Fitness

Best Stationary Bike Workouts

  • February 13, 2017
Try warming up with an all-new indoor cycling routine on a stationary bike! Get the burn of a run while staying in place (and more importantly, staying indoors). These three workouts can get you started:

Something about the cold weather makes youΒ want to stay inside, stay in bed or stay on the couch. Sure, everybody loves “cuddle weather,” but it’s easy to lose motivation for exercise when all youΒ want to do is bundle up and sip hot cocoa. πŸ˜‰

Try warming up with an all-new indoor cycling routine on a stationary bike! Get the burn of a run while staying in place (and more importantly, staying indoors). These three workoutsΒ can get you started:

1. Resistance intervals
Utilize the resistance function of your stationary bike for a greatΒ fat-burning, endurance-building workout. The key to using resistance is listening to what your bodyΒ is telling you. AlternateΒ these three levels of resistance for maximum impact:
– Easy – Often described as a “flat road.” There’s a little bit of resistance, but you could do this all day.
– Moderate – Imagine yourself on a slight incline. It feels harder, but you are still able to maintain a consistent speed.
– Hard – Now you’re really pushing yourself. It’s like you’re going up a hill —Β you’ve gotta put in effort to make it to the top!

2. Speed intervals
You’re on a stationary bike, so you shouldn’t have to worry about falling off (fingers crossed!). To start out, pedal in the range ofΒ 80-100 RPMs with very little resistance. If your bike doesn’t give an RPM reading, listen to some upbeat music and pedal with the beat. Once you’re feeling warm, accelerate to 110-120 RPMs (pay attention to what your body is telling you!) and maintain that speed for 30 seconds. Return to your base speed for a quick water break and repeat.

3.Β Weight training
Grab some light dumbbells — in the 3-8 lb range — and cycle at an easy to moderate resistance level while pumping the weights in bicep curls. It’s that easy! While this full-body workout seems like it would be really challenging, your legs are pretty distracted because your arms are busy and vice versa. Turn on your favorite show and feel the burn!

What do you think? Are you ready to blast your favorite playlistΒ and start peddling? Let us know!

Throughout the month of February, the Happiest Blog community is celebrating American Heart Month by focusing on making our hearts healthy and happy (both literally and figuratively). Find new heart-healthy recipes, workouts,Β and inspiration each week.

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