Stationary Bike Interval Training For Beginners

Working on a scale of your own perceived exertion easy. You may encounter different resistance levels and the bike may hold those levels for an unknown amount of time. Many people who find walking or running painful because of joint problems or injuries opt to train on exercise bikes.

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Sometimes the changes will be sporadic.

Stationary bike interval training for beginners.

Interval training is all about alternating between high and low intensity workouts. I ve found interval training to be the right way to utilize my recumbent exercise bike and studies like this one from a famous us college of sports of medicine back. Interval training on an exercise bike provides a low impact interval workout. When it comes time to do the intense interval i bump it up to 15 18.

Incorporate hiit into your next ride with this beginner friendly interval routine. By john hartmann examiner. The interval feature if your bike has it will alter the resistance at a predetermined time to simulate the change in elevation on a regular bike. It can boost your cardio fitness build muscle strength help with weight loss and burn body fat while limiting the impact on your joints.

Tallman suggests doing intervals rather than cycling at a steady state to get the biggest fat burning payoff on a stationary bike. Interval training program 3. Warm up for 3 5 minutes. And an exercise bike is one of the best ways to do this type of training it s perfect for beginners too the low intensity portion gives you some extra time to rest and the high intensity portion burns just the right amount of calories.

Twice a week is plenty for these hard hitting sessions because your body needs the time to recover so you can come back. A stationary bike workout has many benefits. High intensity interval training for beginners. Yet interval training is an important to earn the most health benefits possible.

I usually have the resistance at a medium level so if its on a 1 20 scale i keep my warm up and recovery time at around 10 12. If you follow the prior steps you already have a good start. This interval exercise bike routine lasts for 30 minutes but it will keep you busy so you shouldn t get bored. It switches the pace of your pedaling and the resistance level every 30 seconds to one minute which helps burn fat around the middle.

Even though you are sitting you can still get your heart rate up high and burn many calories by pedaling fast and hard during interval training. Here are three quick hiit workouts you can do on your bike. This indoor cycling workout will leave you drenched with sweat.

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