|
|
Exercise Bike Workout
How to Get a Good Exercise Bike Workout
An exercise bike workout program should be an excellent exercise activity that provides the body with three major benefits. The first benefit is providing a good aerobics workout; the second benefit may be the loss of weight coupled with a moderate eating plan.
An aerobics workout is that exercise activity that is maintained over a period of time and stimulates the heart to reach a certain level of heartbeats per minute. This level is determined by the individual' s age and health. Generally, you find out what your maximum heart rate is and try to achieve a minimum of 75 per cent of that maximum heart rate. The remaining benefit of a good aerobics exercise program is the resulting stimulation of the respiratory system.
The ultimate benefit is the strengthening of the heart and the respiratory system. This strengthening of the heart is manifested in the heart rate being lower while at rest. To obtain a good exercise bike workout it is important to consider two things. The first item is the preparation taken to ensure that a good exercise bike workout is achieved. Secondly, is important to follow a systematic exercise bike workout routine that includes what is done as well as how often.
Preparation
When preparing for your exercise bike workout it is important that a certain adjustment is made. That adjustment should be the height of the seat in relationship to reaching the pedals with the feet. The seat height should be high enough so that when the legs are extended in the furthest position on the pedals, they should be close to full extension. In addition, it is important that the fixture, maintaining that height, is fully tightened to prevent the seat from slipping.
Routine
When beginning your exercise bike workout it is important to remember to work up to rigorous bicycling. This will allow for the muscles to warm up as well as loosen the tendons and ligaments. A good exercise bike workout will generally consist of 30 minutes of bicycling and this routine should be maintained for three to five days a week.
Typically, a good exercise bike workout is measured in time and exertion units. The exertion level is how hard you think your body is working and ranges from the lower end of the scale at one to the highest level of 20. Some difficulty of exertion begins around the number 11.
The first five minutes should be accomplished at a comfortable pace and should be at the level of 10 to 12 exertion units. Following the first five minutes, a second set of five bicycling minutes are accomplished at a level of 13 to 16 exertion units. The third set of five minutes is then reduced to a level of 10 exertion units. The fourth set of five minutes is then increased to a level of 13 to 16 exertion units and then reduced in the following five minutes to a comfortable pace of 10 exertion units. The last five minutes are then increased to an exertion level of 14 to 16 units.
It is estimated that this level of exercise will expend anywhere from 235 to 300 calories; however the actual burning of calories is dependent upon the person' s weight.
|
|
|
