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Top 5 Exercise Bike

While any help horse are some exercises that are more effective than others. Some rides are ready to get your for training. Others are to help you recover. But there are some key exercises that require a great effort and reward with great improvements. Spring is around the corner and here are the top 5 exercises that will improve your speed, endurance and help burn the fat metabolism nailing winter.

While a coach can schedule tasks appropriate loading and discharge cycles, a simple approach is to choose one of the workouts and it does twice a week for 3 weeks. The fourth week should be an easy week for recovery. On alternate days aerobic walk steadily from 1-3 hours depending on your level of fitness.

Warning: As with any exercise program, consult your doctor to make sure it is safe for you to do strenuous exercise.

Intervals Velmax

It is power based on intervals that I created on the basis of research on increasing VO2 max and thresold power. To perform well you need a power meters and have proved their functional threshold power. These are some of the toughest I've done intervals so if you is less than a year of training under the belt or back from a layoff, do not do these because it probably throw up if done correctly.

The gain performance of these are very fast so the prescription strength is the first time you do these intervals. Usually, each workout will increase both the number of intervals of power or makes you less after the first workout.

15-20 minute warm-up

Intervals Velmax

30 seconds at 135% power FT Repeat / 30 seconds easy until it can not sustain the wattage.

As power flucuates usually set a target and when you can not sustain 10 to 20 watts below that level the training is over.

For example, if the threshold is 300 watts, then your goal Velmax for his first training session is of 405 watts. It's okay to go up, but do not drop below 400. When you can not keep over 395 watts, the training has been completed and cool. The first time you do this it is common to get only 15 to 20 repeats. Keep the same voltage target until you can get more than 30 repetitions. When you until can your power for the next workout at 10-15 watts.

The athletes I work with have gone from an average of 400 watts for 18 intervals of 450 watts for 31 in just three weeks intervals. This results in a greater increase sustainable power, heartrate more sustainable and better able to recover the hard efforts.

The reason it works so well is that the period of 30 seconds of work that really drives the heart rate, but 30 seconds recovery not enough to lower your heart rate much. In each interval of your heart rate and oxygen utilization continues to climb until you reach your VO2 max. Weather recovery is sufficient for the legs to clear a bit allowing her to do more work than it could if it was continuous. This allows you to accumulate a large amount of time to its maximum capacity of oxygen causing a rapid improvement of the cardiovascular system. Although very effective, once again do not try if they are not accustomed intensive training.

Tabata intervals

Tabata intervals are named for the doctor who performed research on the effectiveness of short intervals of high intensity compared with more time, moderate exercise. Tabata protocol describes the interval. 20 seconds work / 10 seconds of rest repeated 8-10 times. Dr. Tabata's research has shown these intervals to be most effective to obtain improvement in both the aerobic system and anaerobic.

The key is the maximum stress with shorter recovery periods. Incomplete recovery leads to an increase in oxygen debt leading to increased ability to process oxygen. In a six-week study completed these intervals 5 days per week increased VO2 max by 13 percent capacity aerobically at 14 percent and anaerobic capacity by 28 percent. This is with only 20 minutes of exercise a day, including heating and cooling.

20 seconds hard / easy 10 x 10 laps repeats = 5 minutes of hell

Then walk in the park for 5 minutes and do it again.

Effort level meter that â € "based on your current fitness level. If you're new to cycling or just getting back into going about 80% instead of leaving everyone. If you have been training regularly give each interval of 20 seconds, a 100% effort. Do not try to maintain a rhythm to each interval of attack like its the last in the whole.

If you are using a power meter you want to target 150% of your functional threshold power for 20 seconds hard efforts. When you start doing only a series of intervals but as fitness increases you should increase the number of sets you do.

4 X 4 intervals

Hoff and Helgerud Norweigian researchers have found you can get better increases in cardiac output of high-intensity regular exercise long, but less intense training. The basis of the theory Helgerud Hoff and resistance training is the range of 4 × 4. This means four intervals of 4 minutes each in 85-95% of HR max (For athletes superior resistance between 90-95% of HR max), low-intensity intervals of 3-4 minutes. It is training that is intended to be the biggest increases in VO2 High â € "which according to Hoff and Helgerud is the decisive factor for the resistance (which only partly agreed but anyway).

The theory is based on the formation of the heart at maximal stroke volumes to expose to the maximum shear stress - conditions only reached to higher heart rates. Why 4 minutes? Apparently, it takes more than 2 minutes to the heart to reach maximal stroke volume under these conditions so you need to continue working for a longer period of time to get the maximum training effect here. They have found that over periods more than 4 minutes usually mean a drop in intensity, and are less effective.

The researchers had athletes doing several days in a row of only 4 × 4 intervals (up to 18 meetings in 14 days) 2-4 weeks of training with lower volume to facilitate recovery, while still maintaining earnings without much work needed. In attending to half a.5% increase was training.

The experiments have led to large increases in VO2 max, up to 10% increase in the course of the experiment for the athletes and well prepared. If you're training with a power meter or heart rate monitor to make ranges as follows: 15-20 minute warm-up. 4 min at 120% of your power threshold at 100 High speed 110rpm or build your maximum heart rate fitness test.

- Recover for 4 minutes
- Repeat for a total of 4-6 times.
- Cooldown 10-15 minutes

Intervals muscular endurance

This exercise is good for increasing strength development. Place a large amount of energy is the combination of Cadence pedal and gear selection. aerobic conditioning and exercises let you pedal back, and this workout will help you be able to do so a march larger. This training is great because it works the cardiovascular system and really works the legs. Over time the legs will not get so tired of efforts sustained drive.

While the approach is low-rpm intervals from being smooth and relax the upper body. If you have knee problems at rates higher change until your knees do not hurt.

Do this exercise twice a week with at least two days between his legs for exercise as it will take longer to recover this workout that candence greater aerobic riding.

Building 15 minutes warming the upper end of its range aerobic (90% of your pace Average heart of fit test) 90-100 rpm cadence.

Force set of 5 X 10 seconds with steps 3 minutes recovery between efforts (choose a tough team, slow walking pace and stomp on the pedals trying to accelerate as hard as you can for 10 seconds). 5 minutes of walking after the steps followed 10 to 30 minutes at 70 rpm in the upper end of the aerobic zone. (If using a power meter to be 85-90% power Thresold functional). Cooldown Selection easy 10 minutes to clear the legs and gradually reduce heart rate.

Threshold intervals

Its functional threshold (FT) for all practical purposes is cycling heart rate or power output can be maintained for about an hour. The higher the threshold power you can go faster for a prolonged period without having your legs you fly. Very simply, how to raise your anaerobic threshold is go to your threshold heart rate or energy for progressively longer periods. These are difficult, but effective. If you have the aptitude test which have been calculated your heart rate threshold anaerobic power and if you have a coach or a meter on the bike power measurements.

Start with 2 X 10 minutes at heart rate threshold of 5 minutes recovery between intervals.

Each week increase the amount of time of 2 minute intervals until 20 minutes each.

For increase from there looking to add a third interval or intervals of several days in a row threshold. This can be very demanding but when you recover from training to be stronger.

Mixed Up

While you will receive your greatest improvements in fitness workouts high intensity there is still a need for more time and easier to carry. While you can build endurance training very well with previous if the events that do are long (ie more than two hours), you need to get your body used to spending that kind of time on a bicycle. In addition, smaller rides intensity are very useful in promoting physical and mental recovery. Sometimes it is hard to push yourself enough to reap the benefits of interval training of mental exhaustion, so mix your training is a great way to keep fresh mentally and physically move forward.

About the Author

My name is Winston Endall. i'm a bike shop owner and cycling coach. Over the last 12 years I've worked developing my Speed Factory Training System to allow real people like you to maximize their fitness. My system lets people with jobs and families build a high level of cycling performance with the minimum time spent each week. Speed Factory combines bike workouts, crosstraining and flexibility work to make you a stronger overall athlete in as little as 4 hours per week. For more information go to my site http://www.cyclecambridge.com