| People often believe training with an exercise bike is | | | | you've developed a high level of fitness. It's not ideal |
| by nature mundane, and that there's only so much | | | | for beginners. When you've been exercising around |
| you can actually accomplish with exercise bike | | | | 30 minutes at your optimal heart rate several times a |
| workouts. There are actually several ways to use an | | | | week for a few weeks or months, you may be |
| exercise bike to not only burn calories, but to burn | | | | ready for interval training. |
| and lose fat, too. | | | | Instead of working out at a continuous high intensity |
| Instead of hopping on your exercise bike and planning | | | | level, interval training involves very short, intense |
| to work out for 30 minutes, it's a better idea to pay | | | | exercise spurts followed by slightly longer recovery |
| attention to heart rate while you ride. When you are | | | | periods. It's very important to thoroughly warm up |
| working out in the correct heart rate range, you will | | | | before attempting interval training on an exercise |
| burn more fat as you ride. If your bike has a heart | | | | bike. |
| rate monitor, you can use this to guide your work | | | | You can find sample interval training workouts for |
| out speed and intensity. An alternative is to purchase | | | | exercise bikes online. A simple option is to start with |
| a heart rate monitor and use that for work out | | | | 10 seconds of high intensity, hard riding, followed by |
| guidelines. | | | | a 60-second recovery period. Next, go for 15 |
| If you routinely work out in your optimum heart rate | | | | seconds before the one-minute recovery. Increase to |
| for burning fat, you'll have better results with | | | | 20 seconds on the third and fourth exercise bursts, |
| exercise bike workouts. Another way to increase | | | | with one minute of recovery in between. Rest for |
| your results is to use an interval workout with your | | | | two minutes and repeat the entire series. Follow this |
| bike. Interval workouts involve high intensity training | | | | up with at least 10 minutes of warm down riding. |
| and recovery periods throughout the workout. The | | | | Paying attention to your heart rate and adding |
| advantage is you'll burn more fat while exercising, and | | | | interval training to your exercise bike workout routine |
| you'll continue to burn more fat after you're finished | | | | can keep things interesting and promote more fat |
| exercising, too. | | | | loss. These are just two ways to make the most of |
| Interval training on an exercise bike is best left until | | | | the great fitness opportunity exercise bikes present. |