How to Build Endurance on an Exercise Bike

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Screen Shot 2013-07-10 at 10.13.59 AMIf you are interested in building your cardio endurance, an exercise bike is one option that is worth exploring. While exercise bikes do not provide the best all-around workout option, they can serve as an excellent starting point for anyone who is trying to get into better shape.  Here are some great tips on how to build endurance on an exercise bike.

Getting Started with Your Exercise Bike

The first step in building endurance with an exercise bike is to give yourself the proper start. If you have been relatively sedentary, pushing yourself too far and too fast can result in injury. Therefore, it is better to start at a slower pace and to only workout a few times per week until your body is ready for a more intense workout. For most people, riding on the bike for 30 minutes at a time, three times per week is a good starting off point. Once you feel your body has become accustomed to this routine, you can slowly increase both your speed and the amount of time you spend working out on your exercise bike.

Using Interval Training

Interval training is a great way to increase endurance, regardless of the type of cardio exercise machine you are using. Interval training involves working out at a slower pace for a period of time before briefly increasing the intensity before returning to a slower pace. For example, spend the first 5 minutes pedaling at a warmup pace before increasing your pace to the fastest speed you can maintain for 2 minutes. Then, return to a pace that is slightly above your warmup pace for another 5 minutes before increasing it once again. Interval training helps you reach and maintain your target heart rate while also  requiring your heart to recover from a more intense workout.

Increasing the Length of Your Workout

Since your goal is to increase your endurance, you will need to continually focus on increasing the length of your workout rather than increasing your frequency. For example, if you are working out for 30 minutes per day, 3 days per week, you should increase your workout to 45 minutes per day rather than increasing the number of days you workout each week. This way, your body becomes accustomed to the longer workouts, thereby increasing your endurance.

Varying the Intensity

Varying the intensity of your workout is another great way to increase your endurance, particularly if you do not have time to increase the length of your workout. To increase the intensity, simply increase the resistance on your exercise bike and try to complete the same distance within the same amount of time. This challenge will force you to pedal harder in order to compensate for the increased resistance, thereby helping to build your endurance as well as your leg muscles.

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