Exercise Bike Workout Ideas for Beginners

Posted by diamondback-fitness Admin on

Working out with an exercise bike is a great option for both beginners and those who are already in great shape. Not only are exercise bikes convenient and safe to use, but they also offer a variety of workout options to suit the needs of anyone who is looking to either increase their fitness or maintain the fitness they have already achieved.

Getting Started

Using an exercise bike is a great way to improve cardio, to increase endurance and to build muscle. This is particularly true if you wish to build muscle in your legs, with the quads and hamstrings being the muscles that are primarily engaged in riding a bicycle. Before you get started, however, it is best to consult with a doctor to ensure you do not have any conditions that could be affected by your workout routine.

Once you have received clearance from your doctor, be sure to take some time to familiarize yourself with your exercise bike and how it works. Make adjustments to the seat, the handles and the pedals in order to properly accommodate your height and reach. Next, learn how to make adjustments to the resistance so you can make those necessary adjustments while you are working out.

Warming Up

Once the exercise bike is properly set up for your use, you should begin your routine with a warm-up. For most people, a good starting point is to warm up for about 5 minutes at a comfortable pace with low resistance. This will help to get your body prepped for the more intense and rigorous workout that is about to start.

Working Out In Intervals

Interval training on an exercise bike is a good option for most beginners. With interval training, you workout at a higher intensity for a period of time before slowing down at a more comfortable pace, after which you once again increase the intense warm-up then continue this pattern. Following your warm-up, you should increase your speed and/or your resistance so you are working at a higher level of exertion. Continue at this level for 3 minutes before kicking your pace or resistance to a higher level for 2 minutes. Return to your previous rate for 3 minutes before kicking it to a higher pace or resistance for another 2 minutes.

Cooling Down

After engaging in interval training, it is important to give your body a cool down period. During this period of time, you should pedal at the same pace and/or resistance that you did while warming up. Your cool down period should last for five minutes.

Following this routine will result in a workout that lasts a total of 20 minutes. If you are not used to working out on an exercise bike, you may find that your legs tire quickly. Keep in mind that it takes time to build endurance, but you can add more time to each workout or increase the resistance as you feel your body getting more fit and needing a greater challenge.


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