The word ‘Aerobic’ means “with oxygen” thus all the aerobic exercises involve a lot of physical activity that increases the heart rate and pumping of blood, also increasing the breathing. These three processes help to transfer oxygen to all parts of the body more efficiently.
Aerobic exercises are designed to give strength to the muscles and improve the heart activity. They require the body to use the set of large muscle groups. A bike is ideal for such type of training. During these work outs, the heart rate should raise to 70% to 80% of its maximum rate. The main purpose of aerobic training is to increase the strength of the body and ease the pumping of the heart. The heart in such way is able to transport oxygen throughout the body and more efficiently and effectively and as a result improves the blood circulation as well as health of a person.
Follow the steps below to get the best aerobic workout from an exercise bike:
Step 1: Correct Information
When you hop on an exercise bike make sure you enter your age and weight accurately. The machine uses this information to figure out your heart rate and ensure that you are staying in the aerobic zone.
Step 2: Program and Level
The program for effective aerobic workout should be chosen really carefully. This is because it allows to increase your heart rate for a long period of time but does not let you reach the point of exhaustion. For aerobic training it is important to keep doing something steady with little variations. Level should be chosen effectively so that it can give you a very sweaty workout.
Step 3: Time
The most important factor of an aerobic workout, you must get crazy bulk here with time and duration. For the most effective aerobic workout, an hour of biking is important. This will help to burn a great deal of calories i.e around 500, improves the stamina and strengthen the cardiovascular system. If you are just starting out, try to work out for at least 30 to 45 minutes.
Step 4: Heart Rate
Monitoring the heart rate is the most crucial stage in the aerobic workout on an exercise bike to be effective. Anything above this is in the anaerobic zone, and would be dangerous to sustain for a long period of time. Anything below this falls into the weight control/fat burn zone, which still enable the body to burn fat.
If the bike is technologically advanced, it might be able to track the heart rate. If it is not then one is required to monitor your own heart rate. To find out the maximum heart rate, subtract your current age from 220. Therefore, if you’re 40, you’re maximum heart rate is 180. To find out your aerobic heart rate, multiply your maximum heart rate by .75 (or .80 or .65 depending on what you wish to achieve during your aerobic workout). In this case, you would strive for 135 beats per minute.
Strength training also known as weight or resistance training is physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the American Heart Association.