The cardio biking bike is an ideal fitness device for performance lovers. Accessible to the majority of users, however, requires being in good physical shape. Its benefits are numerous: rapid weight loss, important caloric expenses, breathing improvement, toning. Using cardio biking correctly means also making the correct adjustments in advance and adopting the correct position to practice without risks.
Did you just buy a cardio biking bike and, before you start practicing, you wonder how to use it? Discover the benefits of this device and follow our tips to start the practice.
Why Use A Cardio Biking Bike?
The cardio biking bike is a reliable and comfortable fitness device to train at home. It is accessible to all but nevertheless requires to be in good physical shape. It makes cardio work a lot and is ideal for preparing long outings on a road bike or simply to let off steam in the framework of a very sporty practice. Its use is rather reserved for athletes in the field of intensive training. Meanwhile, people who are approaching their golden years can also take advantage of it by means of choosing a bike that is especially tailored for them.
It’s advantages:
• It is the ideal weapon against the kilos of more.
• The intensity and duration of the movements involve very high-calorie expenditure (an average of 700 calories per session)
• Resistance is improved, and blood circulation is stimulated
• The exercise is perfect for muscular thighs and glutes.
ALSO READ: TOP 10 HEALTH BENEFITS OF EXERCISING WITH BICYCLES
The Correct Setting
Before you start, think about adjusting the device properly. Adjust the saddle to the height of the hips. The distance between the saddle and the handlebar corresponds to the size of the forearm from the end of the saddle.
Check, when you are on the bike, that there is a slight flexion of the knee even when the pedal is at the bottom. Handlebar height adjusted to the saddle height +/- 5 cm, depending on the flexibility of the back.
The Correct Posture
In this type of device, the pedaling power is the key element. The user’s position is studied to allow maximum pedaling power to be released, in accordance with the practice objective. Hence the interest to respect this position well during the effort. The back should be tilted forward in a seated position, profiled position. Bust inclined at least 45 degrees. When you’re a dancer, try to keep your buttocks above the saddle.
The Correct Exercise
To train on a cardio biking bike, there are 2 great types of practice positions: sitting in the saddle and dancing. The different variations in the placement of the hands on the handlebar also contribute in varying the satisfaction experienced!
The Type Session
To warm up, do some leg flexes and some stretches (quadriceps, hamstrings, twins).
FOR THE FIRST WORKOUTS, START BY ONE-HOUR SESSIONS.
- 7 to 8 minutes of heating: cadence to be respected from 70 to 75 rotations per minute, adjusting the resistance so that you are between 60-70% HR max. Sensation: without difficulty to breathe.
- Session body: 40-45 minutes. Go up to 80-90 pedals/minute. The heart rate should be around 75-80%. Sensation: breathing installed but not pronounced.
- Return to calm for 7 to 8 minutes: From 70 to 75 rotations per minute, so that the heart rate goes back below 70% max. Return from breathing to normal.
Do this session twice a week for the first 3 weeks. Then, weeks 4 and 5 increase the rate to 3 times per week.
EVOLUTION FROM 6 A WEEK UNTIL 9 A WEEK:
Stay in 3 sessions per week. Play 2 sessions as indicated above and enter this 3 a session in between, for a work of alternation in strength and speed
- 7 to 8 minutes of heating: cadence to be respected from 70 to 75 rotations per minute, adjusting the resistance so that you are between 60-70% HR max. Sensation: without difficulty to breathe.
- Session body: works in alternations of 2 minutes: 2 minutes of strength, 2 minutes of speed.
- 2 minutes of strength: 45 to 50 pedals/minute, rotation per minute at high resistance. Tip: manage the resistance so that the pedaling is regular and throws as little as possible in the arms.
- 2 min. Speed: try to spin around 100 pedals/minute to light resistance. Tip: install a resistor that allows you just to keep control of the pedals.
Perform 4 minutes per cycle and do this same cycle 10 to 12 times.
- Return to calm for 7 to 8 minutes: From 70 to 75 rotations per minute, so that the heart rate goes back below 70% max — return from breathing to normal.
Beyond 9 a week reversed: 2 sessions in a session interval and continuous as the first.
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