Any Good Workouts For A Stationary Bike?

[calhobs 110]

any good workouts for this, just starting to use one now

[lad12derff 283]

any good workouts for this, just starting to use one now

Pedal alot!

[Future Fireman 4]

Sprint for 30 seconds, rest for another 30. Repeat as much as you want.

Rest = pedaling minimal

Mike

Edited February 1, 2008 by Future Fireman

[x635 4,066]

I find the bikes with the interval levels to be great for times where you can't mountain bike. It gives you a whole bunch a different levels of resistance.

I find any sort of cardiovascular interval training to be the best for FF's, EMS, and PD due to the nature of our work. The stationary bike is a great way to accomplish this.

[ATCff 0]

There isn’t one set stationary bike workout out there. Actually, there isn’t really a set workout for any cardiovascular machines. What it boils down to is what you want to achieve? For fire fighters, as Seth stated, interval training is most fitting. Don’t worry about periodzation if you are just starting out.

If you are a true beginner on the bike, just start out with getting on the bike and going for 15 minutes straight at a comfortable level. Do this 3 times for the first week, maybe 2, to get your body use to it.

As you get use to it, then you can start interval training. Remember, all workouts revolve around your heart rate. So you will need a way to get your heart rate. If you make it to the third week, then I would think about getting a heart rate monitor if one isn’t installed on the bike.

Interval training is designed to elevate your heart rate then bring it back down over and over. Again, starting out, stay on the low side.

Total length of workout: 45 minutes

5 minutes of warm-up at 50% your max HR

30 minutes of interval training

1 minute exercise at 70% your max HR, then 2-3 minutes back down between 50-60%, repeat this until 30 minutes are up

10 minutes of cool down – most important – bring your heart rate back down to your resting heart rate

Number of times per week: 2-3

To find you max HR do 220 minus your age.

It is pretty simple from here on out. As you get better, you go longer. Every 4 weeks or so I like to change it up and prevent plateau-ing.

This should go without saying, but these are just tips. Nothing more. Consult a physician before you start a physical workout and meet with an exercise specialist in person so they can create a plan for your personal needs. Stupid lawsuits…