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THE RIGHT WAY TO USE YOUR CARDIO BIKE

The cardio bike is a fitness machine perfect for performance enthusiasts. Accessible to a great number, it nevertheless requires a good physical condition. There are a variety of benefits: rapid weight loss, significant calorie expenditure, better breathing, toning… The right way to use your cardio bike is to adjust it right beforehand and ride in the right position to train without risk!

 

So you just bought a cardio bike, and before you start, you are wondering about the right way to use it? Discover the benefits of this cardio training machine and follow our recommendations to begin training.

 

Why use a cardio bike?

The cardio bike is a reliable and comfortable fitness machine for training at home. Accessible to all, it nevertheless requires a good physical condition. A very intense cardio workout, it is perfect for preparing for long outings on a road bike, or simply for using a very athletic activity to let off steam. Its use is best suited for high-performing athletes within the framework of intensive training.

 

So what's it got going for it?

  • The perfect weapon against extra weight
  • The intensity and duration of the movements require very significant caloric expenditures (an average of 700 calories per session)
  • Endurance improves and circulation is stimulated
  • The exercise is perfect for strengthening thighs and glutes

 

The Right Adjustment

Before beginning, adjust your machine properly. Adjust the saddle to hip height. The distance between the saddle and the handlebars corresponds to the length of the forearm beginning at the end of the saddle.

When you are on the bike, check that you still have a slight bend in the knee, even when the pedal is at its lowest.

Handlebar height adjusted to the saddle height, plus or minus 5 cm depending on the flexibility of your back.

 

Holding the right position

On this type of machine, the power of your pedalling becomes the key element. The rider's position is designed to transfer maximum power to the pedals in accordance with the desired objective. This is why you want to maintain this position during your workout. Your back should be tilted forward when seated, with a streamlined position. Bust tilted at least 45 degrees. When riding in a standing position, take care to keep your butt above the saddle.

 

The Right Exercise

To work out on a cardio bike, there are 2 major types of positions: seated on the saddle, and standing. The possible variations in position of your hands on the handlebar provide a greater variety of enjoyment!

 

The Type of Session

Jean-Michel, Domyos Club athletic coach, suggests this type of workout session for beginning to exercise on the cardio bike.

To warm up, do some leg bends and stretches (quadriceps, hamstrings, calves).

 

For the first workouts, start with one-hour sessions.

  • 7-8 minute warm-up: keep a 70-75 revolution per minute pace by adjusting the resistance to keep you at 60-70% max HR. Feeling: not out of breath.
  • Training Session: 40-45 minutes. Increase to 80-90 revolutions per minute. Your heart rate should be around 75 to 80%. Feeling: some shortness of breath, but not extreme.
  • 7- to 8-minute cool-down: 70 to 75 revolutions per minute to allow your heart rate to come back down below 70% max. Breathing returns to normal.

 

Repeat this session 2 times per week, for the first 3 weeks. Next, during the 4th and 5th weeks, increase the number of sessions to 3 times per week.

 

Progression from the 6th to the 9th week:

Remain at 3 sessions per week. Repeat 2 sessions as written above, and slip the 3rd session in between to alternate between strength and speed training

  • 7-8 minute warm-up: keep a 70-75 revolution per minute pace by adjusting the resistance to keep you at 60-70% max HR. Feeling: not out of breath.
  • Main training session: alternate between 2 min intervals: 2 minutes of strength, 2 minutes of speed.
  • 2 minutes of strength: 45 to 50 revolutions per minute at higher resistance. Tip: set the resistance so that the pedal strike is regular, and pull as little as possible on the arms.
  • 2 min speed: try to spin at around 100 revolutions per minute at low resistance. Tip: set a resistance that just allows you to keep control of the pedals.

 

Spend 4 minutes per cycle and repeat the same cycle 10 to 12 times.

  • 7-8 minute cool-down: 70 to 75 revolutions per minute to allow your heart rate to come back down below 70% max. Breathing returns to normal.

 

After the 9th week, reverse: 2 interval sessions and one continuous session, like the first. 

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