Intense effort given for eight seconds followed by recovery and low intensity effort for 12 seconds. Simply repeat this formula immediately, over and over, throughout a 20-minute period. Depending on current fitness levels, you might have to increase recovery times later on in the workout. Also, only attempt this exercise bike program every second day, as a higher frequency will only lead to your exhaustion.
Another advanced exercise bike program interval workout increases the intervals from 8 to 20 seconds, with 45 seconds of recovery given between each effort. After a two-minute recovery period given at the end of the routine, it’s repeated three more times:
In fact, the University of New South Wales developed a routine that burns 3 times the fat compared to some aerobic methods. After a through warm up, proceed to follow the exercise bike program for 20 minutes:
One solution is to follow a good exercise bike workout program, one that will challenge you and work your heart and lungs. If you are not using the pre-set programs on your display console, you should be.
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