Whether you want to stay in shape, improve your cycling performance or lose weight, a stationary bike can put you on the path to success. Stationary bikes provide low-impact aerobic workouts while bypassing uncomfortable weather conditions as you exercise from the comfort of your home or gym. A stationary bike training program can help you stay motivated by keeping you focused and pedaling on track toward your fitness goals.
Considerations
Before you begin an exercise program, consult your doctor for a clean bill of health. Exercise bikes can be especially beneficial for people with joint, bone or muscle problems, as biking is low impact and does not strain the joints as much as aerobic activities such as running and playing team sports. Before you begin a program, set realistic fitness goals that you can work toward, recording your results along the way. If you are just beginning to exercise, start gradually and ease into a training program to avoid injury and burnout.
Beginner Cycling Program
If you are a novice cyclist, you can improve your fitness and manage your weight with a stationary bike training program for beginners. The website Beginning Triathlete advises beginning cyclists to work out six times a week on a stationary bike. Aim for 30 minutes of biking Monday, Tuesday, Thursday and Saturday, and do 48 minutes Wednesday and 45 minutes on Sunday for an endurance-building ride. Tuesday and Thursday are easy days, with a relaxed pace. On Monday, warm up for 10 minutes and then do 10 intervals, increasing your speed to 10 revolutions per minute for 30-second bursts, and slowing down for a minute between each set. On Wednesday, warm up for 15 minutes, followed by four intervals of four minutes at 55 to 65 rpms. Go easy for 3 minutes between sets. Follow each interval session with a 5-minute cool-down.
Intermediate Cycling Program
For more experienced cyclists, you can add intensity to your stationary bike routine with intervals. For an intermediate interval workout, warm up for 10 minutes. Then increase your resistance for an intense effort for 8 seconds, with a 12-second recovery. Repeat the cycle until you reach 20 minutes of intervals. Cool down for five minutes for a total 35-minute workout. Do your intervals three times a week, with easy days of 40-minute rides in between and one long ride of 45 to 60 minutes once a week. Take one day off a week to rest or cross train.
Tracking Your Workouts
Stationary bikes offer an advantage over regular bikes because virtually all stationary bikes have display screens that tell you your speed, distance, time, resistance level and calories burned during each workout. You can use these measurements to set your goals based on time, distance, resistance or calories burned, depending on the focus of your fitness plan. Record your results after each workout so you can track your progress and stay motivated.
Tips
Cycling on a stationary bike can become monotonous, but there are ways to ward off boredom and stay pedaling toward your goals. You can create a workout soundtrack and listen to music while biking, or tune in to watch your favorite TV show or movie. Try inviting a friend to go to the gym with you for company and support. Make your workout environment comfortable by plugging in a fan to keep you cool, or use a spray bottle with water to cool off.
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