How to Get a Cardio Workout From an Exercise Bike

Work out at home.

There are lots of benefits to owning and riding an exercise bike. You can buy one for your house and save money by avoiding a gym membership. You can ride it at any time, even if it's snowing, raining or dark outside. You can even multi-task on it, riding as you watch your favorite television programs or read a magazine. The best thing about riding an exercise bike, though, is the fantastic workout you can get. An exercise bike is especially good for cardiovascular exercise. Ride your exercise bike a few times a week and improve your health and fitness.

Things You'll Need

• Exercise bike
• Stopwatch

Instructions

1. Adjust the settings on your exercise bicycle to fit your body. Read the owner's manual for instructions on how to do this properly with your bike. If your bike is not adjusted to your height, you can suffer knee injuries as you exercise.

2. Start your cardio exercise routine by riding your bike for only 20 minutes per day, four days per week if you are new to exercising. This will allow you to build strength and endurance without risking injury. Increase the time you spend on your bike every other week by five minute increments until you are riding 45 minutes a session.

3. Relax your upper body and keep your shoulders away from your ears as you ride. Sit lightly on the seat and use your abdominal muscles to support your back. Wear appropriate athletic shoes and get some padded shorts if your feet or butt are sore.

4. Adjust the settings on your bike, if your bike has settings, to low resistance for cardiovascular workouts. Low resistance allows you to pedal fast and quickly increase your heart rate. High resistance biking is better for strength training.

5. Ride your exercise bike fast enough to increase your heart rate. You need to increase your heart rate for at least 20 minutes in order to get a cardio workout. You should break a sweat but still be able to talk.

6. Schedule weight training exercises two days per week when you're not riding your bike and give your body one day per week to rest and recover.

7. Keep a journal. Keeping track of your workouts helps to motivate you to stay on schedule.

Tips & Warnings

• Watch television or listen to music while you ride if you're concerned about sticking to your routine.

• Consult your doctor before beginning an exercise program.

References

• WebMD: The Exercise Bike is Back
• WebMD: Kick it Up With Cardio Exercise