Exercise Bike Workout

Exercising with the help of a bike is a popular workout program that not only helps in weight loss but also in maintaining a healthy heart rate. Read on.
Ujwal Deshmukh Feb 8, 2019
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Busy lifestyles, hectic schedule, and no time for healthy food and rest have resulted in an increase in cholesterol levels, obesity, and many more health-related problems in people, all over the world.
Health experts have designed exercises and healthy diet plans for such people to help them cope with their lifestyle and stay healthy. Apart from muscle building routines, weight training, yoga, and exercise bike workouts have been one of the most effective ways to burn fat and encourage weight loss.
Bike workouts have been found to increase a person's heartbeat by about 65 - 70 percent, and this is the reason why most people, who cannot find time to exercise regularly, are attracted towards it. Another benefit is that, they can even be done at home. Therefore, it is more preferred over walking and jogging.
Well, exercise bikes are no doubt useful and beneficial, but to make the best use of it for your health and well-being, you need to be aware about the proper exercising methodology.

Basic Workout

This is the easiest bike workout and perfect for beginners who are at a basic stage of initiating weight loss in their bodies. You need not follow this routine everyday. You can do it for just 3 times in a week. It needs warming up for about 10 - 15 minutes and then running the bike for about 15 - 20 minutes.
While doing this workout, measure your heart rate and see that it reaches a mark of 65 - 70 percent. Stop the exercise when it reaches that mark, and relax for about 10 minutes. Thereafter, continue with your routine exercises.

Aerobic Workout

For people who want a steady yet continuous weight loss, the aerobic bike workout is a good option. You just have to run the bike for about 30 - 40 minutes, and try to reach the 65 - 70 percent mark. With this, you will be able to burn around 300 calories, which according to health experts is a good number for promoting steady and continuous weight loss.

Intense Workout

It is commonly known as the interval exercise bike workout. In this, you need to complete your warming up exercises and then start off with exercising on the bike. You need to have a high intensity workout that increases the heart rate considerably. On finishing the first session, cool down for some time. Then, go for a second high intensity session.
Short breaks in between the high intensity workouts are necessary to avoid conditions, such as fitness burnouts that are counter productive in achieving better results.

Some Tips to Remember

  • Keep on increasing the speed steadily and avoid riding the bike at the same pace.
  • Maintain intervals in between the workouts. Intervals help in recovering your body strength and get you ready for the next session.
  • Keep a tab on the distance traveled, the time required to do it, and the number of calories burnt. This will help in monitoring your performance.
You can look out for a health club in your vicinity for some more variations in exercises using a bike and information pertaining to them. This will help you in personalizing your drill sessions in accordance with your health needs.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.