Exercise Bike Routines

Exercising on a stationary bike is one of the most effective cardiovascular exercise techniques. Cycling classes are a wonderful resource; however, you don't have to join a gym or attend a class to make a stationary bike work for you. Please consult a physician or a health professional before beginning any exercise program.

  1. Aerobic Routine

    • This routine helps increase fitness and burn fat. When your body is warmed up, exercise on the bike at a speed that achieves a heart rate of 65%. If you're a beginner, or have not yet achieved a level of fitness that allows you to do this, exercise at a rate that achieves 45% of your maximum heart rate. Many bikes have sensors that read your heart rate and will be able to tell you what percentage you are operating at.

    Intermediate Interval Training

    • If you're looking to cut down on the inches around your waist quickly, interval training is the technique for you. This technique requires that you alternate between periods of intense exercise followed by recovery time. For intermediate bike riders, the recommended time intervals are as follows: intense cycling for 8 seconds; recovery for 12 seconds. If your body is not quite ready for this level of intensity, it's acceptable to increase the recovery time. Follow this cycle for 20 minutes.

    Advanced Interval Training

    • This employs the same concept as the previous section but time intervals are as follows: intense cycling for 10 seconds, recovery for 45 seconds, intense cycling for 15 seconds, recovery for 45 seconds, intense cycling for 20 seconds, and so on. Increase the intense cycling by 5 seconds until you reach 1 minute. Keep this up for 20 minutes.