Whether it be indoor or outdoor, exercise bike workout in general is becoming more and more popular. With pollution on the rise and an increase for the push of general health and fitness, cycling is a great way to save $$ on fuel as well as getting fit and burning off a few extra calories.
Which is Best: Indoor or Outdoor Exercise Bike Workouts
There are many factors you need to take into consideration eg:
* The weather
* What time of the day you train
* How much spare time you have
* Whether you want to invest in the compulsory safety equipment involved in outdoor cycling
* Whether or not you have access to a cycle path
* If you are comfortable cycling on main roads and amongst traffic.
* Do you prefer to train outdoors
It’s a personal choice – go with what suits you!
Benefits of Cycling and Performing A Exercise Bike Workout
Cycling can offer benefits for both fitness and burning off unwanted body fat. It really depends on your health and fitness goals and what you want to achieve from your cycling and exercise bike workout. Outdoor cycling can include cycle tracks in forests and parks, to cycle ways within your town or city, along beaches or major roads and free ways. You can take the family cycling or use your cycling program as some “time out” for yourself away from work and other pressures you may be experiencing at that moment in time.
Indoor cycling also offers some exciting opportunities as well. With “spin” and other cycle classes still being extremely popular, and lots of fun, to just being able to control your own exercise bike workout from within the privacy of your own home.
Some Helpful Hints on Setting Up Your Bicycle
1. Make sure that the handle bars and seat are in a comfortable position.
2. Check that the seat height or the seat itself is suitable for your build, taking into consideration the amount of time you will be spending on it.
3. Whether you’re cycling indoor or outdoors the option of foot pedal straps can be handy too. If you pick up the pace your feet can easily fly off if you don’t have them connected to the pedals.
A Few Things You Need to Organise Before Starting Your Exercise Bike Workout
1. Do you have any injuries that effect what type of bicycle you use. eg, you may find a semi-recumbent cycle for indoors is more suited to your needs rather than your normal high seated indoor cycle etc.
2. Have you “OK’d” this exercise program with your doctor?
3. Do you know what your health and fitness goals are? And how will this effect your program.
4. Do you have a exercise bike workout that’s specifically designed for your goals?
5. Arranging your program so that you can enjoy it at a specific time of the day when you don’t have to rush. The last thing you want to do is spend all that money on setting your bike up only to throw in the towel due to other commitments interfering with your program times.
6. Do you have a resistance and eating plan organised to suit your cycling program? You might as well put in the effort with your diet and training if you are going to start a health and fitness regime. It will certainly speed up your results.
7. As well as making sure your bicycle is comfortable and set up correctly you will also want to ensure that your exercise bike is placed somewhere in your house where you will use it and where you can access it easily. And don’t forget about ventilation. You don’t want to stick it in some cramped up corner that’s stinking hot and you feel like you’re going to pass out each time you use it.
8. When using your bicycle make sure your legs aren’t wrapped up around your neck while pedalling. Keep your seat at a comfortable distance from the pedals. In the past, I used to get my clients to stretch their legs out completely then slightly bend their knees – then position the seat. This is so they get nearly a full extension of their legs without feeling like they are being pulled off the seat when the pedals rotate.
9. When cycling outdoors make sure your feet can touch the ground, while you are seated on your bike seat. The amount of times I have seen cyclists that are virtually falling off their bicycles when they stop at a corner, because their feet don’t touch the ground, always worries me. Play it safe and use your common sense when cycling.
10. When cycling outdoors make sure you check with your local council regarding rules and regulations for cycling eg. safety helmets, knee pads etc
How many times can I cycle per week?
Cycling 3-4 times per week can make a difference in the way you look, feel as well increasing your self esteem. You don’t need to cycle for hours on end, 20 – 40 mins is sufficient and less when you are first starting out. As your fitness increases you can ramp up the intensity and the length of your cycle sessions. If you’re training for a specific event your cycling training will vary with speed drills and training specific sessions to help you prepare for the “big day”.
Interval training on the bike is a fun and efficient way to expend calories and can be adapted to your fitness level. It will help reduce the workout time too!
Sample Exercise Bike Workout:
Warm-Up – 3 mins
90 seconds moderate / recovery pace
30 seconds sprint / fast pace
90 seconds moderate / recovery pace
30 seconds sprint / fast pace
120 seconds moderate / recovery pace
30 seconds sprint / fast pace
120 seconds moderate / recovery pace
30 seconds sprint / fast pace
120 seconds moderate / recovery pace
30 seconds sprint / fast pace
90 seconds moderate / recovery pace
30 seconds sprint / fast pace
90 seconds moderate / recovery pace
30 seconds sprint / fast pace
120 seconds moderate / recovery pace
30 seconds sprint / fast pace
90 seconds moderate / recovery pace
30 seconds sprint / fast pace
Cool down – 3-5 mins
Stretches
Happy training folks,
Yours in fun, health and fitness
© Mandy Gibbons
Virtual Fitness Trainer
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