| An exercise bike workout can be more that just | | | | of exercise programs. Get bored and you likely will quit. |
| hopping on a bike and pedaling away. Now that isn't all | | | | Quit exercise and you can make no progress. |
| bad. Any time you spend on your bike is of some | | | | Put some variety into your exercise bike workout. |
| benefit. But you can do a quick routine that will benefit | | | | What about mixing in some dumbbell moves. Maybe |
| you as much or more than pedaling at a slow pace for | | | | you can't do this at a gym, you'll lose your machine, but |
| hours. | | | | you can at home. Ride a while then do some lifts, then |
| Don't underestimate the value of an exercise bike. You | | | | back to the bike. The time you spend lifting, your heart |
| can use all kinds of exercise machines, many with | | | | rate will still be elevated and it will be almost as if you |
| electronics and gadgets. It's hard to beat a good | | | | didn't stop. Your aerobic workout will be improved and |
| exercise bike for a solid workout machine. If you want | | | | your weight training workout will be too. |
| to burn fat and do a cardiovascular workout the | | | | Also you can mix up the exercise bike ride by varying |
| exercise bike is a great tool. A big plus of an exercise | | | | the pace or load. If your bike has programmable load |
| bike workout is that it not only works your heart and | | | | variations, use those features. Throw in a simulated hill |
| lungs but also your muscles. Working the major | | | | every few minutes. If you don't have programmable |
| muscles of the legs is a great way to increase | | | | load variation, vary the pace of pedaling. Ride fast for |
| strength and boost your metabolism . Boosting your | | | | a few minutes, then slow, then medium. Write down |
| metabolism is the real key to long-term fat loss. | | | | the exercise routine you will do. How many minutes |
| OK, for an aerobic workout shoot to increase your | | | | slow warm-up then how many medium effort, how |
| heart rate to about 70 percent of your maximum if | | | | many fast and so on. Gradually build the pace up then |
| you're more experienced. You may need to work up | | | | back down, then up and back down. Make it |
| to that level. Then maintain that level of activity for at | | | | challenging but stay within the heart rate range you |
| least 15 minutes. You can calculate your maximum | | | | choose. By varying the pace of your pedaling, you can |
| heart rate. It's about 220 minus your age. | | | | get a great workout in only about 20 minutes. |
| You can alter the resistance of your bike to target just | | | | A twenty minute workout is about the minimum time to |
| the level you need to stay right in your training zone. | | | | get into the fat burning mode. With twenty minutes you |
| And even if your exercise bike is a major part of your | | | | can warm up for about 4 minutes, then go hard for |
| exercise program, you can blend in all other forms of | | | | twelve minutes and ease back on the pace for four |
| exercise. Speed walk, jog, hike, row...any aerobic | | | | minutes. |
| exercise that works for you is the thing to do. And by | | | | An exercise bike workout can improve your fitness, |
| all means mix it up. Do all kinds of different exercises | | | | help you lose fat and just generally make you feel |
| and you're less likely to get bored. Boredom is a killer | | | | better. |