Riding an exercise bike is a good option for beginners starting a training plan. The American Council on Exercise advises people to get clearance from a doctor before beginning any physical training plan. An exercise bike offers aerobic benefits and is simple enough to use that any beginner can improve his fitness level by following a training plan.
Exercise Bike Definition
An exercise bike, also known as a stationary bike, is ridden in a fixed location. The most common types are upright bikes, in which the rider is positioned like on a traditional two-wheel bike, and recumbent bikes, which allow you to lean back in the seat and focus on the leg muscles. Users typically can adjust the bike's seat height and the tightness of the pedal straps. Many bikes allow the user to adjust the resistance offered by the bike when pedaling. Virtually all bikes include an electronic display that tracks pace of pedaling, time, calories burned and various other information.
Training Benefits
Exercise bikes allow you to work hard without movement that causes impact, such as running, according to the Beginner Triathlete website. Exercise bikes also offer comfort because of the adjustable features and the fact that it is an indoor activity, avoiding the complications of training in inclement weather. An exercise bike also can be convenient for users who own one, offering a strenuous workout without leaving home.
Beginner Training Plan No. 1
This training plan consists of three workouts designed to take place over the course of a week. Make certain to take a rest day between each workout to allow your body ample recovery time. On Day 1, ride the exercise bike at an easy pace for 30 minutes. Concentrate on pedaling at a cadence of about 90 revolutions per minute (RPM), or making each foot complete one circle of the pedals 90 times a minute. The bike's electronic display will show the RPM pace and time elapsed. On Day 2, ride the bike for 15 minutes at an easy pace, such as 90 RPM, as a warmup. Ride for five minutes at a faster cadence (more than 100 RPM), then for five minutes at a slower cadence (less than 80 RPM). Repeat this sequence two more times and cool down by riding the bike for 10 minutes at an easy pace. On Day 3, ride the bike for 45 minutes at a cadence of 90 RPM.
Beginner Training Plan No. 2
This training plan consists of three workouts designed to take place over the course of a week. This program is a bit more difficult than Plan No. 1, with slightly more intensity and duration, which are important elements of exercise bike training, according to the Beginner Triathlete website. Again, take a rest day between each workout. On Day 1, ride for 15 minutes at an easy pace as a warmup. For two minutes, stand up on the pedals and pedal at an intense pace, mimicking a sprint on a two-wheel bike. Follow with four minutes of easy pedaling (less than 80 RPM) to recover, then repeat this sequence four times. Ride at an easy pace for 10 minutes as a cool-down period. On Day 2, ride the bike for 45 minutes at 90 RPM. On Day 3, start with a 15-minute warmup at an easy pace. Follow with five minutes at a faster cadence (more than 100 RPM), then five minutes at a slower cadence (less than 80 RPM). Repeat this sequence four times and cool down by riding for 10 minutes at an easy pace.
Beginner Training Plan No. 3
This training plan is the most advanced of the three, and consists of four workouts over the course of a week. When you complete workouts on back-to-back days, make certain that one or both of the workouts are at an easier pace. On Day 1, start with a 15-minute warmup, then six minutes of pedaling at 100 or more RPM, then six minutes of pedaling at less than 80 RPM. Repeat this sequence four times, ending with a 10-minute cool-down at an easy pace. On Day 2, ride the bike at 90 RPM for 60 minutes. The Day 3 workout is another sprint-like workout. Warm up with 15 minutes of easy pedaling. Complete the following sequence seven times: one minute sprinting, pushing the pedals as hard as you're able, then three minutes of easy pedaling to recover. After completing the sequence seven times, cool down for 10 minutes at an easy pace. On Day 4, ride the bike at 90 RPM for 60 minutes.
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