We have known that indoor cycling has so many benefits after reading our last article, it is really a good way to help you lose weight, it’s the cardio workout that can improve cardiovascular function and help maintain heart health, it is joint-friendliness, it is more safe than outdoor cycling...... But to gain these benefits, you need to know how to properly use an indoor exercise bike for exercise.
To better understand exercise bike workout, you should know about RPE(the rate of perceived exertion).
Two kinds of exercise bike workout plan for beginner
If you're just starting out on a bike for your workouts, it may be difficult to maintain a high intensity and speed, the key is to start slowly to build your endurance and gradually increase the time and intensity.
Circuit training is a great option for beginners. It involves performing different types of exercises one after the other. In the process, all the major muscle groups are involved and well exercised.
Once the 20-minutes workout is comfortable for you, it means you have made some progress. And you can add another 5-minutes segment. Do this for a week until you can do it easily and add another five minutes to bring your total time up to 30minutes. This is the mimimum recommended amount of exercise per daty.
HIIT, an acronym for High-Intensity Interval Training, is interval training on steroids. It involves doing short, high-intensity workouts with short rest periods between each workout.
The goal is to create a lack of oxygen during your workout so that your body is stressed afterward, consuming more energy. This effect is called EPOC, which stands for excess post-exercise oxygen consumption.
HIIT exercise sessions generally consist of a warm up period followed by repetitions of high-intensity exercises separated by medium intensity exercises for recovery, then a cool-down period. The high-intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but maybe as little as three repetitions with just 20 seconds of intense exercise.
HIIT can burn a lot of calories in a short amount of time
, and Your metabolic rate is higher for hours after HIIT exercise. These can help you lose fat. HIIT can also improve oxygen consumption, reduce heart rate , blood sugar and blood pressure.
The bottom line
Being fun and useful, the indoor cycling is a really good way to help you exercise. just go and get your own exercise bike. Don't know where to buy it. Click the shop button in the upper right corner of the page to browse the IFAST official website.
