Indoor cycling is a popular form of aerobic exercise. It's ideal for those who don't want to exercise outside in adverse weather, and many exercise bikes are compact enough to store in a small space, making them ideal for apartment living. The health benefits of indoor cycling include weight loss and a stronger cardiovascular system. The workout is also ideal for those with arthritis or balance problems. To get the most out of indoor cycling, create an exercise program that includes intervals.
Definition
Interval training takes an intense training effort and then alternates it with a period of recovery. During the hard effort, your heart, lungs and muscles are forced to work harder, which results in a higher calorie burn and muscle strength and conditioning. Then your body is given a chance to recover from the effort so it has the strength to perform the interval again. Intervals also keep your body from hitting a plateau, and keep your mind from wandering or getting bored. They also make it possible to reap the same fitness gains in a shorter amount of time.
Before You Begin
Interval workouts are demanding, and it's important to have a good cycling base before you begin adding intensity. If you have any concerns about your health, talk to your doctor before you begin the exercise. It's also important to ease into the interval workout and slowly ramp up the time and intensity to avoid injuries and to give your muscles and tendons time to adjust. Be sure to build in recovery time and alternate interval workouts with days of easier riding.
Aerobic Interval
Intervals can help you improve your aerobic capacity, which strengthens the heart and lungs, and improves the level of oxygen you can consume during exercise, thus making it easier to work harder. Begin with a warmup on the bike and slowly increase your intensity over the course of 15 minutes. Next, ramp up to a hard pace that you can sustain for four minutes. Then take a very easy two-minute cool down. Repeat this five times. Beginners should start with three intervals. After the intervals, cool down.
Anaerobic Interval
This workout is especially good for those training for a bike race because it teaches the body to work hard and to respond to efforts such as sprints and attacks. But it can also aid in overall fitness and weight loss. This should only be performed by well-conditioned individuals. Warm up by slowly increasing the intensity for 15 minutes and then go as hard as you can for 60 seconds. Recover for six minutes and then repeat again until you have done the workout five times.
Member Comments