Bicycle Exercise Program

Bicycle Exercise Program
by George Ponting | March 11, 2013

Bicycle workouts, like cycling outdoors or cycling on an exercise bike, are effective ways of working out. An indoor bicycle workout can help you burn 325 calories per hour at low to moderate intensity and as many as 738 calories at a high intensity. An indoor cycling workout can help burn 250-950 calories in an hour for an individual weighing 130lbs. If you weigh more you end up burning more calories.

Bicycle exercises are great for aerobic conditioning and for weight loss. Additionally, being easy on the joints, bicycle workouts suit people of all ages as well. Here are some bicycle exercises which may help you pedal your way to fitness and health!

The Long Duration

A long duration bicycle workout is one that is performed at a moderate pace more typically on an exercise bike. The main goal of employing this workout is weight loss. In order to kick start a long duration bicycle workout, warm up for 5 to 10 minutes in order to loosen up tightened muscles and elevate core body temperature. You must pedal for a long duration to achieve the desired objectives. The ideal length of time constitutes 60-90 minutes of moderate intensity cycling.

The Muscular Endurance

Endurance defines your ability to exercise over an elongated period of time and a bicycle workout can allow you to workout at a moderate pace from minutes to hours without fatiguing the body. In order to maximize the benefits of a muscular endurance workout with a bicycle exercise, make sure that you keep the pace of your bicycle workout at a moderate level. At no point should you dash excessively, while avoiding steep hills and raising  gears.

The Circuit

The circuit bicycle workout effectively gauges the entire body. It helps you break the monotony while exercising, as it requires using an exercise bike along with other exercising equipment.

Start off by pedaling on an exercise bike for 60 seconds and follow this by another 60 seconds first on an elliptical trainer, then the rowing machine, the stair climber, the treadmill and finish the circuit off by jumping rope before you return back to the bicycle exercise. Once the circuit has been completed, start with the bicycle exercise again and repeat the circuit 7 to 8 times.

The Interval

Interval workouts typically involve transitioning between different levels of intensity from time to time through the workout. One of the more well known advantages of interval training is that it allows you to tap deeper into your aerobic potential and burn a higher amount of calories. An interval bicycle workout can be performed on an exercise bike and when cycling outdoors.

To perform an interval bicycle workout, start off with a 5 to 10 minute light warm up session. Follow up the warm up session with a 20 second pedaling drill at 80 percent of your maximum effort and then tone it down to moderate intensity for about 40 seconds and finish the set by pedaling fast again for another 20 seconds. Perform as many reps as you comfortably can and end this bicycle workout with a light cool down lasting 5 to 10 minutes.

The Muscle Builder

While a weight lifting workout is bound to build more muscle than a bicycle workout, riding a bicycle on a hill with lowered gears can help you get some resistance work done. The harder you make it to pedal for yourself, the more the stress the muscles will have to bear and the more muscle building you will ultimately get. When you ride hills, you push yourself harder while involving the calves, giving them a great workout.

According to a research conducted by the Department of Exercise Science at the University of Massachusetts, on flat terrains cycling faster with more powerful strokes can help you engage your muscles more effectively.

The research also adds that if you stand up while cycling, your body will receive a better muscle building workout.This is because positioning your body in this bicycle workout allows you to engage the quadriceps and glutes so as to support the added weight falling on your legs.

So talk to your physician about the suitability of incorporating these bicycle workouts in your health & wellness regimens. Take back control of your health today!

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About the Author - George Ponting

George Ponting remains up-to-date with General Fitness! From a young age, he has been extremely keen on and passionate about learning about the best ways to remain fit. George is full of tips, advice and suggestions in the field of fitness! Stay tuned to our General Fitness Section to receive the hottest Fitness information

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