Exercise Bike routine?

Drake5 · 25 Jul 2010 at 13:08

Hi guys,

I'm just wondering what sort of routine I should be doing on an exercise bike for fat burning?

How long should I be doing it for and how should I be doing it? I saw something that said go all out for 12 seconds, and then go slowly again for 8 seconds, and keep rinsing and repeating that in stages of 2 mins, but I'm not so sure.

Mad old tory · 25 Jul 2010 at 13:21

HIIT will boost your metabolism even after you stop exercising so is beneficial in terms of fat loss. Depends on your overall fitness though

Drake5 · 25 Jul 2010 at 13:26

Mad old tory said:
HIIT will boost your metabolism even after you stop exercising so is beneficial in terms of fat loss. Depends on your overall fitness though

Thanks for the reply.

My overall fitness isn't very good. I only started going the gym about 3 weeks ago mainly doing weight training and cardio.

So I'd say my fitness is a bit on the low side at the moment, but gradually increasing.

What would you recommend?

Cheers

Drake5 · 25 Jul 2010 at 18:03

The bike I have has 9 settings... Since it's the first time I've used it I put it on setting 2 and just did a 10 min routine and going into burst speed now and then.

It got me into a sweat but I don't know if I'm doing it the right way.

Morba · 25 Jul 2010 at 18:17

Hiit as said. Though not 12 secs fast 8 secs slow for 2 mins. That would kill you if you aren't at a decent level of fitness

Drake5 · 25 Jul 2010 at 18:25

Morba said:
Hiit as said. Though not 12 secs fast 8 secs slow for 2 mins. That would kill you if you aren't at a decent level of fitness

Any suggestions on how I should be doing it then?

touch · 25 Jul 2010 at 18:28

TDenic said:
Any suggestions on how I should be doing it then?

Try downloading a spinning podcast.

Morba · 25 Jul 2010 at 18:47

TDenic said:
Any suggestions on how I should be doing it then?

Google hiit fella, lots of routines and guidance for you, more than is worth tryin to post here for you

sigma · 25 Jul 2010 at 19:18

Could try this :

30 seconds fast 30 seconds "slow"

dial the intesnity up all the way for the fast bit, then 1 notch below top for the slow bit.

Make changes where nessecary depending on your ability. Never thought of doing this myself I just do about 30-40 mins contstant but will try this now, it sounds rather painful.

Drake5 · 25 Jul 2010 at 19:24

sigma said:
Could try this :

Make changes where nessecary depending on your ability. Never thought of doing this myself I just do about 30-40 mins contstant but will try this now, it sounds rather painful.

Thanks, will give this a go.

Morba · 25 Jul 2010 at 21:53

30 secs all out will kill you.
As a starter you want to be looking at 1 min slow, 10-15s fast.

Lakeland · 25 Jul 2010 at 23:13

Morba said:
30 secs all out will kill you.
As a starter you want to be looking at 1 min slow, 10-15s fast.

Is it normal to do about 8 cycles of fast/slow?

Morba · 26 Jul 2010 at 01:47

Lakeland said:
Is it normal to do about 8 cycles of fast/slow?

thats a good place to start.

daztrouk · 26 Jul 2010 at 11:25

you need to prepare yourself for 30 second bursts. As you're starting out, i'd try 90 seconds normal speed, then 10 seconds all out, then 90 seconds normal speed, then 20 seconds all out, then 90 seconds normal speed, 30 seconds all out, 90 seconds normal, 10 seconds all out, and repeat until you've done about 15 minutes.

After a week or two, try and get the 90 second normal speed down to a minute.

Morba · 26 Jul 2010 at 13:03

If you are starting out and fitness level is poor, that would kill someone

Drake5 · 27 Jul 2010 at 12:25

Morba said:
30 secs all out will kill you.
As a starter you want to be looking at 1 min slow, 10-15s fast.

How should I increase the intensity of this workout?

Should I notch the resistance up, and put it up one more when doing the 10-15s fast?

Cheers

Morba · 27 Jul 2010 at 12:55

There are a lot of good hiit specific pages out there, go have a look. There will be lots of ways to do hiit, see which one suits you best