Interval Training On Exercise Bikes

Interval training has been shown to improve cardiovascular fitness, burn calories and help prevent boredom during workouts, according to the Mayo Clinic. Interval training can be added to any aerobic regimen, including cycling on an exercise bike. Whether you are new to exercise or have been active for a while, you can safely add variations of interval training to your exercise bike routine.

Training Principles

Interval training consists of alternating short bursts of high-intensity activity with periods of lighter activity. Adding intervals of hard and fast pedaling while on your exercise bike can help improve your aerobic fitness, or your body's ability to efficiently transport oxygen and other nutrients to your muscles. The University of Arkansas for Medical Sciences says that as you increase the amount and intensity of your intervals, your body adapts and becomes more fit.

Workouts

As long as your exercise bike has a way for you to control the resistance, you will be able to do an interval training workout. An interval training workout for beginners can include two minutes of pedaling with increased resistance, followed by two minutes of easy pedaling, and repeated 10 times. The resistance or intensity that you choose should be determined by your current fitness level. It should be a pace that is harder than normal but sustainable for two minutes. As your fitness improves, you can decrease the rest period to one minute and increase the amount of intervals you complete.

Benefits

Interval training requires no special equipment other than the exercise bike you may have already been using for your regular workouts. According to the University of Alabama at Birmingham, interval training can help you break through a weight-loss plateau and burn more calories than exercising longer at a steady pace. Interval training on an exercise bike also offers you the ability to change the duration and amount of intervals, which can add variety to your workout.

Considerations

Consult your doctor before starting a new exercise routine if you have been sedentary for some time, or have a condition that may limit your ability to safely exercise. Before starting your interval training session, always do a warm-up that lasts between five and 10 minutes. Pushing your body too hard, or not warming-up properly, can increase your risk for injury. When you are starting with interval training on your exercise bike, slowly and gradually increase the time and intensity of your intervals to avoid potential overuse injuries.