Stationary cycling works the major muscles in your lower body while increasing your heart rate. No need to be bored on your bike at the gym because there are a variety of ways to train aerobically. Each type of training can help you reach a different goal, whether you are looking for weight loss or endurance.
Interval Training
Interval training works both the aerobic and the anaerobic energy systems. It involves a short burst of intensity followed by a moderate effort for longer. You can interval train on a stationary bike by working at a high speed for 30 seconds followed by a moderate pace for two minutes. You can decide the variables; making up your routine may keep you more engaged. Interval training also burns more calories in a shorter time, promoting weight loss, according to the American Council on Exercise.
Muscular Endurance
Stationary cycling can mimic riding on a hill. Adding resistance to your bike not only works your cardiovascular system but it also helps you build muscular endurance. You can begin your workout with a warm-up on flat ground for five minutes. Increase the resistance on your bike 1 percent every three minutes, until you reach a 15 percent resistance, which should feel like you are pedaling through mud. Slowly lower your resistance back down to flat ground for your cool down. Resistance training places a great demand on your muscles allowing you to build muscular endurance and increase your lean mass.
Aerobic Endurance
The duration of your cycle helps build aerobic endurance. Setting a goal for an amount of time you want to cycle can help you stay motivated to keep pedaling. The American College of Sports Medicine suggests that most people train aerobically for 60 minutes most days of the week. Find a pace that you can maintain for an hour, or a long duration, and keep pedaling until you reach your allotted time.
Considerations
Adding variety into your cycling routines can help you become a more consistent exerciser. However,you should add variety to your entire workout routine. Cross-training with running, hiking or even weight training can enhance your fitness because different types of training challenge your body and keep delivering results.
Member Comments