in school i use a stationary bike and i am looking to loose some fat. how do i use my 35 minutes a day w, the bike? low or high resistance? when i stand, sit, etc..
Answer
You want to do a 10 min warm up at a easy resistance. After the warm up set the resistance to where you can still talk but not sing. You want to keep you cadence at 70-90 rpm's with a lite pressure on the pedals. If you need to catch your breath or your legs start to hurt reduce the resistance to recover but keep pedaling. You can also do interval training where you can stand and pedal for a short period of time then drop back to recover.
A high cadence with a lite pressure on the pedals will use your slow twitch muscles that use fat as a fuel. Pedaling slow and mashing on the pedals will use fast twitch muscles that use glycogen as a fuel and will wear out you legs quickly.
You can work in some slower cadence mashing on the pedals into your workout if you like. It will work your hamstring and gluts a little more.
You want to do a 10 min warm up at a easy resistance. After the warm up set the resistance to where you can still talk but not sing. You want to keep you cadence at 70-90 rpm's with a lite pressure on the pedals. If you need to catch your breath or your legs start to hurt reduce the resistance to recover but keep pedaling. You can also do interval training where you can stand and pedal for a short period of time then drop back to recover.
A high cadence with a lite pressure on the pedals will use your slow twitch muscles that use fat as a fuel. Pedaling slow and mashing on the pedals will use fast twitch muscles that use glycogen as a fuel and will wear out you legs quickly.
You can work in some slower cadence mashing on the pedals into your workout if you like. It will work your hamstring and gluts a little more.
max calories burned from stationary bikes?
xParadox
I'm using my stationary bike as my means for cardio exercising and I was wondering there were general rules as to the best ways to burn more calories. Like, I'm sure more resistance burns more calories, as does pedaling faster, but would it be better to pedal at a decent speed with lots of resistance or to pedal faster at moderate resistance? Is it a good idea to wear ankle weights (and if so, how does this factor in to the weight loss equation - less or more important than the other two factors, or relatively the same?) I'm just wondering what the best kind of levels are for achieving maximum results. Thank you very much!
Answer
You want to use a heart rate monitor to keep you in the fat burning zone. You can get them for as little as $33.
Start out with a easy 10 min warm up ride, it will help with muscle pain and allow you to ride much longer. After the warm up you want to pedal at 70-90 rpm's with just enough resistance to get your heart rate to the 70-80% of max. That is you fat burning zone. You want to stay at that level as long as you can. Start with 20 min workouts and work up to 45-60 min. You should be sweating after the first 15 min or so if you are doing it right.
Once you are doing 30 min rides or more you can do interval training where you go hard for 30-90 seconds and then drop back to recover. Once you recover do it again. I liked to do the last 5 min or so at a pace that gets my heart rate to 90% or more. Make sure you drop back and recover before you quit.
http://www.amazon.com/Omron-HR-100C-Heart-Rate-Monitor/dp/B000A5CEUO/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1275065022&sr=1-1-spell
http://www.americanheart.org/presenter.jhtml?identifier=4736
http://walking.about.com/cs/fitnesswalking/a/hearttraining_2.htm
You want to use a heart rate monitor to keep you in the fat burning zone. You can get them for as little as $33.
Start out with a easy 10 min warm up ride, it will help with muscle pain and allow you to ride much longer. After the warm up you want to pedal at 70-90 rpm's with just enough resistance to get your heart rate to the 70-80% of max. That is you fat burning zone. You want to stay at that level as long as you can. Start with 20 min workouts and work up to 45-60 min. You should be sweating after the first 15 min or so if you are doing it right.
Once you are doing 30 min rides or more you can do interval training where you go hard for 30-90 seconds and then drop back to recover. Once you recover do it again. I liked to do the last 5 min or so at a pace that gets my heart rate to 90% or more. Make sure you drop back and recover before you quit.
http://www.amazon.com/Omron-HR-100C-Heart-Rate-Monitor/dp/B000A5CEUO/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1275065022&sr=1-1-spell
http://www.americanheart.org/presenter.jhtml?identifier=4736
http://walking.about.com/cs/fitnesswalking/a/hearttraining_2.htm
Powered by Yahoo! Answers
No comments:
Post a Comment