Exercise Bike Workout

TNT · 06-03-2004, 02:21 PM

Time to put the stationary bike back to work.
But I'm not sure if I'm getting a good workout or not.

What are some good workout routines on a bike?
Examples:
- Gotta do at least 5 miles a session
- A set amount of time.
- Need to burn xxx calories.

FWIW, I also do some simple weights afterwards.

Lever2ooo · 06-03-2004, 02:22 PM

just go swim or run, its better for you, or bike for like 10 minutes to warm up and go run

skrib09 · 06-03-2004, 02:25 PM

start slow for at least five minutes and always end in a cool down period. other than that, man, it's pretty much just however hard you feel like going.

i mean sure, some people might say there's an exact science to this stuff... but really, just go at your own pace.

you might also want to switch it up some days. lift first, and then cardio afterwards.

skrib09 · 06-03-2004, 02:26 PM

Quote:

Originally posted by Lever2ooo
just go swim or run, its better for you, or bike for like 10 minutes to warm up and go run

i agree. biking works your legs, but swimming/running also works the upper body as well.

you would be surprised to know that running actually works out your abs as well.

TyrannoSullyRex · 06-03-2004, 02:29 PM

Quote:

Originally posted by skrib09
you would be surprised to know that running actually works out your abs as well.

and it does wonders for your knees

<-- has no cartilage (it's all been reM0vezerd)

do a set amount of time, the key is heart rate.

TNT · 06-03-2004, 02:34 PM

I agree with the swimming and running.
But the exercise bike is perfect for my work schedule. I can get on anytime during the day and night. And from previous running sessions, my knees aren't that great anymore.
Plus, I do free weights and usual pushups/crunches after every bike ride

My bike has programs that display every vital information. But I'm not familiar on how to read them.
What are some ideal numbers for: Heart rate, calories, fat calories, pace, etc.

TimStevens · 06-03-2004, 02:51 PM

I've been losing weight since the fall, and the bike has been a large part of that. I'd do 5 min warmups before weights three times a week, and 16 mile rides the other two week days, alternating. Have lost 30 lbs that way.

If you're looking to lose weight and burn calories, do at least 30 mins on the bike, which for me is about 8 miles. You'd be better to do 15+ miles in a sitting if you're not following it with weights. Target heart rate depends on your weight and age and all that jazz, there are some calculators out there that'll tell you what to aim for.

Oh, I think 16 miles on the bike burns about 800 calories, according to my bike's calculator. That's like skipping a meal, basically

skrib09 · 06-03-2004, 02:54 PM

Quote:

Originally posted by TyrannoSullyRex
and it does wonders for your knees

<-- has no cartilage (it's all been reM0vezerd)

do a set amount of time, the key is heart rate.

d'oh.

i bet you can win some fun bar bets though! "hey, i bet you i can bend my knee the opposite way!"

TyrannoSullyRex · 06-03-2004, 03:04 PM

Quote:

Originally posted by skrib09
d'oh.

i bet you can win some fun bar bets though! "hey, i bet you i can bend my knee the opposite way!"

actually it's more, "I bet the noise from my knee can drown out the band"

GHOS Ti · 06-03-2004, 08:32 PM

they actually have "spinning" videos for training. Check ebay or search with google.

I put my MTB(mountain bike) on a trainer in front of the tv and did half hour to hour session. With diet I lost 15lbs in 3 weeks!

Hazdaz · 06-03-2004, 08:55 PM

Anyone have any suggestions on a QUIET excerside bike?

I live in a condo, and I had my bike on a trainer that I used to use, but the whole damn condo would shake when I was using it - the people on the floor below must have hated it. Luckily its warm out now, so I can actually go biking, but I would still like to be able to cycle while watching TV. I tried putting the bike and trainer on some ruber mats to soak up the vibrations, but nothing really helped much.

STORER · 06-04-2004, 12:17 AM

Spin for about five minutes.

Cycle with a little more tension on the wheel.

Do 1 60 second hill climb every five minutes three times.

Cycle a little more

Cool off for a couple minutes

Steve

STORER · 06-04-2004, 12:20 AM

Quote:

Originally posted by Hazdaz
Anyone have any suggestions on a QUIET excerside bike?

I live in a condo, and I had my bike on a trainer that I used to use, but the whole damn condo would shake when I was using it - the people on the floor below must have hated it. Luckily its warm out now, so I can actually go biking, but I would still like to be able to cycle while watching TV. I tried putting the bike and trainer on some ruber mats to soak up the vibrations, but nothing really helped much.

Get a spining cycle. It uses a piece of felt on the fly wheel for friction. If you're using a mountain bike on your trainer, get slicks. It will be a lot quiter.

Steve

Hazdaz · 06-04-2004, 06:34 PM

Quote:

Originally posted by STORER
Get a spining cycle. It uses a piece of felt on the fly wheel for friction. If you're using a mountain bike on your trainer, get slicks. It will be a lot quiter.

Steve

Spinning cycle? I have no idea what those look like, but Ill have to rememeber next time I am in Sports Authority or something.

On the trainer.. yea I was using my mountain bike, but I had the street tires from my old old street bike (they are nearly perfectly smooth). Even with those, I was surprised by the noise and vibrations - espesially since my building is pretty quiet overall.

vicster · 06-04-2004, 07:41 PM

Here's one for a moderate workout; you can adjust it accordingly to fit your criteria...

14 Min. Bike or Eliptical Machine

level 2 @ 68 rpm 1 min.
level 3 @ 75 rpm 2 min.
level 2 @ 65 rpm 1 min.
level 4 @ 80 rpm 3 min.
level 5 @ 90 rpm 1 min.
level 4 @ 75 rpm 4 min.
level 2 @ 65 rpm 2 min.

jeffg · 06-04-2004, 08:11 PM

Nod Variation is the key to cycle workouts. You need to either make up your own intervals and get a machine that has random mode for tension and rpm.

Typically a 5 min warm up is good to get your heart and muscles prepared for excersize. I typically do 12 minutes at a pretty brisk pace with the machine set to random.

Make sure that you pick up a stand alone heart rate monitor. Make sure you set it up properly. You max heart rate is 220 minus you age. If you over do the exercise there is a risk that you could injure yourself, including heart failure.

Work up in resistance, but try to make the routine hard enough that your are still done in ~12-15 min (excluding warm up and cool down)

Make sure you stretch before and after the ride. This will keep you from injuring your muscles while doing your weight training.

Dont overdo your legs with weight training if you do cycling as cardio.

J

06-03-2004, 02:21 PM	#1
TNT Scooby Newbie Member#: 8494 Join Date: Jul 2001 Location: Chicago	Exercise Bike Workout Time to put the stationary bike back to work. But I'm not sure if I'm getting a good workout or not. What are some good workout routines on a bike? Examples: - Gotta do at least 5 miles a session - A set amount of time. - Need to burn xxx calories. FWIW, I also do some simple weights afterwards.

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06-03-2004, 02:22 PM	#2
Lever2ooo Scooby Specialist Member#: 51708 Join Date: Jan 2004 Location: Kazahstan Vehicle: ** your hippy **!!!	just go swim or run, its better for you, or bike for like 10 minutes to warm up and go run

06-03-2004, 02:25 PM	#3
skrib09 Scooby Newbie Member#: 39077 Join Date: Jun 2003 Chapter/Region: MWSOC Location: st. louis Vehicle: 2004 wrx silver	start slow for at least five minutes and always end in a cool down period. other than that, man, it's pretty much just however hard you feel like going. i mean sure, some people might say there's an exact science to this stuff... but really, just go at your own pace. you might also want to switch it up some days. lift first, and then cardio afterwards.

06-03-2004, 02:34 PM	#6
TNT Scooby Newbie Member#: 8494 Join Date: Jul 2001 Location: Chicago	I agree with the swimming and running. But the exercise bike is perfect for my work schedule. I can get on anytime during the day and night. And from previous running sessions, my knees aren't that great anymore. Plus, I do free weights and usual pushups/crunches after every bike ride My bike has programs that display every vital information. But I'm not familiar on how to read them. What are some ideal numbers for: Heart rate, calories, fat calories, pace, etc.

06-03-2004, 02:51 PM	#7
TimStevens Scooby Specialist Member#: 4817 Join Date: Mar 2001 Chapter/Region: NESIC Location: Albanyish, NY Vehicle: 02 WRX & 98 L 91 MR2 & 05 Speed Triple	I've been losing weight since the fall, and the bike has been a large part of that. I'd do 5 min warmups before weights three times a week, and 16 mile rides the other two week days, alternating. Have lost 30 lbs that way. If you're looking to lose weight and burn calories, do at least 30 mins on the bike, which for me is about 8 miles. You'd be better to do 15+ miles in a sitting if you're not following it with weights. Target heart rate depends on your weight and age and all that jazz, there are some calculators out there that'll tell you what to aim for. Oh, I think 16 miles on the bike burns about 800 calories, according to my bike's calculator. That's like skipping a meal, basically

06-03-2004, 08:32 PM	#10
GHOS Ti Scooby Newbie Member#: 42067 Join Date: Aug 2003 Chapter/Region: SCIC Location: Orange County Vehicle: gara ge not big enou gh...need more space	they actually have "spinning" videos for training. Check ebay or search with google. I put my MTB(mountain bike) on a trainer in front of the tv and did half hour to hour session. With diet I lost 15lbs in 3 weeks!

06-03-2004, 08:55 PM	#11
Hazdaz Scooby Guru Member#: 14611 Join Date: Jan 2002 Chapter/Region: NESIC Location: The Nutmeg state Vehicle: 2002 WRX Silver	Anyone have any suggestions on a QUIET excerside bike? I live in a condo, and I had my bike on a trainer that I used to use, but the whole damn condo would shake when I was using it - the people on the floor below must have hated it. Luckily its warm out now, so I can actually go biking, but I would still like to be able to cycle while watching TV. I tried putting the bike and trainer on some ruber mats to soak up the vibrations, but nothing really helped much.

06-04-2004, 12:17 AM	#12
STORER Scooby Newbie Member#: 2253 Join Date: Sep 2000 Location: Mentor, Ohio, USA Vehicle: 2000 2.5 RS Red	Spin for about five minutes. Cycle with a little more tension on the wheel. Do 1 60 second hill climb every five minutes three times. Cycle a little more Cool off for a couple minutes Steve

06-04-2004, 07:41 PM	#15
vicster Scooby Newbie Member#: 952 Join Date: Feb 2000 Chapter/Region: MWSOC Location: Chicago Vehicle: 09 E92 M3 07 WRX STi	Here's one for a moderate workout; you can adjust it accordingly to fit your criteria... 14 Min. Bike or Eliptical Machine level 2 @ 68 rpm 1 min. level 3 @ 75 rpm 2 min. level 2 @ 65 rpm 1 min. level 4 @ 80 rpm 3 min. level 5 @ 90 rpm 1 min. level 4 @ 75 rpm 4 min. level 2 @ 65 rpm 2 min.

06-04-2004, 08:11 PM	#16
jeffg Scooby Specialist Member#: 2958 Join Date: Nov 2000 Chapter/Region: NWIC Location: Under a pile of carbon scraps Vehicle: 2001 WRX (GC8)	Nod Variation is the key to cycle workouts. You need to either make up your own intervals and get a machine that has random mode for tension and rpm. Typically a 5 min warm up is good to get your heart and muscles prepared for excersize. I typically do 12 minutes at a pretty brisk pace with the machine set to random. Make sure that you pick up a stand alone heart rate monitor. Make sure you set it up properly. You max heart rate is 220 minus you age. If you over do the exercise there is a risk that you could injure yourself, including heart failure. Work up in resistance, but try to make the routine hard enough that your are still done in ~12-15 min (excluding warm up and cool down) Make sure you stretch before and after the ride. This will keep you from injuring your muscles while doing your weight training. Dont overdo your legs with weight training if you do cycling as cardio. J