| Exercise bike fitness is a great path to better fitness | | | | 2 minutes moderate |
| and health. The exercise bike is an old stand-by | | | | 1 minute fast |
| exercise tool that has stood the test of time. Fad | | | | 1 minute moderate |
| exercise machines have come and gone but the | | | | 30 seconds fast |
| exercise bike is still a proven machine to build fitness. | | | | 1 minute moderate |
| For overall fitness you need exercise for heart fitness, | | | | 30 seconds fast |
| muscle building and flexibility. Your exercise bike can be | | | | 2 minutes moderate |
| a key part in your overall program. Especially during | | | | 1 minute fast |
| wet or cold weather the exercise bike is useful every | | | | 2 minutes moderate |
| day and at any time. | | | | 3 minutes slow |
| Heart Conditioning | | | | Bet that's not boring! |
| For the cardio-vascular or heart conditioning part you | | | | Muscle Building |
| need something that will elevate your heart rate up to | | | | For muscle building nothing beats weight training. Simple |
| 50 percent of your maximum if you're a beginner or | | | | weight lifting routines done just once a week can help |
| 70 percent if you're more experienced. Then you | | | | you improve. My favorite weight lifting plan is in the |
| should maintain that rate at least for 15 minutes and | | | | book Slow Burn Fitness Revolution. There is a wealth |
| longer is better. Your maximum heart rate is about 220 | | | | of information on the Internet to help you design a |
| minus your age. For this activity your exercise bike is | | | | simple set of exercises to tone and build muscle. |
| ideal. You can alter the resistance of your bike to | | | | Don't think that the exercise bike has no muscle |
| target just the effort level you need. Of course you | | | | building potential. Your exercise bike is working all the |
| can walk or ride a regular bike or jog or do any other | | | | major muscles of your lower body. If you have a dual |
| aerobic exercise too. Mixing up the exercise over time | | | | action machine that works your arms too you're |
| is the key to not getting bored with stale repetitive | | | | getting at all the major muscles of your body. But you |
| exercise. Boredom will stop your exercise program so | | | | still need a weight lifting routine for an ideal program. |
| don't let that happen. | | | | Stretching |
| Rather than just pedaling away at an even pace for a | | | | A stretching routine rounds out your overall program to |
| half hour, try mixing up the pace of your exercise bike | | | | improve your overall fitness. |
| workout to make it more challenging and interesting. | | | | Exercise bike fitness may be just what you need to |
| Try this pedaling tempo variation: | | | | improve your overall health and physical fitness. It's a |
| 3 minutes easy warm-up pedaling | | | | convenient at-home activity you can do in any |
| 2 minutes moderate | | | | weather and at any time. |
| 1 minute fast | | | | |