Biking is a great form of aerobic exercise. It is a lot of fun to do and many people around the world enjoy biking in some shape or form. There are many different options, like racing, off-roading and home-work commuting. Biking in nature is a perfect way to enjoy the beauty of our planet, while working on your own health. As not everybody has the option to avoid busy roads or buy a decent bike, we are happy to say there are good alternatives: the exercise bike. The exercise bike is a great way to work out in the safe confinements of your own home; an extra bonus in these extraordinary times. Today we talk about what to look for when buying an exercise bike and we offer two great exercise bike workouts for weight loss and strength.
An exercise bike is a great addition to any home gym, however extensive you want to make it. They are available in a wide price range and offer plenty of specs and styles to choose the perfect one for you.
Health Benefits of Exercise Bikes
As mentioned, biking is a form of aerobic exercising. It has several great health benefits, which help make it so popular. Aerobic means “with oxygen” and it improves cardiovascular conditioning. Cardiovascular training is recommended by the American Heart Association for a minimum of 30 minutes 5 to 7 days a week. Now that is quite a lot and not for everybody, but realise that working out should be fun, especially when you start seeing and feeling the results.
You can also look into our ultimate jump rope workout, which will take less time, but has all the benefits of other cardio.
Some of the main health benefits of an exercise bike – and cardio training in general are:
- It is great for improving your cardiovascular condition.
- It is good for your hearth health and reduces the risk of heart disease.
- It lowers blood pressure.
- Your lung function will be improved.
- You will lose weight a lot faster.
- It helps you control blood sugar.
- It is great for your cholesterol levels.
On top of all these health benefits, exercising in general also releases endorphins in your body, which give you a mental boost and make you feel better. This is why, once you start working out, you don’t want to stop.
As you can imagine, biking is great for your legs. It will build muscle in your legs and lower body, especially at a higher resistance.
What To Look For When You Buy An Exercise Bike
There are several things you want to pay attention to when looking at exercise bikes: the style of the bike, the durability, the resistance and the adjustability.
There are basically three styles of exercise bikes, all of which are great choices. You need to consider which one suits your needs best: indoor, upright and recumbent.
When looking at durability, make sure the bike is built with quality materials and that it can handle your weight.
Resistance is also very important, as it determines the intensity of your workout. You can’t really go wrong with the way you adjust resistance, but make sure you think about the options and your preferences.
Adjustability is the last, but certainly not the least thing to look at. Make sure you fit your exercise bike well, as it will leave you sore otherwise, which will also make it less likely you will use it often.
Exercise Bike Workouts For Weight Loss And Strength
As with any workout, you make it as short of long as you want. The intensity is also completely up to you. To get you started though, we have a great workout for you.
This workout is a great way to get into shape and lose weight. It will also boost your general condition in no time.
The workout is based on the HIIT principle. This means High Interval Intensity Training and offers the best results for cardio. In general you alternate short periods of high intensity with longer periods of lower intensity.
We offer two great workouts, one for weight loss and one for cardio and strength. You can increase the duration by lengthening the duration of each part of the workout. You can also increase the resistance to make it more difficult.
The weight loss variant is all about intensity. You will perform this with an average resistance. The strength / weight loss workout also uses high resistance for extra muscle use.
Weight Loss Workout – 35 Minutes
Start with low intensity pedaling for 5 minutes.
Increase the intensity for another 5 minutes.
Now switch to HIIT by alternating 2 minutes of high intensity with 4 minutes of medium intensity. Keep this up for 20 minutes.
Cool down for 5 minutes at a low intensity.
Cardio / Strength Workout – 27 Minutes
Start with a warmup of 10 minutes. The first 4 minutes are easy pedaling on a low intensity. Then 3 minutes at an increased intensity and 3 minutes even higher intensity.
Then switch to 3 minutes of sustainable intensity, but with high resistance. Follow this up by 3 minutes of low resistance but high intensity and then another 3 minutes of sustainable intensity with high resistance. Recover with 3 minutes of easy pedaling.
Cool down for 5 minutes of low intensity pedaling.
We hope that by now, you are also seeing the great health benefits of an exercise bike. The two workouts we provide are sure to provide you with many weeks of fun and tough exercising. You are surely going to break a sweat. But you will also feel the effects soon enough to keep you motivated. And the best part: you can do it all at home.
We are currently testing several exercise bikes. Once we are done, we will write a great review for you, so you have a good start when you are on the market to get one yourself. Subscribe to our mailing list to be the first to know when new blogs are published!
If you have any questions about these workouts, please feel free to contact us.