Indoor exercise bikes come in a variety of riding styles, some prefer regular exercises, while others prefer functional riding exercises such as fat burning or increasing endurance.
Here are eight exercises for your reference.Before practicing, it is necessary to know how to calculate your heart rate
Simple algorithm for heart rate:
Subtract age from 220 to get your maximum heart rate. For example, if you are 45 years old, your maximum heart rate is 220-45=175 beats/min. After calculating your maximum heart rate, you can choose the following exercise methods according to the situation.
To clarify your exercise goals, you need to know your speed and resistance limits. If you have an old injury or disease, it is best to consult a doctor before practicing.
1. Long-distance, low-intensity exercises
If distance is one of your goals, then setting the riding distance should be one of your practice goals. Exercise intensity should be maintained between 40%-60% of maximum heart rate. The entire exercise should feel comfortable and in a consistent and balanced state of exertion. Feeling energized and able to repeat the exercise regularly after the practice.
2. Rhythm practice
Rhythmic practice is suitable for those who want to maintain continuous power output and improve the ability of high resistance practice. A faster paced practice can help you get used to a higher power output. It is necessary for the bicycle to have its own sports instrument or to wear a sports bracelet by itself, so as to monitor your practice at any time.
3. Restorative cycling
Restorative rides are relatively short in duration and low in intensity. This type of ride does not require setting goals. It can help you maintain blood flow, muscle recovery, burn some calories, and reduce stress on your heart and neuromuscular system.
4. Intermittent practice
There are two types of interval training that can be performed on an exercise bike. The first is aerobic interval training, which requires riders to increase the intensity to a level higher than their normal training, followed by about a minute of low-intensity riding. The time can vary depending on the rider’s goals. Some exercises can last 4 minutes, followed by an 8-minute recovery time.
The second is anaerobic interval training. It's the exact opposite of aerobic interval exercise. Ride hard for about 30 seconds to a minute, then rest for an equal or longer period. This type of training is great for improving both anaerobic and aerobic workout performance.
5. Practice with Tabata
This type of exercise is like anaerobic interval training, but with a specific ride and rest period, such as having to ride at full speed for 20 seconds and then fully recover or relax. Repeat this interval 8 times to complete the Tabata interval. Research has shown that they can improve both anaerobic and aerobic energy systems.
6. Mountain climbing training
This workout can be helpful if your riding training or competition involves altitude changes. If you know the length of the hill, then you can set the resistance and time of the ride to match the length of the hill you are training for. It should be noted that the position of riding a climb is not exactly the same as the position on the flat or road.
7. Sprint practice
Sprinting exercises can boost metabolism and make muscle fibers contract rapidly to produce explosive power. Even if you've been riding for a long time, your neuromuscular system can still respond this way. Sprint intermittently, riding at sprint speed for a few seconds, followed by a long recovery so you can repeat the next sprint at full speed.
8. Target Heart Rate
If you want to understand the health benefits of cycling, it's important to understand how your heart rate changes while you're cycling. If you want to improve your cardiovascular system, keep your exercise heart rate between 40% and 60% of your maximum heart rate and keep exercising for more than 30 minutes.
To improve your cycling intensity and endurance, you need to maintain your exercise intensity for long distances between 70% and 85% of your maximum heart rate.
If you are looking for a cost-effective bike that can help you improve your health or upgrade your current riding level. You can consider YOSUDA exercise bikes, which are suitable for home use and meet various riding needs.