Enjoyable Cycling Trainer Workouts
Do you have a bicycle or cycling trainer at home? Basically, this equipment helps you to commence indoor cycling or indoor training. With this equipment, you can do stationary bicycling at home – much like spinning, although trainers are different from spinning bikes.
Image by NedraI via Flickr
If you are looking for a high cardio, low impact workout, experts agree that cycling is one of the best options. For anyone with knee or back problems, cycling is an excellent exercise choice. You get the results of running without the impact to your joints. And even better than the effectiveness of the workout is how enjoyable it is! There is nothing more relaxing than riding along a beautiful, scenic route enjoying your workout. In addition, cycling can be performed at home with a cycling trainer. This is perfect for the stay-at-home mother with children or if weather conditions do not permit outside endeavors. Cycling is also a great workout option because there are many levels of endurance. The fact that your heart rate will be elevated means that fat will burn off your entire body, not just your legs and butt. Because cycling is so effective yet so easy on your body, it is no surprise people are more likely to continue than with weight lifting and running.
Before going to any cycling trainer workout or any physical activity …
…you should always stretch and get your muscles warmed up. Warming up will ensure you reach an effective cardio heart rate safely and slowly. Warming up and stretching also help to prevent injury. To stretch your legs you will need to make sure you are stretching all the parts of your legs including calves, quads, and gluts.
To begin, lift your foot up against your butt, bending at the knee. This will stretch your quads, or front of your thighs. Next, reach down and touch the tips or your toes. Walk hands over to one foot and slightly bend the other knee, stretching each leg. Next, get into the position for pushups and lock your elbows. Walk your feet closer to your hands and put your heels on the floor. This will stretch your calves and is very important. Next, sit on the floor Indian-style or with the bottom of your feet touching each other, which ever you are able to do. Scoot your feet as close to your body as you can and lean forward, stretching your inner thighs. Shake out your legs or maybe do a couple squats to warm up all the muscles. Hold each stretch for roughly 15-20 seconds. After you feel loose and limber, jump on your bike and begin an easy warm-up.
You’re now ready for your cycling trainer workout
Pedal at an easy pace, about 1 pedal rotation per second. Do this for 10 minutes. After the 10 minutes, you can increase gears and alternate between steady pedaling and sprinting. Do this for about another 5 minutes. Now, it is time to start your workout. Each time you work out, you will want to make sure you use a variety of techniques so you are getting the maximum benefits from your workout. I like to begin in what is called spin-ups. This means that every minute, you increase your pedal rotations by 5. You will eventually hit a number at which you are going too fast and cannot maintain. At this point, keep pedaling at the previous number for 5 minutes. Next, we move on to standing cycling. Increase your bike gear and stand up and sprint, about 2 rotations per second. Do this for 30 seconds then sit and pedal at a slightly less speed for 45 seconds. Continue this until you have stood and sprinted 15 times. At this point, take a break if needed by returning to warm up speed. Complete the spin-ups and stand up and sprints 2 more times with breaks in between each set of warm up speed. Do not stop completely! And make sure you are staying hydrated, but do not drink too much to avoid cramping.]
For the last segment of the cycling trainer workout, pedal with one leg for 1 minute each. Use the highest gear you can and pedal at a steady pace. Complete 2 reps on each leg. Lastly, we will climb through the gears. Start pedaling in the lowest gear. Pedal as fast as you can for 90 seconds. Then increase one gear. Pedal as fast as you can for 90 seconds, then drop back down to a lower gear. Increase the gear one higher than the previous gear and pedal for 90 seconds. Example, 90 seconds in gear 1, 90 seconds in gear 2, 90 seconds in hear 1, 90 seconds in gear 3, 90 seconds in gear 2, 90 seconds in gear 4… Think of it as climbing up 2 stairs then taking one step back for a rest, then climbing 2 more. After you have gone as high in the gears as you can, start your cool down routine. Cool down routines are important because you want to slowly return your heart rate to normal instead of just suddenly stopping.
Pedal at about 1 rotation per second and drop down 1 gear every minute until you are in the lowest gear. At this point, your workout is complete! I like to stretch again and shake out all my legs muscles for a couple minutes while walking around. This is a great way to loosen the muscles. Now you can hydrate yourself. Drink water, water, and more water.
Using this routine 5 times a week for 30 minutes to an hour will show results in no time. You will lose pounds and fat from all over your body. Since the thigh and butt is the body parts women complain about the most, women especially will be thrilled with their results almost instantly. Stomach muscles will also get a workout, especially during the stand and sprint cycle. Arms will get some exercise from keeping your balance. Overall, cycling, with the use of a cycling trainer or just plain outdoor cycling, will tone and burn fat from your whole body in a fun and exciting routine.