How Long Should a Beginner Use An Exercise Bike? – Yosuda Bikes
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How Long Should a Beginner Use An Exercise Bike?

by Yosuda Bike on March 07, 2022

The popularity of some workouts varies as consumer interests change, but indoor cycling has proven to be a staple fitness trend to stay. Indoor cycling has been around for a long time. It will always be popular and have the perception of being a less-impact way to get your heart rate up than other HIIT-style workouts, but indoor cycling has evolved and innovated in its own way, from immersive and game-like experiences to quality smart bike products.

 

The explosion of accurate data and instant feedback has taken indoor cycling in new and exciting directions. What was once based more on music and movement has evolved into an indoor cycling experience that leverages data, tracks performance and uses metrics to motivate the user.

 

Riding an exercise bike is an efficient and effective way to burn calories and body fat while strengthening the heart, lungs and muscles. Compared to other types of cardio equipment, an exercise bike puts less stress on the joints, but still provides an excellent aerobic workout.

 

Despite the many benefits of riding an exercise bike, such as increasing cardiovascular capacity, aiding weight loss, low impact on joints, strengthening the legs and lower body, and the increased safety offered by road cycling, an improper training plan can put a great strain on the body.

 

If you're just starting to get in shape, the key is to start slowly and gradually add more time and intensity.

Start with a 25-35 minute workout and progress from there, adding time in 1-minute increments as you improve your fitness.

 

Here is a sample workout for beginners:

 

  1. Start by pedaling at low intensity for 5-10 minutes.
  2. Switch to medium intensity for 5 minutes, followed by
  • high intensity for 1-2 minutes
  • medium intensity for 5 minutes
  • high intensity for 1-2 minutes
  • medium intensity for 5 minutes
  1. Finish by pedaling at low intensity for 5 minutes.

 

If you want to lose weight, this type of training helps burn calories and body fat, and can be a good option to include in a weight loss plan. It's also a good option if you want to quickly change your endurance levels.

 

Here is a sample weight loss workout plan:

 

  1. Start by pedaling at low intensity for 5-10 minutes.
  2. Switch to medium intensity for 3-5 minutes.
  3. Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20-30 minutes.
  4. Cool down by cycling at low intensity for 5-10 minutes.

 

As for interval training, once you've built up your fitness, you may want to increase your strength and endurance with interval training.

 

Here's a sample interval training plan:

 

  1. Start by pedaling at low intensity for 10 minutes.
  2. Switch to medium intensity for 10 minutes, followed by:
  • high intensity for 2 minutes
  • low intensity for 2 minutes
  • high intensity for 2 minutes
  • low intensity for 2 minutes
  • high intensity for 2 minutes
  1. Cool down by pedaling at low intensity for 5-10 minutes.

Over time, you can increase the intervals one minute at a time.

 

Indoor cycling can help you reach your fitness goals whatever the weather. In addition to its many cardiovascular benefits, the exercise bike can help you increase your muscle strength, lose weight and burn body fat while taking care of your joints.

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