An Exercise Bike Workout Is an Ideal Way to Get In Shape

An exercise bike workout is one of the best forms of exercise to fight weight loss.  Not only are you supported by the bike, which puts less stress on your back and legs, but the aerobic exercise you get from cycling is great for burning fat.  It also helps with getting your heart in shape and toning your legs and thighs.

How does it do this?  First, by getting your heart going, an exercise bike workout gets to work on burning off fat.  To help maximize the workout, you should find the ideal heart rate you need to burn fat effectively.  Ideally this is the maximum range of 220 beats per minute minus your age.

Burning that fat isn't as easy as taking a fifteen minute ride at a leisurely pace, though.  What you need to do is work with some interval training for best results.  An interval exercise bike workout is one that varies the speed at which you work your legs as well as the tension of the bike itself, which means how much force it takes for your legs to move the pedals one full rotation.  An intense exercise bike workout will burn more fat, but you get better results when you vary the speeds rather than just working at one set pace.

Before you get ready to buy the first bike you see, you should first consider what kind of exercise bike you want.  An upright, indoor exercise bike is much like a traditional bike, encouraging you to sit up and pedal.  A recumbent bike allows you to lay back, taking pressure off of your back and shoulders.  Many people find this style of bike to be more comfortable, but in the end it's important for you to pick the bike you're most comfortable with.

When you have the bike you want, it's time to get started.  Before beginning exercise bike workouts, you should first consult your health care provider as a precaution.  Once that's done, you should warm up and stretch your muscles to prevent strain or cramping while you exercise.  Arms, legs, and back can be loosened up by simple gym exercises, such as toe-touches, jumping jacks and bending.

Some people like working out to music, or to their favorite television program.  There's nothing wrong with having something to keep your mind entertained as you do an exercise bike workout.  Get your heart rate monitor set up.  This lets you know how hard you are training, and it's important to keep you from pushing yourself too far.  Many bikes today come with one of these as part of their package.

There are many sample exercise bike workouts to follow, but at first, you should simply to get on the bike and pedal at a relaxed pace for five to ten minutes.  Then, when you're comfortable with the bike and ready for more, speed up the tempo for a set time of ten to fifteen minutes, maintaining your pace.  But don't simply get off the bike when you're done.  Keep going at a relaxed pace for another five minutes to slowly lower your heart rate.

When you're ready for more advanced exercise bike workouts, it's time to practice interval sessions.  Do this only one day a week, increasing to two days or three as your body becomes more accustomed to the activity.  Don't push yourself to the point of pain.  Remember, an exercise bike workout is about being healthy and having fun.