30-Minute Exercise Bike Workout | POPSUGAR Fitness

Exercise Bike Workout Part 4

Wirk Ride Exercise Bike Workstation and Standing Desk

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  • TAG : Exercise Bike Exercise Benefits, Choosing a Bike, and More
  • Depending on your current fitness levels you may get some cardio and aerobic improvements from a mini exercise bike workout. Bear in mind these bikes are not built for people like Lance Armstrong, rather they are best suited for individuals who want to simulate walking exercise. The reason you can’t use them for high intensity workouts is that they just aren’t stable enough. Having said that, if you have done no meaningful fitness work they can gently bring you to an improved level of fitness over time but unlike a machine like a treadmill or exercise bike you couldn’t train to be an Olympic athlete on them.

    So do mini exercise bikes work? Are they effective and are there any benefits? Absolutely, these bikes are great at simulating a level of exercise similar to walking which can improve overall fitness, burn calories, improve tone, maintain healthy joints and improve circulation. They can be used under a desk or in front of the TV so are convenient.

  • 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.

    If possible, get a quality bike that offers a variety of programs. Pre-set time and distance workouts automatically change the resistance setting on the bike to simulate flat or hilly terrain. There are also exercise bike workout routines that are known as Heart Rate Control programs which monitor your workout and then adjust the resistance easier or harder to keep you in a specific heart rate target zone that will be 60% to 85% higher than your resting heart rate. Now, that’s a workout!

  • For best results, plan to do exercise bike workouts at least 3 days a week or more for 30 minutes each time, with a warm-up and cool-down period included. Use DVDs and the bike’s own programming to make the time spent exercising fun.

A stationary bike works out a lot more than just your leg muscles

The exercise bike workout will guide you to becoming fit in all areas. You will be on the bike every workout, but not before performing some straightforward resistance training. This training will aid in creating a more complete physique, while building strength throughout the entire body. You will find, too, that adding resistance training will create greater strength in the legs, enhancing cycling performance.
There are three workouts included in the program that should be performed on non-consecutive days of the week. Each will focus on a different set of muscles, as well as on a different spinning bike workout. Taking time away from all exercise will be vitally important, especially for the middle workout of the week. This particular workout will demand a lot, as you will force yourself to perform nine sets of resistance exercises followed by a full 30 minute stationary bike workout.