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An Exercise Bike Workout
You can get on your exercise bike and just pedal away for a set time as a workout. You can also do interval training for faster results. In fact most exercise bike computer workout programs are interval training since the resistance rises and falls with time much like a real world bike ride in hilly terrain.
These are workout types like you see on a high end bike computer. Remember that your doctor can help you determine your theoretical maximum heart rate. It's estimated at about 220 less your age in years. So a 50 year old has a theoretical maximum heart rate of 170 beats per minute.
Workout 1 - Burn Fat
Adjust resistance to stay at a target heart rate of 65 percent of maximum. This is a light workout for beginners or for anyone on a light exercise day.
Workout 2 - Cardio
Maximize calorie burn by gradually raising the heart rate to 80 percent of theoretical max. Keep it there for a sustained period then gradually bring it back down.
Workout 3 - Heart Hill
Simulate a hilly workout with three hills. Build to 65 percent of max heart rate to warm up then climb to 70 percent, hold for a time then return to 65 percent. Now climb again to 75 percent and hold for a time then return to 65 percent. Finally increase resistance to lift heart rate to 80 percent of max, hold, then return to 65 and then reduce to a stop.
Workout 4 - Fast Hills
Alternate resistance to raise heart rate to 80 percent then drop to 65 percent. Do as many repetitions as you can for your fitness level.
Example Exercise Bike Workout
This is a simple example of a very effective exercise bike workout that just consists of higher and lower pedaling speeds to raise and lower heart rate. This is a dynamite workout in just a short time.
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
This exercise bike workout will challenge anyone if you push it at your fitness level.
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