Stationary Bicycle Workouts

Stationary Bicycle Workouts

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Stationary bikes offer a number of options for cardio workouts.

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When you hit the gym for a workout, the stationary bike is a great choice for a number of reasons. This machine offers a low-impact workout, so you won't need to worry about straining your joints. Stationary bikes are completely customizable for a workout that fits your fitness goals.

Get Intense with Interval Training

The basic idea of interval training is to push yourself more intensely for short periods of time within a longer workout. On your stationary bike, decide whether you want to push for resistance by cranking up the tension against the pedals or want to use your interval bursts for speed. Working the muscles against resistance can help strengthen legs, while pedaling faster will build endurance. Warm up for five minutes and then push yourself either in speed or resistance for 30 seconds to one minute. Then rest for two to three minutes. Continue to alternate until your session is over.

Spin Yourself Fit

Spinning is a popular choice for working out on an exercise bike. This routine uses the bike for high-intensity cardio that increases in difficulty throughout the workout. Many gyms offer spinning classes, and you can also find videos to follow at home. After a brief warm-up, gradually increase resistance for the first 10 to 15 minutes of your workout. Reduce resistance and keep your pedaling at a steady speed. Repeat for the duration of your workout. A core component to spinning is a high energy soundtrack, so find some motivating music for your routine.

Mimic a Regular Bike

For a classic routine, try riding the stationary bike as you would a regular bike. Set your time and then adjust the resistance to a comfortable, sustainable level for the duration. Pedal at a pace that is challenging but not too difficult to keep steady. To prevent muscle fatigue, stand up every five minutes and pedal upright. This will keep blood flowing in your lower back and also add some variety to your workout.

Add in Arms

For a total body workout, try incorporating your upper body into your cycling routine. Since the exercise bike is stationary, you can free your arms from the handlebars and hold small dumbbells. Never use hand weights on a regular bike, as releasing the handlebars is dangerous. As you pedal, push your arms out and away from your chest and then slowly draw them straight back. This move will help tone your shoulders and biceps.


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