Bicycle exercise comes in a variety of forms, including manual, chain-driven models, manual weighted flywheels and electronic models with preset programs. The key to a good cardiovascular workout is to provide enough intensity to challenge and strengthen the heart and lungs. An exercise bike can offer an intense cardiovascular workout, but several steps can improve your workout and give you the most out of your session.
Step 1
Warm up by cycling at a moderate speed, with no resistance, for up to 10 minutes. Warming up helps prevent injury.
Step 2
Work at the correct intensity. The American Council on Exercise suggests working out at 60 to 80 percent of your maximum heart rate -- between six and eight on a 1-to-10 scale. Work out for at least 45 minutes and spend at least 30 minutes between six and eight.
Step 3
Play up-tempo music and cycle to the beat. According to a study published in the Sports Journal, exercising to music can increase endurance by 15 percent.
Step 4
Work at intervals. On manual bikes, turn up the resistance and pedal fast to get the intensity up to eight and stay there for one minute before reducing the resistance. Cycle at the reduced resistance for up to two minutes, then go hard again. On electronic bikes, set the program to "Interval" or manually increase and reduce the resistance.
Step 5
Incorporate hills. Gradually increase the resistance every 30 seconds for five minutes, then remove the resistance and pedal as if you were on a flat road. On an electronic bike, set the program to a hill routine or manually increase the resistance.
Step 6
Continue pedaling throughout the session. If you need to reduce the intensity, turn down the resistance or pedal slower, but don't stop unless you feel dizzy.
Step 7
Cool down for at least five minutes at the end of your session. Remove all resistance and continue pedaling at a leisurely rate.
Step 8
Stretch your hamstrings, quads and calves as well as your glutes, upper back and chest after your workout. Hold each stretch for at least 20 seconds.
Tips and Warnings
- Avoid reading magazines or watching television, which may distract you into working slower. Wear well-fitting shoes with adequate room to wiggle your toes. Keep your knees facing forward and push the pedals with the ball of your foot.
References
- "Personal Trainer Manual"; American Council on Exercise;1996
- "Physiology of Sport and Exercise"; Jack H. Wilmore, Ph.D. and David L. Costill, Ph.D.;1999
- Sport Journal: Music in Sport and Exercise : An Update on Research and Application
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