Exercise Bike Workout
How to Get a Great Exercise Bike Workout
An exercise bike workout program should be a great exercise
activity which provides the body with three major benefits.
First of all, it provides a good aerobics workout, and secondly,
you can even lose some weight coupled with sensible diet!
An aerobics workout is that exercise activity which is maintained
for a period of time and stimulates the heart to reach a certain
level of heartbeats per minute. This level is determined by
the individual’s age and health. Basically, you need
to find out what your maximum heart rate is and then try to
achieve a minimum of 75 per cent of that maximum heart rate.
The remaining benefit of a good aerobics exercise program
is the resulting stimulation of the respiratory system.
The greatest benefit is the strengthening of the heart and
the respiratory system. This strengthening of the heart is
manifested in the heart rate being lower while at rest. If
you wish to get a good exercise bike workout, then you should
consider two things, which are the preparation taken to ensure
that a good exercise bike workout is achieved. Secondly, is
important to follow a systematic exercise bike workout routine
which includes what is done and how often.
How to Prepare
When preparing for your exercise bike workout, you should
make some adjustment. It should be the height of the seat
in relationship to reaching the pedals with the feet. The
seat height should be high enough so that when the legs are
extended in the furthest position on the pedals, they can
be fully extended. Additionally, the fixture, maintaining
that height, should be fully tightened to prevent the seat
from slipping.
Exercise Routine
When you begin your exercise bike workout, you should work
up to rigorous bicycling in order to allow the muscles to
warm up and also loosen the tendons and ligaments. A good
exercise bike workout will usually consist of 30 minutes of
bicycling and this routine should be maintained for three
to five days a week.
Normally, a good exercise bike workout is measured in time
and exertion units. The exertion level is how hard you think
your body is working and ranges from the lower end of the
scale at one to the highest level of 20. And some difficulty
of exertion begins around the number 11.
The first five minutes should be completed at a comfortable
pace and should be at the level of 10 to 12 exertion units.
Following the first five minutes, a second set of five bicycling
minutes are done at a level of 13 to 16 exertion units. The
third set of five minutes will then need to be reduced to
a level of 10 exertion units. The fourth set of five minutes
is then increased to a level of 13 to 16 exertion units and
then reduced in the following five minutes to a comfortable
pace of 10 exertion units. The last five minutes are then
increased to an exertion level of 14 to 16 units.
It is expected that this level of exercise will expend anywhere
from 235 to 300 calories though the actual burning of calories
is dependent upon the person’s weight.
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