Home > Life style > Sports and travel
Reading time estimate: 11 min

10 exercise exercises with a stationary bike for beginners to professional athletes

BingMag.com 10 <b>exercise</b> <b>exercises</b> with a <b>stationary</b> <b>bike</b> for <b>beginners</b> to <b>professional</b> athletes

Exercise with a stationary bike involves pedaling at different speeds in a certain time and increasing or decreasing the resistance force. Even the way you sit on the bike and the position of the body can be used to focus on certain muscles so that the body is well under pressure. This exercise can be done alone at home or in the gym, although there are also some spinning classes where people can exercise and pedal together in groups. Its strength and power is focused and includes intense and moderate periodic periods and has a recovery period with low intensity. This sport has an ancient history and many people use it to strengthen the body, increase endurance and increase fat burning.

There are many exercises and techniques for exercising with a stationary bike. In this article, we want to introduce 10 of these exercises. We have divided these exercises into beginner, intermediate and advanced sections so that you can do them according to your fitness level. So stay with us.

The best exercises with a stationary bike

BingMag.com 10 <b>exercise</b> <b>exercises</b> with a <b>stationary</b> <b>bike</b> for <b>beginners</b> to <b>professional</b> athletes

You can do different exercises by changing the bike's resistance (RPE), pedaling rate per minute (RPM), as well as changing the incline and shifting on the bike or getting off the saddle. Below are these exercises.

  • 9 extraordinary benefits of cycling

1. 10-minute interval training for beginners

  • 1 minute warm-up: keep the resistance low and pedal at a high speed without incline.
  • 4 minutes: increase the resistance Increase to 3 to 5 and pedal at a slower speed than the warm-up. Increase your speed for 15 seconds and push yourself.
  • Pedal at your initial speed for 45 seconds to reduce the pressure on the body.
  • Do this cycle except Warm up and repeat for 3 times.

2. 30-minute endurance workout for beginners

  • 3-minute warm-up: pedal with very low resistance, no incline, and at a constant speed.
  • 1-minute: moderate resistance. increase and keep your speed constant.
  • 1 minute: keep the resistance constant but get up from the saddle and pedal.
  • 1 minute: sit back on the saddle and Maintain the same speed as before.
  • 30 seconds: get up from the saddle while maintaining the resistance and speed.
  • 2 minutes: sit on the saddle with the same resistance and speed.
  • >
  • 30 seconds: Rise from the saddle while maintaining resistance and speed.
  • Repeat the above steps except for the warm-up for 4 times.
  • Cool down for 3 minutes. : Pedal with low speed and resistance.

3. 15-minute warm-up for moderate level

  • 3-minute initial warm-up: keep the speed between 80-90 rpm and moderate resistance between 2-3.
  • 5 minutes: increase the resistance, keep the speed between 70 and 80, the resistance between 4 and 6 and every minute alternately get up and sit back on the saddle.
  • 4 minutes: Reduce the resistance but keep it between 4 and 6. Increase the speed to 80 to 90. Pedal on the saddle for 30 seconds each time and stand up from the saddle for 30 seconds.
  • 3 minute cool down: reduce the resistance further, increase the speed to 60-70 and the resistance to 2 Hold 3.

4. 20-minute interval and tension training for an intermediate level

  • 5 minutes warm-up: pedal at a moderate speed and resistance between 4 and 6.
  • 5 minutes: you should do two parts Have intense and moderate. For the intense part, get out of the saddle to apply more pressure. At this stage, you should tire yourself and run out of breath. In the middle section, sit on the saddle and pedal at a medium speed. Try to keep the resistance between 7 and 8 in the extreme part. Your program should be in the following order:
  • 30 seconds intense 60 seconds moderate 30 seconds intense 60 seconds moderate 30 seconds intense 60 seconds moderate 30 seconds intense.
  • 5 minutes of recovery: pedal with low speed and intensity and between 2 to 3 resistances.
  • 5 minutes: in this section, the training pressure is reduced each time. Every time the duration of the session decreases, you should increase the speed and resistance. Try to increase the resistance to 8 to 9 for the intense part. Your program is as follows:
  • 50 seconds intense - 45 seconds moderate - 40 seconds intense - 45 seconds moderate - 30 seconds intense - 45 seconds moderate - 15 seconds intense.
  • 3 Cool down minute: pedal with low speed and intensity and resistance between 2 and 3.

5. 30-minute interval and tension training for an intermediate level

BingMag.com 10 <b>exercise</b> <b>exercises</b> with a <b>stationary</b> <b>bike</b> for <b>beginners</b> to <b>professional</b> athletes

  • 5 minutes warm-up: no slope and Pedal with very low resistance.
  • 5 minutes: Repeat these two steps 5 times: 40 seconds at high speed and moderate resistance - 40 seconds at lower speed and medium resistance
  • 9 minutes: repeat these two steps 6 times: 45 seconds at constant speed, medium resistance and in the saddle - 45 seconds at constant speed, high resistance and rising from the saddle
  • li>
  • 9 minutes: repeat these two steps 9 times: 20 seconds at constant speed and medium resistance 40 seconds at high speed and medium resistance
  • 5 minutes cool down: no incline and with Pedal slowly with very low resistance.

6. 30-minute workout for intermediate level

  • 4-minute warm-up: sit on the saddle, without incline and pedal with 2-3 resistance.
  • 5-minute: increase the resistance to 4 Increase to 5 and get up from the saddle every 30 seconds and pedal.
  • 3 minutes: increase the resistance to 6 to 8. Get up from the saddle for 60 seconds and sit on the saddle for 30 seconds and pedal. Repeat this twice.
  • 5 minutes: Reduce the resistance to 4-5. Sit on the saddle for 60 seconds, get up from it for 30 seconds and repeat this cycle 3 times.
  • 2 minutes: Get up from the saddle and increase the resistance to 7-9.
  • 1 minute: sit on the saddle at the same speed as before.
  • 1 minute: maintain the speed and get up from the saddle.
  • 2 minutes: increase the resistance to 3 Decrease by 5, sit on the saddle or stand up as you wish.
  • 3 minutes: increase the resistance to 7-9. Sit on the saddle for 30 seconds and stand up for 30 seconds and repeat.
  • 2 minutes: increase your speed, sit on the saddle or stand up as you wish.
  • 4 Cooling minutes: put the resistance on 2 to 3. Breathe slowly until the heartbeat decreases.

7. 45-minute rhythmic workout for advanced level

For this workout, listen to music and let the rhythm of the song match your speed and resistance.

  • 3-minute warm-up: Resistance keep it down, without incline and pedal at a speed of 90-105 rpm.
  • 8 minutes: increase the incline, increase the resistance and pedal at a speed of 60-70.
  • >
  • 3 minutes: reduce the resistance and pedal at a speed of 90 to 105. Sit on the saddle and let the body recover.
  • 4 minutes: pedal with moderate resistance and a speed of 70-80. Sit on the saddle or stand up as you like.
  • 5 minutes: increase the resistance, increase the incline and pedal at a speed of 60 to 70. Do two 30-second periods of total intensity.
  • 3 minutes and 20 seconds: Lower the resistance completely and increase the speed to 90-105 rpm. Sit on the saddle.
  • 2 minutes and 40 seconds: increase the resistance to medium level and the speed to 70-80.
  • 5 minutes: with heavy resistance and constant incline and speed to 60 Pedal up to 70.
  • 3 minutes: reduce the resistance a little and during this period do 3 intense parts of 15 seconds.
  • 5 minutes: with light resistance and a speed of 90 to 105 Sit on the saddle and let the body recover.
  • 5 minutes: Increase the resistance again and increase the speed to 60-70. You can sit on the saddle or get up from it.
  • 5 minutes: Reduce the resistance. In this section, have two intense 40-second periods.
  • 2 minute cool-down: reduce the resistance further and pedal at a slower speed.

8. 60-minute incline workout for advanced level

For this workout, you can choose to sit on the saddle, get up from it, or do it in a combination.

  • 5 minutes warm-up: pedal at a low speed, without incline and with a resistance between 1 and 3.
  • 7 minutes: increase the resistance to 3 to 5 and increase the speed.
  • 5 minutes: pedal with a resistance of 5 to 7 and medium speed.
  • 2 minutes: increase the resistance to 7 to 9 at a slow speed.
  • 3 minutes: increase the resistance Reduce to 2 to 3 and pedal at a high speed. 5 minutes: increase the resistance to 4 to 6 at a medium speed. 7 minutes: increase the resistance at the same speed. Increase to 6 to 8. 3 minutes: pedal at a slow speed and resistance 8 to 9. 2 minutes: reduce the resistance to 2 to 3 and pedal at a high speed.
  • 4 minutes: increase the resistance to 3 to 5 with moderate speed.
  • 7 minutes: increase the resistance to 5 to 7 and keep the speed moderate.
  • 3 minutes: pedal at a slow speed and resistance of 7 to 9.
  • 2 minutes Collar: Increase the resistance to 8-10 and keep the speed steady.
  • 5 minute cool-down: Increase the resistance to 2-3 and pedal very slowly.
  • ul>

    9. 20-minute interval and tension training for advanced level

    • 5-minute warm-up: pedal with moderate speed and 4-6 resistance.
    • 4-minute: for this section, increase the resistance. Put it on 8-9 and have two periods of light and intense in this order: 15 seconds intense - 30 seconds recovery - 30 seconds intense - 30 seconds recovery - 45 seconds intense - 30 seconds recovery - 60 seconds intense. Get up on the saddle for intense periods and sit on it and pedal during recovery periods.
    • 2 minutes recovery: at low speed and resistance 2 to 3.
    • 2 minutes: from Get up on the saddle and every 30 Seconds, increase the resistance until you finally reach a resistance of 4-6 and a moderate speed.
    • 4 minutes: Sit in the saddle and do these steps: 20 seconds intense with 7 resistance and 70% effort - 10 recovery seconds - 20 seconds intense with resistance 7 and 70% effort - 10 seconds recovery - 20 seconds intense with resistance 8 and 80% effort - 10 seconds recovery - 20 seconds intense with resistance 8 and 80% effort - 10 seconds recovery - 20 seconds Intense with resistance 9 and 90% effort - 10 seconds recovery - 20 seconds Intense with resistance 9 and 90% effort - 10 seconds recovery - 20 seconds intense with resistance 10 and 100% effort - 10 seconds recovery - 20 seconds intense with resistance 10 and 100% effort - 10 seconds recovery
    • 3 minutes cool down: pedal 2 to 3 times at a slow speed and resistance.

    10. 20-minute recovery exercise

    You can do this exercise at any fitness level.

    • 2-minute warm-up: pedal slowly and without any resistance at a constant speed.
    • 3 minutes: maintain your speed and put the resistance on a light level.
    • 2 minutes: increase the resistance to a medium level and pedal at the same speed.
    • 2 minutes: put the resistance back on light and maintain the same speed.
    • 5 minutes: while maintaining the resistance, try to pedal faster.
    • 2 minutes: resistance increase your speed to a medium level and increase your speed. 30 seconds: stand up from the saddle without changing the speed and resistance and pedal. 2 minutes: sit on the saddle And continue with a constant speed and moderate resistance.
    • 2 minutes cool down: pedal with very low resistance.

    Conclusion

    stationarybikes are very versatile and can fit anyone. You can have an enjoyable training session and boost your mood by using this exercisemachine while listening to exciting music. In addition, its availability and use at home means that you can exercisewhenever you want and you don't need to be a member of the gym. Help reduce blood glucose levels, reduce weight and improve body mass index, and even improve mood and reduce symptoms of depression. You can benefit from these benefits with the help of the exerciseswe reviewed.

    Of course, first of all, make sure of your physical health and consult a doctor. Also, remember to drink enough water before and after exercise and even while pedaling, and be aware of the signs of overtraining so as not to overdo it. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.


Source: Byrdie

READ NEXT IN: life style / sports and travel

BingMag.com Why should you exercise even when you don't feel like it? sports and travel

It has happened to all of us that sometimes we are tired and lack energy and we don't feel like exercising. Sometimes we do our sports session in these conditions and we think that we will not get any

BingMag.com Stationary bike or skier; Which one is better for fitness? sports and travel

There are many exercise and fitness machines available today. From treadmills to stationary bikes and skis, fitness stair machines, etc., you will have a variety of choices for exercise. Or, for examp

BingMag.com 5 great and simple yoga moves that are suitable for beginners sports and travel

Yoga is a relaxing exercise that can be suitable for people of all ages and fitness levels. You have probably come across all kinds of yoga exercises and movements. We have written various articles ab

BingMag.com 7 common mistakes you make in preparing protein shakes sports and travel

Protein is found in all organs of the body, from muscles to bones, skin and hair, so it is important to get enough of it. There are different ways to get protein, one of which is to use a protein shak