Exercise bikes--for years considered the red-headed stepchild of fitness equipment after the introduction of ellipticals, treadmills, rowing machines and other home workout equipment--are making a comeback in popularity. With upright and recumbent designs, adjustable resistance settings and sophisticated electronics, exercise bikes can provide a great workout. They are generally less complicated and easier to use, making them a good choice if you're just beginning an exercise program.
Fitness Workouts
If you are just starting out with exercise, don't jump right into higher-intensity aerobic or anaerobic training, which occurs when you elevate your heart rate to 70 to 90 percent of your maximum heart rate. Working out at a fitness or fat-burning level of intensity might be more appropriate for you. Do this at a range of 60 to 70 percent of your maximum heart rate.
If you don't have heart rate monitor, you can gauge your effort against a brisk walk, climbing stairs at a rapid pace or a slow jog. Pedaling your exercise bike at a rate that gets you breathing harder and breaking a slight sweat will start you burning mostly fat calories, as opposed to glycogen, which is how the body stores carbs. You'll also be improving your cardiovascular system and increasing your stamina. Keep a moderate, steady pedaling rhythm that will allow you to continue for at least 15 minutes. About 85 percent of the calories you burn at this level will be from fat.
Aerobic Workouts
As you get into better shape, exercise at a level that helps you burn more calories. Moving into a fully aerobic level of exercise will help you do this. At this level of fitness, you'll be pedaling harder, but still at a rate--70 to 80 percent of your maximum heart rate--that doesn't tire you to the point of exhaustion.
To gauge whether or not you are exercising in the aerobic zone, test your ability to talk. If you can't talk during you exercise, you may now be in the very intense anaerobic phase. Although aerobic exercise does not exhaust you, you should see more profuse sweating and heavier breathing. At this level of exercise, 50 percent of the calories you burn will be from fat, but you will burn more calories than at the fitness level.
Vary the muscles you use by standing and pedaling, leaning forward and leaning backward--but be careful not to fall off the pedals. Vary resistance settings, which help you tone and build muscle. Vary the intensity of your workout to include peaks and valleys, with valleys dipping slightly below your aerobic target heart rate for a short period, and peaks staying within your target heart range.
Anaerobic Workouts
Anaerobic training burns more calories, but much less fat (about 15 percent). Anaerobic exercise is high-intensity training done in short bursts, because it exhausts you. Sprint training, done 30 seconds at maximum intensity with 90 or more seconds of rest, is an example of anaerobic training. Even when you rest between sprints, you will still be burning calories, because of your elevated heart rate--about 80-90 percent of your maximum heart rate.
Set up an aerobic workout using sets of sprints, both standing and sitting on your bike.
Workout Pattern
One of the ways to work out on an exercise bike is to follow a warm-up, exercise, cool-down pattern each time. If you are going to do higher-intensity workouts, warm up by starting slowly, moving to a moderate pace over the course of three to four minutes, while your heart, lungs and muscles all coordinate their work. After you have completed your main exercise routine, your workout is not over. Cool down by slowly decreasing your intensity for three to four minutes until your heart rate gets below approximately 100 beats per minute.
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