Exercise bikes can increase your cardiovascular fitness and muscular endurance. Because you can choose from a number of different bicycle styles, cycling appeals to a wide range of people. Whether you prefer an upright, recumbent or group-exercise style bike, you can improve your overall fitness by following the FIT principle: frequency, intensity and time. Gradually increase the frequency, intensity and time of your rides to improve your personal fitness.
Step 1
Cycle at least three times a week. The American College of Sports Medicine recommends that adults perform at least 30 minutes of aerobic exercise most days of the week. You don't have to cycle every day, but in order to improve your cycling fitness, you do need to make it a habit. Start by cycling three days a week, alternating with walking or another form of aerobic activity on your other days. As you become more accustomed to cycling, increase the number of days that you cycle each week.
Step 2
Work hard while cycling. In order to boost your cardiovascular fitness, you have to challenge your heart and lungs. Incorporate high-intensity intervals into your workout for maximum benefit. On a stationary cycle, you can do this one of two ways: choose a setting on your bike that incorporates intervals of a shorter period of high-resistance with an equal or longer period of low-resistance; or manually adjust the resistance up and down as you please. When you challenge your heart and lungs, your cardiovascular fitness improves and your lung capacity increases.
Step 3
Lengthen your workouts as you increase your fitness level. Every week, perform at least one long, less-intense workout. Ride as long as you can at a steady-state resistance level. For instance, while using an exercise bike, set the resistance to a moderate level, then cycle until you don't think you can cycle any longer. This may be 20 minutes, or it might be an hour. Each week, try to cycle five minutes longer than the week before. Constantly pushing yourself this way should improve your muscular endurance and your cardiovascular fitness.
Step 4
Mix up your workouts. The more you change up your exercise routine, the more you challenge your muscles. Fitness magazine states that becoming too comfortable with a single routine is one of the biggest mistakes that novice exercisers make. Try new pre-set programs, increase your intensity, even switch up the style of bike you're using. If you normally use an upright stationary bike, try attending a cycling class or give the recumbent exercise bike a whirl. The more you challenge yourself and try new things, the more your body benefits.
Member Comments