An effective and efficient way to burn calories and body fat are by riding an exercise bike.  Indoor exercise bikes can help you meet your fitness goals on any day, whatever the weather throws at you. The exercise bikes can also boost your muscle strength, lose weight and burn body fat.  The best exercise bikes with screens can help you to track your progress and stay motivated. 

In this article, we will discuss the workout plans different fitness levels, and different types of exercise bikes, which helps you to understand the use of exercise bikes at your home. 

WORKOUT PLANS FOR BEGINNERS:

For the starters who just begin to build their fitness, the key is to start slowly and gradually add more time and speed.

Start with a 25-30 minutes workout and increase from there, adding time with the ratio of one minute as your build up your fitness. 

A sample of workouts for starters is:

  1. Start off pedaling at a low intensity for 5-10 minutes. 
  2. Increase intensity at the medium level for 5 minutes and follow the below pattern:
  • High intensity for 1-2 minutes
  • Medium intensity for 5 minutes
  • High intensity for 1-2 minutes
  • Medium intensity for 5 minutes
  1. Finish your exercise at a low intensity for 5 minutes. 

The above method will help you to burn calories and body fat and it also helps in a weight loss plan. The sample of weight loss workout plan is:

  • Start your exercise at a low intensity for 5-10 minutes.
  • Change gear to medium intensity for 3-5 minutes. 
  • Follow the pattern of high intensity for 1-3 minutes and medium intensity for 3-5 minutes for the next 20 to 30 minutes. 
  • Finish your exercise at a low intensity for 5-10 minutes. 

For more information, Visit thebikersride.com

INTERIM WORKOUT PLANS:

One would have wanted to boost strength and stamina with interval training.  The sample interval training plan is:

  • Start at a low intensity for 10 minutes. 
  • Change gear to medium intensity for 10 minutes, with the following formula:
  1. High intensity for 2 minutes
  2. Low intensity for 2 minutes
  3. High intensity for 2 minutes
  4. Low intensity for 2 minutes
  • Follow the above cycle for 20 minutes. 
  • Finish your exercise at low intensity for 5-10 minutes. 

TYPES OF BEST EXERCISE BIKES WITH SCREENS:

There are three different types of Exercise bikes with screens, upright, reclining, and dual-action with different features and benefits.  You can focus on just one exercise bike depending on your fitness level and workout goals. 

4 Different Types of Stationary Bikes - Home Stratosphere

UPRIGHT BIKES:

The most popular Upright bikes are similar to a regular bicycle, with the pedals under your body.  The upright bikes provide a great cardio workout and strengthen your leg and muscles.  The upright bikes can be used both standing and sitting. 

The downside of the upright bike is that the upright position can put pressure on your hands and wrists.  The small seat can be uncomfortable, especially for long workouts. 

RECLINING BIKES:

These reclined bikes put less stress on your upper body, joints, and lower back. You can make your workout less intense.  A reclining bike is a good option for limited mobility, joint issues or injured, or back pain.  The bike is also safe for older adults or for the new to exercise. 

DUAL-ACTION BIKES:

The dual-action bike is like a regular road bicycle. The dual action bikes have handlebars that can move back and forth to target the upper body muscles. You will be able to get a solid upper body workout, while you are pedaling and working your legs. 

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