Exercise Bike Fitness

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Exercise bike fitness is a great path to better fitness and health. The exercise bike is an old stand-by exercise tool that has stood the test of time. Fad exercise machines have come and gone but the exercise bike is still a proven machine to improve fitness with exercise bike workouts.

For overall fitness you need exercise for cardio vascular or heart fitness plus muscle building exercise as well as flexibility moves. Your exercise bike can be a key part in your overall program. Especially during wet or cold weather the exercise bike workout is useful in any weather or any time night or day.

For the cardio-vascular part, you need something that will elevate your heart rate up to 50 percent of your maximum if you're a beginner or 70 percent if you're more experienced. Then you should maintain that rate at least for 15 minutes and longer is better. Your maximum heart rate is about 220 minus your age. For this activity your exercise bike is ideal. You can alter the resistance of your bike to target just the effort level you need. Of course you can walk or ride a regular bike or jog or do any other aerobic exercise too. Mixing up the exercise over time is the key to not getting bored with stale repetitive exercise. Boredom can stop your exercise over time.

Rather than just pedaling away at an even pace for a half hour, try mixing up the pace of your exercise bike fitness workout to make it more challenging and interesting. Try this pedaling tempo variation for exercise bike fitness:

3 minutes easy warm-up pedaling

2 minutes moderate

1 minute fast

2 minutes moderate

1 minute fast

1 minute moderate

30 seconds fast

1 minute moderate

30 seconds fast

2 minutes moderate

1 minute fast

2 minutes moderate

3 minutes slow

Bet that's not boring!

For muscle building nothing beats weight training. Simple weight lifting routines done just once a week can help you improve. My favorite weight lifting plan is in the book The Slow Burn Fitness Revolution. There is a wealth of information on the Internet to help you design a simple set of exercises to tone and build muscle.

Don't think that the exercise bike has no muscle building potential. Your exercise bike is working all the major muscles of your lower body. If you have a dual action machine like the Schwinn Airdyne Evo Comp Exercise Bike that works your arms too you're getting at all the major muscles of your body. But you still need a weight lifting routine for an ideal program combined with exercise bike fitness.

A stretching routine rounds out your overall program for exercise bike fitness.