Exercise bike workout.

Now you have bought your exercise bike, you've got it home and unwrapped your new toy, now what. Well you can just jump on and start pedalling, that most definately is a start. However with a little extra know how you can get a lot more out of your workout. There are quick routines that will have much more of a benefit than hours and hours of slow pedalling.

Exercise bike are great devices for all round fitness. They provide a good strengthening exrecise too your legs and buttocks, those with dual action will strengthen the core muscles in your torso. oosting your metabolism aiding long term fat loss, by increasing the calories burnt whilst resting. Added to this they give a superb aerobic exercise.

So what is a good aerobic workout. What you are aiming to do is raise your heart rate to around 70% of your maximum heart rate. This is a guide figure, if you are a beginner then 60% may be more acheivable. To calculate your max heart rate simply subtract your age from 220. So if you are 30 then your max heart rate is 220 - 30 = 190, easy.

A good aerobic training range is exercising so that you heart rate reaches 70% of this number, so for a 30 year old its. 190 x 0.7 = 133. For a beginner the rate you should be aiming for is 114 that 60% for a 30 year old. The range of 60-70% is generally considered the fat burning zone, if you exercise in this zone your body will burn mainly fat, higher than this and you will be burning carbio hydrates. So if weight loss is your goal then stay in this training zone.

Now don't just jump on the bike and pedal like mad until your heart rate reaches your magic number. You need to steadily increase your heart rate over about 5mins before you reach your training heart rate. Once you are at your magic number hold it there for 15 mins, to begin with, increase this duration as you get fitter. Again afterwards don't just jump off the bike, take a couple of minutes to bring your heart rate back down to a normal level.

As you get fitter you will need to increase the resistance on the bike, you'll find you are pedalling furiously and your heart rate is steady just too low. Increase the load and your heart rate will increase.

This is the basis of a good workout, it is a good idea to mix and match your workout as your fitness level increases, doing things like interval training, not only improve you fitness but make the workout more enjoyable. Boredom is the bigger killer of the exercise program so a good variety is essential for longer term success. As a start you should be aiming for around 20 mins at a time.