Stationary Bike Workout Plan For Beginners

This workout uses your target heart rate to tell if you re putting in the right level of work.

Stationary bike workout plan for beginners.

For cross training days activities such as running swimming or even walking work well just stay active and stretch daily. Crush this 20 minute interval workout that alternates between easy moderate hard and all out levels of exertion. Do this for a week or until it is comfortable for you. Beginners should exercise in the so called fat burning zone or at a target heart rate of approximately 50 percent or 60 percent of your maximum heart rate.

Repeat this workout a second time for a full hour nichols says. Builds your endurance with a lower intensity but longer lasting. Provides a low impact workout. This is a pedaling pace that makes you.

What are the benefits of a stationary bike workout. 30 seconds set the bike to high resistance and pedal hard then shift down to low resistance for 1 minute. 4 stationary bike workouts that burn fat 1. This is a numerical indication of how hard you should be.

Cycling training plan for beginners. Our beginner plan is designed for people who are relatively new to the sport and looking to take on a challenge to build fitness and improve overall health. Beginners routine 3 to 5 minute warm up with bike set at a moderate resistance level. Cycling is an excellent way to get your heart pumping.

Cardiovascular or aerobic workouts such as cycling strengthen. Stationary bike workout for beginners progressing with this workout once you can do the 20 minutes workout progress by adding another five minute segment with three minutes at baseline and two minutes at a harder level. 40 seconds shift back to high resistance and go hard then change to low. Try a tabata.

Follow this weekly schedule for rides and workouts.