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