Excercise Bike Workouts...

jonski1968
jonski1968 Posts: 4,490 Member
edited December 22 in Fitness and Exercise
Hi all....Just bought a excercise bike and was wondering whats the best way to use it..Ie stick a cd on and pedal like crazy...or invest in a training dvd...
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Replies

  • LondonEliza
    LondonEliza Posts: 456 Member
    I watch catch-up TV on mine, ensuring my heart rate is 130-150 and train for 45-75 mins at a time.
  • jonski1968
    jonski1968 Posts: 4,490 Member
    Cheers London....Looks like thats what i`m gonna be doing then..
  • trud72
    trud72 Posts: 1,912 Member
    :bigsmile:
    I watch catch-up TV on mine, ensuring my heart rate is 130-150 and train for 45-75 mins at a time.


    SNAP the time goes very fast!! :)
  • AmyB69
    AmyB69 Posts: 117
    I satrted using mine in January. I watch some dvr'd shows and pedal very vigorously (according to MFP logging) for 60-90 minutes 6-7 days a week and hit goal almost 3 weeks ago.. I love it!
  • LondonEliza
    LondonEliza Posts: 456 Member
    Sorry that was not the most complete answer (I typed it on the bike :):)

    I work out on the bike 6 times a week to bank calories for my meals (I LOVE my food)

    Roughly my workouts go like this to fit around my life:

    Mon - 45 mins - heartrate 140+ most of the time
    Tues - 60 mins - heartrate 130+ most of the time
    Wed - 45 mins - heartrate 140+ most of the time
    Thurs - 60 mins heartrate 130+ most of the time
    Fri - 60 mins + whatever time I fell short during the week heartrate 130-150 most of the time
    Sat - Rest (or housework as it is known)
    Sun - 30 mins high intensity - 145+ most of the time

    I try to work on endurance and strength in this way. It also means that off the bike I spend less time looking at the TV because if there is something I want to see, I save it for my bike time. Associating the bike with TV was one of the best favours I did myself.
  • jonski1968
    jonski1968 Posts: 4,490 Member
    Thanks for your replies...:bigsmile:
  • trail_rnr
    trail_rnr Posts: 337 Member
    Google "spinervals".

    These workouts will kick yer butt!
  • gecho
    gecho Posts: 426 Member
    bump
  • nlawing
    nlawing Posts: 36
    I like to do a short HIIT workout on my bike.

    4 minute warm-up
    Stretch
    For 20 minutes do an interval for each minute (45 seconds low/mid intensity, then for 15 seconds raise the magnetic resistance a few levels and go 100%)
    2 minute cooldown

    Very effective and challenging exercise for only 20 minutes. It's also variable, if you want more of a challenge, try a 40/20 interval, go higher on the resistance, or go longer.
  • Pedal_Pusher
    Pedal_Pusher Posts: 1,166 Member
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???
  • LondonEliza
    LondonEliza Posts: 456 Member
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???

    Derrrr..... why do you think I don't?!? Cos I don't want to be arrested for riding down the road with the laptop balanced on the handlebars whilst watching '2 broke girls'

    :):)
  • jonski1968
    jonski1968 Posts: 4,490 Member
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???


    A) I don`t have a road bike.
    B) I live in the Uk and spend half my working day outside in the rain.
    C) I`m housebound...My wife doesn`t let me out.
  • Pedal_Pusher
    Pedal_Pusher Posts: 1,166 Member
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???


    A) I don`t have a road bike.
    B) I live in the Uk and spend half my working day outside in the rain.
    C) I`m housebound...My wife doesn`t let me out.

    Excuses, excuses........
  • LondonEliza
    LondonEliza Posts: 456 Member
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???


    A) I don`t have a road bike.
    B) I live in the Uk and spend half my working day outside in the rain.
    C) I`m housebound...My wife doesn`t let me out.

    Excuses, excuses........

    No excuses here, all I see is someone who had accepted he cannot go on a bike one way so had figured out another way to do it. Fair dues to him.

    Nothing wrong with an exercise bike at all, you are still lapping those sitting on the sofa doing nothing by MILES.

    Just because you do something your way does in no way make it the one and only right way. Getting fitter is all about finding what is do-able and achievable for you and doing it.
  • Crochetluvr
    Crochetluvr Posts: 3,334 Member
    I just hook up my phone (my bike has built in speakers) and use my music. I vary the rhythms to vary the intensity. Seems to work. :)
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
    I set my hrm to beat if I get out of my 130-170 bpm goal. Than I read =]
  • Laurenx3nyc
    Laurenx3nyc Posts: 9 Member
    Just make sure you are going fast then 20 on the bike. Keeping a steady pace for 20-45 minutes will increase your cardio!!
  • dotti1121
    dotti1121 Posts: 751 Member
    because if there is something I want to see, I save it for my bike time. Associating the bike with TV was one of the best favours I did myself.

    That's AWESOME!
  • jonski1968
    jonski1968 Posts: 4,490 Member
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???


    A) I don`t have a road bike.
    B) I live in the Uk and spend half my working day outside in the rain.
    C) I`m housebound...My wife doesn`t let me out.

    Excuses, excuses........

    Lol...to me...its all about enjoyability...Getting pissed wet through aint so enjoyable..But i see where your coming from..
  • littlemoonsandy
    littlemoonsandy Posts: 1,930
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???


    A) I don`t have a road bike.
    B) I live in the Uk and spend half my working day outside in the rain.
    C) I`m housebound...My wife doesn`t let me out.

    Excuses, excuses........

    No excuses here, all I see is someone who had accepted he cannot go on a bike one way so had figured out another way to do it. Fair dues to him.

    Nothing wrong with an exercise bike at all, you are still lapping those sitting on the sofa doing nothing by MILES.

    Just because you do something your way does in no way make it the one and only right way. Getting fitter is all about finding what is do-able and achievable for you and doing it.

    :drinker:
  • amylynn96
    amylynn96 Posts: 114 Member
    Def set a decent resistance because its too easy to just stroll along comfortbly while watching tv, of corse ur still getting something out of it but could be getting much more. A good tip is get yourself a medicine ball i have an 8lb and i do some upperbody/ab excersises while im peddaling, it keeps your heartrate very elevated and it more like a full body workout. Your also not gonna get bored as quickly as you would just sitting there pedaling. Good luck
  • secretlobster
    secretlobster Posts: 3,566 Member
    If you're like the chicks at my gym, I recommend pedaling at about 0.8 miles per hour and using it as an opportunity to catch up on gossip
  • LondonEliza
    LondonEliza Posts: 456 Member
    because if there is something I want to see, I save it for my bike time. Associating the bike with TV was one of the best favours I did myself.

    That's AWESOME!

    Aww thanks.

    This is my routine, no messing. I am strict with myself - if there is something I want to see, on the bike I go. Funnily enough I am now down to less than an hour of TV a day :):)
  • raindance_maggie
    raindance_maggie Posts: 150
    There are a few great workout DVD's out there but you'll wanna go get a map test done so you can accurately figure out heart rate zones. But dude, why the *kitten* aren't you riding outside???


    A) I don`t have a road bike.
    B) I live in the Uk and spend half my working day outside in the rain.
    C) I`m housebound...My wife doesn`t let me out.

    Excuses, excuses........

    No excuses here, all I see is someone who had accepted he cannot go on a bike one way so had figured out another way to do it. Fair dues to him.

    Nothing wrong with an exercise bike at all, you are still lapping those sitting on the sofa doing nothing by MILES.

    Just because you do something your way does in no way make it the one and only right way. Getting fitter is all about finding what is do-able and achievable for you and doing it.

    Dear You: I love you. Signed, Me
  • TGKvr
    TGKvr Posts: 123 Member
    ^^ha!

    I find that when I read or otherwise distract myself, I pedal slower. So I've stopped trying to multi-task in that way and instead put on some really upbeat music. I will also use my hand weights while riding to do some light strength training at the same time.
  • rustyguy
    rustyguy Posts: 51 Member
    Recument Bike + Netflix = Win

    Sometimes an hour goes by and I don't even notice it. Just keep the resistance level up so you challenge yourself.
  • mlewon
    mlewon Posts: 343 Member
    I love doing intervals on a bike, or doing sprints (like setting a goal to try to do 8mi in 20min or something like that!).

    Happy peddling!:happy:
  • LondonEliza
    LondonEliza Posts: 456 Member

    Excuses, excuses........

    No excuses here, all I see is someone who had accepted he cannot go on a bike one way so had figured out another way to do it. Fair dues to him.

    Nothing wrong with an exercise bike at all, you are still lapping those sitting on the sofa doing nothing by MILES.

    Just because you do something your way does in no way make it the one and only right way. Getting fitter is all about finding what is do-able and achievable for you and doing it.

    Dear You: I love you. Signed, Me

    Mumphhhhh........thank you :)
  • jonski1968
    jonski1968 Posts: 4,490 Member
    Slow isn`t an option...i usually do 12 miles a day on the treadmill monday to friday and at least 40 miles doing run/walk/run over the weekend..Reason i`ve bought the bike is that i`m getting bored with the treadmill...
  • bcmallwalker
    bcmallwalker Posts: 63
    I have a recumbent exercise bike and I love it! I logged 2286 miles last year on it. But I got out of the habit this year and just got started riding again in May. I usually read while I am riding. I keep a book right by the bike. It keeps me entertained while I ride and the time flies by. I've read Mark twain's "The Prince & The Pauper" and just finished "The Arabian Nights" yesterday. Time to find a new book. :smile:

    I usually start out slow & on a lower resistance to warm up and then increase the resistance and the pace as i go along. I try to aim for an average of 13 - 14 mph. I keep track of the calories I burn on MFP. But I also track my miles on dailymile.com because I can record more details of each workout and I get a weekly report and a year end report sent to my e-mail.

    I try to get in an hour of riding every day. Sometimes in just one ride, other days I'll break it up into 2 or 3 rides. Sometimes I use the bike as a warm-up or cool-down before & after another workout: Zumba, hip hop abs, heavy bag, etc.

    Best wishes, I hope you enjoy your new bike!
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