If you are looking for information about exercise bike benefits and a how to great beginners exercise bike workout routine simply read on.
This beginners exercise bike workout is great to tone yourself, burn some calories and get yourself back into shape quickly. It is also enjoyable!
In this article we will go through the beginners program, where we are going to work on the basics like, starting up your endurance, building up speed, building up strength so that when you get to the tougher workouts later on you won’t be out of your depth.
Ok – if you are ready to begin, lets jump on and do a session!
So here we go with the beginners exercise bike workout out, at this point you should be seated comfortably in your exercise bike, with the seat and handle bars adjusted correctly for your measurements.
Before we get going I should mention 2 important points, the first is resistance, in this beginners workout we will be using resistance settings 1 through 10 (or 1 through 8 if your exercise bike has less).
1 being no resistance and 10 being as hard as you can, but still moving the pedals. The second important point is pace, and we will work between 0 and 100 percent. Zero of course is a complete stop and 100 percent is a flat out “sprint”.
Ok first we need to complete the warm-up phase, which will be 4 minutes long, and after each minute passes we are going to increase the pace and resistance.
And first you are going to start with the resistance up at 3 and your pace at 40 percent, so a steady smooth pace which isn’t to tough, but as the warm-up proceeds we are going to push really hard and in the middle to the end of the warm-up you will feel really tired and it’s going to set you up and make sure you are ready for the main workout, so you can push flat out.
Ok check your resistance is at 3 and get ready! We are now in the first minute, you should be pedalling with your resistance at 3 and your pace at an even 40 percent. As you pedal keep your leg muscles relaxed and your breathing steady.
As soon as you get to minute 2 increase the resistance to 4 and slightly increase your pace from 40 to 50 percent, this is a great warm-up which really gets you going. If this is your very first time you might not be able to keep the pace of this warm up and workout for the entire duration, but you will eventually.
Ok as you get to minute 3 increase your resistance to 5 and your pace to 60 percent, stay focused on your pace and keep your breathing steady. You should be feeling the burn by now and this means you will be ready for the main workout. Keep your pace and don’t slow down.
Here we go into the last minute, raise the resistance to 6 and push your pace up to 70 percent, nice deep even breaths and your legs should be going quite fast now. If you got through the whole warm-up without slowing well done!
Ok now you can relax for 60 seconds and drop your pace right back down and your resistance setting, but don’t completely stop pedalling, keep your legs rotating even on this 60 second break.
The Main Workout!
Ok so now your legs should be nice and ready for the main workout section. This next section is called the “all over” as it works everything, endurance, speed and leg strength. What you will do is sit down for 30 seconds then we are going to stay sitting for another 30 seconds but increase the resistance, then we are going to stand up of the seat and “get up the hill”.
If you are using a recumbent exercise bike you obviously cannot stand up, but you can follow the pace and still get a great leg workout.
We will be working with resistance 4, 6 and 8 and your pace is going to work between 80 percent, 60 percent and 40 percent. Ok set your resistance at 4 and get ready to begin . . .
Ok here we go, starting with a high pace of 80 percent on resistance 4, start by working hard from the beginning of this main workout phase. Keep it going for 30 seconds then . .
Increase your resistance to 6 and lower your pace to 60 percent, this 30 second section simulates the beginning of your hill. Keep working your legs at 60 percent while maintaining steady breathing for these 30 seconds then . . .
Switch your resistance up to 8 and lower your pace to 40 percent, now stand up of the exercise bike’s saddle and use your weight and technique to push down and keep this pace. Each 30 second section should be slightly harder than the last.
Keep pushing for the whole 30 seconds, simulating cycling up a difficult hill, when the last 30 seconds have passed you should . . .
Sit back down, lower the resistance back to 4 and push the pace up to 80 percent again, this is your 2nd round. Keep going nice and fast for 30 seconds then resistance up to 6 and pace down to 60 percent, keep going for 30 seconds then . . .
Raise the resistance to 8, stand up and pedal at 40 percent, pushing yourself up the hill for the last 30 seconds.
Repeat this once more and you have finished the workout, well done!
Click play below to view what you will be doing.
Hopefully this article and video has helped you to understand some important exercise bike benefits.