I didn’t sweat much haha.