what is the best workout I can get at home if the only exercise Equipment I have is a stationary bike?
The stationary bike, or exercise bike, is a relatively inexpensive piece of equipment as compared to treadmills or elliptical machines. Try these sample workouts to help keep your workouts fresh and keep you pedaling towards your fitness goals.You will need an exercise bike that allows you to adjust the resistance in your workout, and preferably one that lets you see how many rpm’s (how fast) you are pedaling.
Work up a quick sweat – 15 minutes – If you are pressed for time and want to get in a short, intense cardio workout, try this. Adjust the resistance to between level 3 to level 5, depending on your current fitness level. Bike for 15 minutes while keeping the RPM at or above 100 at all times.
Climbing Hills – 20 minutes Start off at a light resistance, between level 1 and level 3, depending on your fitness level. Bike for 4 minutes,keeping your speed between 85 and 95 RPM. At 5 minutes, adjust the resistance to between level 5 and level 8, depending on your fitness level. This should be a relatively difficult level of tension. Bike at this resistance level for 3 minutes, keeping your speed between 60 to 75 RPM. After 3 minutes, return to your original resistance level, and bike for 3 minutes. After 3 minutes, raise the resistance back to your previous difficulty level, and bike for another 3 minutes. Alternate resistance levels every 3 minutes until you complete 19 minutes. Bike on level 1 at a leisurely pace for 1 minute to cool down and complete your 20 minutes.
Pyramid Scheme – 20 minutes Bike on level 1 for 2 minutes. Adjust the resistance to level 2 and bike for one minute. Adjust to level 3 and bike for one minute. Continue increasing the resistance level every minute until you get to level 9. Then work back down by decreasing the resistance level by one level every minute. Try to keep your pace above 75 RPM at all times. Finish off your workout by biking at level 1 at a medium pace (between 65 and 75 RPM) until you get to 20 minutes.
March 31st, 2010 at 6:18 pm
Tabata Sprints…40 seconds easy 20 seconds hard for 20 minutes, if you actually try you’ll feel it
Distance Sprints…do 50 meter sprints as fast as you can 10 times
Sprint 200 Meters->do 30 FULL Squats REPEAT 10 times
Sprint 200 Meters->do 30 FULL Squats REPEAT 10 times
Sprint 200 Meters->do 30 push upsREPEAT 10 times
the options are endless really
References :
March 31st, 2010 at 7:00 pm
The stationary bike, or exercise bike, is a relatively inexpensive piece of equipment as compared to treadmills or elliptical machines. Try these sample workouts to help keep your workouts fresh and keep you pedaling towards your fitness goals.You will need an exercise bike that allows you to adjust the resistance in your workout, and preferably one that lets you see how many rpm’s (how fast) you are pedaling.
Work up a quick sweat – 15 minutes – If you are pressed for time and want to get in a short, intense cardio workout, try this. Adjust the resistance to between level 3 to level 5, depending on your current fitness level. Bike for 15 minutes while keeping the RPM at or above 100 at all times.
Climbing Hills – 20 minutes Start off at a light resistance, between level 1 and level 3, depending on your fitness level. Bike for 4 minutes,keeping your speed between 85 and 95 RPM. At 5 minutes, adjust the resistance to between level 5 and level 8, depending on your fitness level. This should be a relatively difficult level of tension. Bike at this resistance level for 3 minutes, keeping your speed between 60 to 75 RPM. After 3 minutes, return to your original resistance level, and bike for 3 minutes. After 3 minutes, raise the resistance back to your previous difficulty level, and bike for another 3 minutes. Alternate resistance levels every 3 minutes until you complete 19 minutes. Bike on level 1 at a leisurely pace for 1 minute to cool down and complete your 20 minutes.
Pyramid Scheme – 20 minutes Bike on level 1 for 2 minutes. Adjust the resistance to level 2 and bike for one minute. Adjust to level 3 and bike for one minute. Continue increasing the resistance level every minute until you get to level 9. Then work back down by decreasing the resistance level by one level every minute. Try to keep your pace above 75 RPM at all times. Finish off your workout by biking at level 1 at a medium pace (between 65 and 75 RPM) until you get to 20 minutes.
References :
March 31st, 2010 at 7:19 pm
2 words: Tae Bo!….I have been doing Billy Blanks’ for a while now and it is super effective! I would commit to Tae Bo 5 days a week and ate pretty moderately normal and lost 30 lbs (previously: 175lbs!) and saw my abs in 6 months!
References :
Experience