Top 3 Ways To Build Endurance On An Indoor Cycle Trainer

Top 3 Ways To Build Endurance On An Indoor Cycle Trainer

From Our Friends At Diamondback Fitness

Building your endurance is not just good for your health, but it also increases your overall level of fitness. By increasing your endurance, you are also increasing the intensity that you can workout for an extended period of time. Not only can this help to make it easier to perform daily tasks, but it can also increase your overall quality of life. Of course, building your endurance is also a great way to keep your heart happy and healthy.

If building endurance is one of your fitness goals, you will be happy to know that an exercise bike can help you achieve that goal. In order to ensure you reach that goal, however, it is important to keep a few basic tips for building endurance on an exercise bike in mind.

Tip #1 Use Interval Training

Interval training is a process that involves working out at a slower pace for a period of time before increasing the intensity for a brief period of time, after which you return to a slower pace and then repeat the pattern. An example of interval training would involve spending the first 5 minutes pedaling at a warm-up pace before pedaling at your fastest speed for two minutes and then returning to a pace that is slightly above your warm-up pace for 5 minutes before once again increasing your pace. Through interval training, you can reach and maintain your target heart rate while also pushing your heart to effectively recover from a more intense workout.

Tip #2 Increase the Length of the Workout

Rather than focusing on increasing the frequency of your workouts, you should focus on increasing the length of each workout session. If you start off working out for 30 minutes per day for 3 days per week, for example, you will do more to increase your endurance by increasing your workouts to 45 minutes each day rather than increasing the number of days you work out each week. Getting your body accustomed to longer workouts will help to increase your endurance.

Tip #3 Vary the Intensity

If you do not have the time to increase the length of your workouts, consider varying the intensity instead. To increase the intensity, you simply increase the resistance on your exercise bike and then try to complete the same distance that you have been completing in the same amount of time. This will force you to pedal harder, thereby increasing your endurance while also building leg muscle.

If you have been relatively sedentary and you are now ready to work toward increasing your endurance, keep in mind that it is better to start at a slower pace and to only workout a few times per week. For most people, starting out with working out three times per week for 30 minutes at a time is a good starting point. As your body starts to become accustomed to the routine, you can gradually start to add time to your workout while also increasing the intensity.

Top 5 Warm Up Exercises To Do Before Using An Exercise Bike

From Our Friends At Diamondback Fitness

Using an exercise bike is a great way to achieve a higher level of physical fitness. Before you start your workout routine, however, it is essential to complete warm up exercises in order to get your body prepared. While there are several exercises that you can do to help with the warm up routine, here are five of the best warm up exercises to consider.

Leg Swings

After riding for a period of time, your hips can become really tight. To help prevent this, include leg swings as part of your warm up routine. Not only will it help to prevent tightness, but leg swings also help to generally increase hip-flexor mobility.

To do leg swings, stand with your bike to one side as you hold the seat for stability. Next, swing your outside leg forward and backward, making sure to keep it straight and extended the length of the swing with each repetition. Repeat this process 10 times before turning to face your bike and swinging your leg side to side. Be sure to stretch your outer hip, thigh muscles and groin muscles. Repeat this ten times before changing sides and working the other leg.

Heel-Toe Walk

Cycling can be tough on the calves, but doing a heel-toe walk can help warm up your calves while also increasing ankle flexibility. To do a heel-toe walk, step forward and land on the heel of your right foot. Remain on your heel and briefly lower your torso so it is over your right leg. Next, raise your torso back up and transfer your weight to your right foot before rolling from the heel to the ball of your foot. Then, rise up on the ball of your foot as high as you can before lowering down and taking a step forward with your left leg and landing on your heel. Continue this walk for 30 to 60 seconds.

Shoulder Reach

Many people fail to realize that the shoulders are impacted when riding a bike. To loosen them up, engage in a shoulder reach before riding. To complete a shoulder reach, reach your arms over your head and shrug them up and down while standing tall. Your biceps should be next to your ears while your fingertips reach for the sky.


Cat-Cow Stretch

Since the glutes are the powerhouse when riding, they need to remain flexible. Similarly, the back can become quite stiff from hunching over while riding, which means the muscles around the spine need to be stretched and warmed. To do this, do a cat-cow stretch for 30 to 60 seconds by first getting on all fours with your shoulders over your wrists and your knees underneath your hips. Slowly arch your back while inhaling, allowing your belly to drop toward the floor and your hips and shoulders to rise up. Reverse this position while exhaling, tucking in your pelvis and rounding your spine.

Chest Stretch

The chest muscles can become tight from hunching over handlebars while riding. Dynamic chest stretches can help prepare this part of the body while also targeting the legs and back. To complete this stretch, stand facing the side of your bike with your feet hip-distance apart. Grab the top tube, seat or handlebars before leaning forward at your waist in such a way that your back is parallel to the ground. Press your chest down toward the ground, hold for three seconds and then stand up tall before assuming the position again for five to 10 repetitions.

How To Build Muscle On An Indoor Bike

How To Build Muscle On A Bike

From Our Friends At Diamondback Fitness

Building muscle is a great way to increase your overall fitness level while also helping your body to more effectively burn calories. If building muscle is one of your goals, this goal can be easily attained with the help of an exercise bike. While exercise bikes are commonly regarded as a tool to help with increasing cardio, the reality is that the right routine can also be effective and building muscle in various parts of your legs.

Increasing Resistance to Build Muscle

The quadriceps and the gluteal muscles are the muscles that are primarily used when riding a bicycle. In fact, it is the quadriceps that are responsible for pushing down on the pedals. This process of pushing down on the pedals is similar to weightlifting, particularly when it is done with heavy gears. While the quads and the gluteal muscles are the ones that are primarily engaged when riding a bicycle, riding a bike also affects the hamstrings, hip flexors, calves and shin muscles.

One way to build leg muscle with a stationary bike is to pedal with a great deal of resistance. To build muscle, some experts recommend setting the resistance so you cannot move the pedals faster than 60 pedal revolutions per minute. Others recommend setting the resistance at a point where you cannot maintain the intensity for more than a minute or two.

Building Leg Muscle with Sprints

In addition to increasing the resistance, you can also help to build leg muscles with the help of sprints. With sprints, you pedal as hard as you can for less than a minute, thereby forcing your legs to put out a tremendous amount of power in a short period of time. Alternating between 30-second sprints and 50-second slower recovery periods is the most effective method for building muscle in the legs. If you are just getting started with your workout routine, it may be better for you to start with shorter sprinting intervals and then increasing them over time as you build muscle and endurance.

Targeting Muscles with Varying Positions

Making adjustments to your position can help with engaging different muscle groups and building muscle in various parts of your legs. Hovers, for example, can help to specifically build quadriceps. With hovers, you pedal in a seated position while holding your bottom about an inch above the seat. In order to maintain this position, your quads must support most of your body weight while also working against the resistance of the bicycle.

Whether you use resistance training or sprint training, you should utilize interval training to achieve the best results. This involves engaging in either sprints or resistance training for a short period of time before pedaling easily for a few minutes and then repeating the cycle throughout your workout routine. For the best results, most experts also suggest incorporating hovers into the interval training routine. It is also important to do muscle training on non-consecutive days so your muscles have the opportunity to recover and to build new muscle tissue between workout sessions.

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