When you can’t get outside, indoor training doesn’t have to be all dull. You can continue to challenge your body to gain speed, strength, and fitness level with your indoor bike.
Most likely, your typical indoor ride session goes like this, you hop on your trainer, turn on your favorite Netflix series and fight off the trainer boredom as long as you can stand it. However, spending such long hours on the trainer without a goal can be overkill over time.
So, ever consider challenging yourself with indoor cycling workouts? It can be harder than riding outdoors as you’re fighting against the resistance of the trainer.
Well if you’ve been looking for a stationary bike workout for weight loss over the lockdown. You’ve come to the right place!
Image via : Healthline
Firstly, here are some benefits that you can get from indoor cycling;
1. Weight Loss
It may be the most obvious, but many do not realize how many calories an individual can burn with indoor cycling. Of course, the total calories burn depends on additional factors such as weight, fitness level, and the intensity of the workout. On average, if you cycle for 45 minutes of cycling, you can burn 350-600 calories.
2.Low impact
Indoor cycling is considered an aerobic activity, thus, it doesn’t put stress on your hip, knee, and ankle joint.
If you’re recovering from an injury or on your rest day, indoor cycling is a good option for a low-impact workout.
Image via : Shape
3.Strengthen lower body muscle
With the gym closed, indoor cycling might just be the best workout for you to strengthen your lower body muscles.
Besides that indoor cycling can help strengthen other muscle groups such as your glutes and quads, and tone your arms, chest, and back muscles.
Next, here are some indoor cycling workouts you should be doing if you want to lose weight. Aim to perform one of the workouts twice a week, then cross-train or have an easier ride between sessions. Each workout should include a 10 to 15-minute warm-up and a 10-minute cool-down.
Speed intervals
This workout aims to improve your speed and power and help you recover from repeated efforts.
Here’s how you can perform the workout, spin easy for 10-15minute, a fast pedal interval for 1 minute and recover for 2 minutes (repeat 3 times), then, spin easy for 5 minutes, 95 percent effort for 30 seconds, spin easy for 30 seconds (repeat 10-12 times). The workout will last about 45 to 60 minutes.
Always keep in mind to cool down afterward.
Climbing burst
This workout is designed to stimulate a hill by raising the bike’s front wheel or adding resistance.
Here’s how you can perform the workout, spin easy for 10-15 minutes, pedal at level 8 for 2 minutes, stand and pedal at level 10 for 15 seconds (repeat 4 times), then cool down for 10 minutes.
Image via : Business Insider
Ladder intervals
This workout stimulates the demand for racing. When riding at a rate of perceived exertion (RPE) of 8 or Level 8 is about 90 to 100 percent of threshold power, RPE 9 or Level 9 is 100 to 110 percent of threshold, and RPE 10 or Level 10 is a 115 percent of threshold.
Here’s how you can perform the workout, spin easy for 10-15 minutes, pedal at level 8 for 4 minutes, level 9 for 3 minutes, and level 10 for 1 minute, and spin easy for 5 minutes. Simply, repeat the interval once more and cool down after. You will feel the burn after this workout.
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