La exercise bike it is among the most effective fitness equipment, although it is not really a latest invention. In fact, women and men from all over the world have been riding and starting for several decades pedal to find la crafts lost.
The exercise bike has indeed lots benefits, as well as the classic bicycle, but it also has the convenience of being able to be used comfortably inside your home. Do you have little space? Choose the folding exercise bike.
Like many phisical exercises, you need constancy and determination to achieve the desired results. Goals that are not impossible to achieve, just do not give up and make the use of the exercise bike a pleasant habit.
Being convinced is fundamental and will give you the opportunity to discover, little by little, all the benefits of this tool.
Benefits of the exercise bike
Strengthens the back muscles
Some think that theuse of the exercise bike can cause back pain, in reality it is not.
A wrong posture causes pain and that's why, before you start pedaling, you have to carefully adjust the seat. While seated, you must raise or lower the saddle as necessary so that the leg is almost completely extended during pedaling.
Once the saddle is fixed, you can start enjoying the benefits of the exercise bike.
It will help you, in fact, to dissolve the accumulated tensions and to make work e strengthen the lower back.
In this way you will be less subject to the classic pains that are felt when you are for too long in front of a desk or a computer.
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Exercise bike to strengthen the heart
Being a aerobic exercise, the exercise bike allows you to strengthen the heart muscle.
By improving your physical condition it helps you keep the body in training, reducing blood pressure.
Choose an exercise bike with cardio frequency meter it is a great choice for track your progress and decide whether or not to intensify your sessions.
You have to calculate the maximum heart rate and, once found, you can calculate which one heart rate corresponds, in your case, to a low, medium or high intensity training.
Discover how to calculate yours maximum heart rate.
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Exercise bike to fight cellulite
La exercise bike is great for tone legs and buttocks, helping you fight the cellulitis.
In fact, pedaling consistently and regularly you can dispose of the fat accumulated on the hips. Of course, you don't just train the legs and buttocks, but also the legs abdominal that contract during exercise.
It helps you lose weight
As the walk and race, the exercise bike is great respiratory cardio training and can help you lose weight in harmony by following a program personalized diet.
30 minutes of moderate intensity training they make you burn 245 calories!
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In addition to being an excellent fat burner, the benefits of exercise bike are numerous:
- Scientific studies have shown that pedaling regularly considerably increases cardiac and respiratory capacities.
- The weight of the body is supported by the saddle so it is a recommended activity for those in severe overweight because the joints (hips, knees, ankles) are not stressed and the risk of injury is minimal.
- La exercise bike is a beneficial machinery for joints even for whom suffer from osteoarthritis.
Pedaling, however, can be boring and that's why OnlyBelleza has made a training program that will get you excellent results if you follow it regularly.
Print it, hang it next to yours exercise bike and get loaded by yours favorite music to make the sessions even more fun! After a few weeks of training you will notice your progress: yours body will be more toned and you will have more breath and more resistance!
Discover best exercise bikes to train at home.
Progressive training program: to whom it is suitable
This program is suitable for anyone who is in overweight as it is based on a gradual increase in intensity and duration of training.
The eighth week provides 30 minutes of aerobic work, for those who have to shed a few extra pounds it is very effective.
Aerobic training aims to:
- Increased fat metabolism.
- Greater ability of the individual to maintain constant effort.
- Improvement of the fatigue resistance.
- Constant supply of energy throughout the exercise.
- The proposed program is a training aimed at burning calories.
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Exercise program with the exercise bike to do at home
Before starting the program, it is important that you evaluate yours physical condition with a sports doctor so as not to subject your body to stresses that could put your health at risk.
Remember to perform the minutes of warm-up indicated in the program.
The workout that we propose is of medium intensity, of course it's up to you modulate it according to your physical condition, so if you haven't practiced sports for a long time, the advice is to listen to your body.
The program proposes 4 days of training per week, then decide for yourself which days you are more free to train. The advice is to alternate the days.
Never skip there fase “cool down”, where the slower pace of work allows you to recover.
Last tip: always try to finish theworkout with the session stretching.
Progressive training with the stationary bike: first month
| Week | Day 1 | Day 2 | Day 3 | Day 4 |
| set.1 | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | Rest |
| set.2 | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down |
| set.3 | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +15 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down |
| set.4 | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down |
Training program: second month
| set.5 | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down | 5 minutes of warm-up +20 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down |
| set.6 | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down |
| set.7 | 5 minutes of warm-up +30 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +30 min at medium intensity + 5 min cool down |
| set.8 | 5 minutes of warm-up +30 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +25 min at medium intensity + 5 min cool down | 5 minutes of warm-up +30 min at medium intensity + 5 min cool down |
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