Strength and cardio workouts have a plethora of benefits, but it can be hard to fit in both methods into a busy routine. This leads to many people selecting one method and sacrificing the other; however, there is a better way to work out: combining both methods to create a supercharged workout that builds fat and strengthens muscles. Commonly referred to as “bootcamp” or “cross-training,” combined strength and cardio workouts deliver all the same benefits in a fraction of the time as regular separate workouts. Read on to learn more the benefits of airbikes (sometimes called fanbike), strength training with weight bearing exercises, combining both methods and a sample workout anyone can complete.
Before talking about the benefits of an airbike, it’s important to establish what it is. Airbikes have a large fan that increases and lowers the resistance based on the speed of the rider on the pedals and handles. The more one moves, the more resistance they create for themselves. The benefits of an airbike include:
No Electronics – With the exception of a calorie/heart rate display that’s powered by batteries, airbike do not rely upon a motor or electronics to work. The user simply moves to power the bike and sets their resistance based on how hard they are working out. This means users don’t need to worry about plugging into an electrical outlet to workout, nor do they need to deal with keeping the bike in a certain part of the house where they can comfortably use an outlet.
Burn More Calories – Researchers have proven that airbikes burn more calories than a stationary bike. This is due to the airbike working by using one’s own body strength to set the resistance and speed. While there’s no way to say someone will burn a set number of calories based on how long they’re on the bike, a journalist who used one burnt as many calories in ten minutes as they would have on a 35-minute run. Users get what they put into a workout on an airbike.
Low Impact – Whether one is injured or suffers from joint or mobility issues, an airbike provides a great workout being a minimal amount of pressure is placed on the joints. Traditional cardio workouts like running and jogging can put a lot of stress, leading to injury and burnout. By switching to an airbike, these issues can be avoided. Avid runners should also consider adding an airbike to their workout plan as well to keep their bodies in prime shape.
Great for Beginners – Due to requiring no complicated equipment or techniques, airbikes are an excellent tool for those starting out on their exercise journey. All one needs to do is set up the airbike and start working out. How easy is that?
Build Stronger Bones – Numerous studies have proven that weight bearing exercises help to slow bone loss and may even help build bone density. This is especially great news for those over 40, who experience bone loss at a rate of roughly 1% per year. Stronger bones reduce the chance of forming osteoporosis as well as helping to combat symptoms for those who already have it.
No Equipment – Weight bearing exercises rely on the body to workout, which means one doesn’t need any equipment to work out. Users simply need to bring nothing but themselves. This makes it perfect for those looking to start a workout routine but aren’t ready to make a large financial investment into their new plan.
Completed Anywhere – Because users don’t need to worry about lugging along equipment when they’re out of town to complete their workout routine. This also makes it easy for those looking to complete a workout but live in a small living space.
Hard to Over Exert – While it’s not impossible to over exert oneself when using weight bearing exercises, it is easier to listen to the body’s natural cues that it’s time to end a workout. One cannot add more weight than their natural body weight when using their own weight to workout.
Combining airbike exercises with weight bearing exercises into one bootcamp workout is an excellent method to get a fit, toned body in almost no time at all. By utilizing both methods, one receives all of the benefits of both exercises without needing to separate their workouts onto different days.
This 40-minute workout is sure to get anyone sweating. Make sure to focus on proper form throughout the workout; it’s better to practice proper form and take a little more time than rushing through the work out. Due to the intensity of the workout, Fitscope recommends completing it no more than three times a week.
5-minute warm up ride
10 second sprint, 50 second rest
20 second sprint, 40 second rest
30 second sprint, 30 second rest
40 second sprint, 20 second rest
50 second sprint, 10 second rest
40 second sprint, 20 second rest
30 second sprint, 30 second rest
20 second sprint, 40 second rest
10 second sprint, 50 second rest
10 x burpees
20 x push ups
30 x squats
40 x lunges
50 crunches
40 x lunges
30 x squats
20 x push ups
10 x burpees
Repeat the entire airbike pyramid sprint circuit one time
5-minute cool down ride
Note: Sprints are completed on the airbike.
Combining your air cycling workouts with your weight bearing strength workout program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Cardio and strength training go hand-in-hand for the perfect regime, but it can be difficult to find time to fit both methods of exercise into a workout routine. Luckily, people can avoid needing to make the nearly impossible choice of choosing between strength and cardio workouts by combining both methods into a bootcamp workout. Bootcamp workouts (also called cross-training) make users utilize both strength and cardio workouts into one workout session that is sure to get anyone in the best shape of their lives. Rowing is one of the best cardio workouts for anyone looking to follow the bootcamp methodology, for a variety of reasons while dumbbells, the strength training standby, delivers a powerful workout when utilized. Read on to learn about the benefits for both of these methods, the benefits of combining them into one workout and a simple (but powerful) sample workout anyone can complete.
Low Impact - More traditional cardio workouts, including running and jogging, are an excellent way to burn calories, but they’re not excellent for one’s joints. This is because they cause a lot of micro-trauma to the joints and shins. While this works just fine in small amounts, it can cause severe injury when practiced too often. Rowing machines put zero impact on your joints being your body is sliding back and forth on the rowing machines.
Burn Calories - Running is commonly thought of as the most effective way to burn calories, but rowing burns just as much! In fact, an hour of rowing burns just as many calories as running at 6 mph for an hour straight. When one burns calories, when combined with a healthy diet, they can reduce their belly fat (lowering their chances of developing diseases like diabetes) as well as get the body of their dreams.
Build Lean Muscle - Because rowing provides a full-body workout, users are working out nearly every muscle in their body, allowing them to grow their lean muscle mass. While rowing is never going to give you large, hulking muscles, its high rep, low resistance structure allows one to build detailed, fine muscles.
Great for Beginners - Rowing definitely contains its own nuanced techniques, but it’s also easy for beginners to learn how to use the machine. Users don’t require any special instruction to use, nor do they need to worry about a complicated set-up. This means one can start rowing almost as soon as they receive their machine.
Excellent Strength Training Workout - Rowing allows users to not only work out the obvious muscle groups like the legs and arms, but it also allows one to exercise their core and back. The core muscles are engaged by keeping proper form to stabilize as one moves on the rower while the lower back (one of the most common spots for injury) is exercised by forcing users to contact the muscles in the lower back.
Fixes Strength Imbalances - When working out with a barbell, one’s body will compensate for one side being weaker than the other. By using dumbbells, users are forced to make their bodies utilize the strength that’s right for them. This allows users to make sure both sides of their bodies are at the same fitness level.
High-Intensity Training - Dumbbells allow users to intensify their workouts by using high-intensity techniques that simply aren’t doable with other strength training methods, including drop sets.
Large Range of Motion - Imagine someone attempting to do a tricep dip with a barbell. It’s simply not possible. By utilizing dumbbells, users can experience a more thorough range of motion that also allows them to work out different muscle groups.
Stabilization - Who would have thought that dumbbells provide a similar chest and tricep workout when compared to a barbell when performing bench presses while bicep activity was stronger with the faithful dumbbells? This is due to the stabilization required to use dumbbells, which activates more of the muscle fibers.
Muscle Growth - Want stronger muscles? Use dumbbells! Dumbbells facilitate muscle growth, meaning users can increase their muscle size, meaning users will see those biceps bulge as well as burning more calories when not exercising.
Combining rowing with dumbbells is an excellent way to get one’s dream body in a fraction of the time it would normally take when completing workouts separately. When one combines both methods in their workouts by creating a bootcamp workout, they are able to work out for a shorter amount of time while still receiving the same results. That’s why Fitscopes’ model is to work out smarter rather than harder or longer than necessary. Combining workouts also allows one to work out less often (for example, the sample plan below shouldn’t be completed more than three times a week). By putting both methods together, one can receive the workout of their lives while living a longer, healthier life.
Warm-Up - 20 Minutes Rowing
:45 Seconds at Full Strength (this is different for everyone)
2 Minute Recovery Row
Complete Rowing Steps 2&3 3 Times
10 x Rear Delt Fly
10 x Stiff-Legged Dumbbell Deadlift
Complete Rowing Steps 2&3 3 Times
10 x Dumbbell Goblet Squat
10 x Dumbbell Halo
10 x Bicep Curls
Complete steps 2&3 3 Times
Cool-Down - 5 Minutes of Rowing
Please Note: Do not attempt to row and use dumbbells at the same time. Doing so can result in severe injury.
Combining your rowing workouts with your dumbbell program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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A proper workout regimen consists of both cardio and strength workouts; however, time constraints tend to lead to people choosing one primary method and slacking on the other. While all exercise is great for the body, those who regularly practice both strength and cardio workouts have better results and healthier bodies. By combining strength and cardio workouts (commonly called bootcamp or cross-training) into one workout session, one can experience the benefits of both methods without needing to choose which workout they’re going to complete. One of the best cardio workouts one can complete is cycling being it blasts away fat and provides a great strength workout while an excellent strength training method is the often-overlooked resistance band. Read on to learn about the benefits of cycling, strength training with a resistance band, combining both methods and a quick sample workout anyone can complete today.
Blast Away Fat – Cycling is continuously considered one of the best ways to blast fat simply because it can burn hundreds of calories an hour, especially when completed at a high intensity. Due to the cardio blast cycling provides, many people find that they are better able to keep their weight in check.
Low Impact – Because cycling puts so little stress on the joints, many people find they can workout harder and longer than they could on other popular cardio workouts (i.e. running). This means more calories burned without most of the side effects commonly associated with weight bearing cardio methods.
Strength Workout – When one cycles, they’re heavily relying on their legs and core muscles to practice proper form while exercising. This means they are receiving a great strength training workout for the lower body, including the calves, quads, glutes, hamstrings and abdominals. Powerful legs and a strong core? What more can someone ask for?
Heart Healthy – All cardio strengthens the heart and lungs by getting the blood circulating and increasing lung capacity, but many people find that they can work out more intensely on a bike to give these systems a supercharged blast that can’t be beat. This means one may lower their chance of heart attack, stroke and high blood pressure.
Great for Mental Health – The world is a stressful place, and cycling can help one deal with their every day lives just a little bit more. Due to the release of endorphins when using a bike, many find that their depression, anxiety and stress levels are reduced.
Tone and Strengthen – Resistance bands are an excellent tool to tone and strengthen the body because they can provide an intense amount of resistance that makes the muscles work harder.
Low Impact – Resistance bands are an excellent workout tool for people with joint issues or those who are recovering from injury because they don’t place pressure on the joints like weights can. This means one can still receive a great strength training workout without worrying about joint or muscle pain.
Easily Adjustable – If a resistance band exercise isn’t providing enough resistance for one to receive a proper workout, the user simply needs to adjust the bands position to find the right position for their needs. This means no more stopping to adjust a weight as well as having the perfect amount of weight for one’s body every single time it’s used.
Great for Beginners – Resistance bands are one of the cheapest tools one can purchase when looking for new exercise equipment. Many find that they can receive a pack of five bands, all at varying strengths, for under $20 dollars to fulfill all their cardio needs. They also allow for people of all ages and fitness levels to receive a powerful workout.
Flexibility Training – Many people, especially those just starting out with a workout plan, find that they struggled with completing a full range of motion when utilizing weights. With a resistance band, one simply needs to find the proper resistance that still allows them to complete the full range of movement they need to complete the exercise. This can lead to better flexibility as well as working the muscles deeper than the person would with weights.
Combining cycling with resistance band training allows one to receive a powerful workout than can lead to them getting their dream body in a fraction of the time that more traditional workout methods would allow. This method goes under a variety of names, including bootcamp and cross-training, but provides enviable results. When utilizing a bootcamp method, the body workouts harder for a shorter amount of time, meaning one receives all the benefits of both workout methods in a fraction of the time it would take to complete both workouts separately.
The following workout can help you achieve the body of your dreams in just a few short minutes. Please note that the Rotations Per Minute (RPM) may seem low, but you will need to adjust your bike’s resistance to make sure you are pushing yourself hard with the exception of the warmup and cooldown.
Warmup – 5 minutes at 80-90 RPM
Pushups 20x
Band Squats 10x
30 seconds at 80 RPM, 30 seconds at 100 RPM – Repeat 4 Times
10x Arm Rows with band (per side)
15x Band Deadlift
3 Minutes at 70 RPM
10 Band Over and Backs
10 Arm Chest Presses (each side)
30 seconds at 80 RPM, 30 seconds at 100 RPM – Repeat 4 Times
10 Vertical Band Pull Aparts
10 Horizontal Pull Aparts
Cooldown – 5 Minutes at 60-70 RPM
Note: Do not attempt to work out with a resistance band while riding an exercise bike. This can lead to severe injury.
Combining your cycling workouts with your resistance band program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Whether one calls them boot camp workouts or circuit training, combined workouts are an excellent way to blast fat and get stronger than ever due to the all-in-one workout they provide. No longer do people need to choose between strength or cardio, and due to the even, full-body workout that comes with boot camp plans, people are able to workout their bodies more and see faster results. Read on to learn about the benefits of strength training, cardio, and how to combine both methods.
Whether one decides to use kettlebells, resistance bands, dumbbells or even their own body weight to strengthen their muscles, strength training provides a plethora of benefits, including:
Better Bone Health – It’s easy to think that strength training is relegated strictly to muscles, but numerous studies have shown that people who complete regular strength training workouts also have stronger bones. This can help prevent or alleviate the symptoms of diseases like arthritis and osteoporosis.
Burn More Resting Calories – While one will obviously burn more calories while working out, stronger muscles also allow people to burn more calories while they’re sedentary as well. This is due to the muscles needing more calories to recover from post workouts as well as more muscles for maintenance, meaning a raised metabolism.
Increased Brain Power – Feeling sluggish? Studies show that strength training can have a dramatic impact on one’s brain health, especially with memory and response times; however, that’s not all. It also benefits user’s mental state, with the endorphins released from strength training producing a happiness high that’s similar to the one received from opioids.
Improves Organ Health – Practitioners will improve their heart and lung health due to the increased oxygen intake and blood circulation, but those aren’t the only organs improved with a proper strength training workout. The skin is the largest organ on the human body, but if one has been carrying excess weight for a long period of time, it can become stretched out. Strength training can help the skin rebound, giving a tighter, firmer appearance.
Treadmills are a mainstay in a lot of people’s homes, and it’s easy to see why. They don’t take up a lot of space, they provide an excellent full-body workout and they’re one of the most affordable machines one can buy. Just some of the health benefits include:
Low-Impact – Joint health should be a priority for anyone looking to start a workout program, and a treadmill is an excellent way to ensure one’s joints are getting a low amount of impact—especially if one decides to power walk on the machine. Running will put more pressure on the joints, but it’s significantly less on a treadmill than it would be on harder surfaces like roads.
Strength Workout – Obviously a treadmill alone isn’t enough to give someone a hardcore strength workout, but it does activate the leg muscles and builds muscle mass in the lower body. If one is really looking to up the ante (and workout the buttocks), a steep incline will place more focus on the muscles in the back of the legs.
Reduce Blood Pressure – High blood pressure is a leading cause of death in the United States, and it’s always great to look for ways to bring it down. Treadmill workouts reduce blood pressure, which can help someone avoid a plethora of health issues, including heart attacks strokes, and organ damage.
Burn Calories – Treadmill running blasts away excess fat better than almost any other cardio machine, and it’s also perfect for beginners looking to ease into a cardio program. One of the primary reasons for treadmills popularity is their ability to burn a lot of calories quickly. How quickly? A 200-pound person running at 6mph can expect to burn over 800 calories an hour!
Unfortunately, many people choose to focus on one training aspect, leading to an uneven workout program that does not allow the body to be in its maximum state of health. Combining one’s treadmill workouts with strength training allows one to maximize their workout time being they’re getting the benefits from both methods of exercise. Some of the other benefits include:
Excellent HIIT Program – HIIT relies on devotees to use both exercise methods to get the body of their dreams, and treadmills combined with tools like kettlebells or resistance bands are an excellent way to burn a ton of calories while getting stronger.
More Benefits, Less Time – HITT works by allowing users to get the same number of benefits they’d gain from utilizing separate strength and cardio workouts by combining both methods, meaning one can get the same powerful workout in a fraction of the time it would take to do them separately.
The main thing to remember when combining the treadmill with strength training is to workout smart, meaning completing workouts that workout the largest number of muscles in the least amount of time. This sample plan is perfect for those just starting out on HIIT:
Treadmill – 5 Minute Warm Up Walk
Treadmill – 30 Second Sprint
Kettlebell Swing – 20 Reps
Squats – 20 Reps
Treadmill – 30 Second Sprint
Burpee – 20 Reps
Kettlebell Swing – 20 Reps
Treadmill – 30 Second Sprint
Kettlebell Swing – 20 Reps
Pushups – 20 Reps
Treadmill – 30 Second Sprint
Lunges (Alternate Legs) – 20 Reps
One Arm Kettlebell Snath (Alternate Arms) – 20 Reps
Treadmill – 5 Minute Cooldown Walk
Combining your treadmill workouts with your strength training program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for treadmills and strength training with dumbbells, kettlebells, etc., as well as old favorites like rowing machines, air bikes and ellipticals, to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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CrossFit workouts utilize high-intensity functional movements to improve users’ cardio and physical strength. Although CrossFit is commonly associated with strength training workouts, it also offers the ability to include any cardio workout into a user’s fitness routine. However, the two best options for getting an intense CrossFit cardio workout are rowing and airbikes. Both allow users to torch away calories while also incorporating elements of strength training due to the natural movements one makes when using either machine. Read on to learn more about the benefits of rowing and airbikes, how to incorporate them into a CrossFit workout, and an intense workout for each machine that’s sure to get anyone’s heart pumping.
Low-Impact – It’s important to remember that low impact doesn’t mean low intensity; users can torch calories without putting large amounts of stress on their joints. Rowing provides an excellent low impact workout due to placing next to no stress on the knee and ankle joints, something that very few other machines accomplish that burn as many calories as the rowing machine. It also benefits joint health due to the large range of motion users must complete when using the machine. It also allows CrossFit users to perfectly balance their Crossfit workouts, counteracting the lifting, pressing and pushing movements that come with exercises like burpees and deadlifts.
Maximized Calorie Burning – Because rowing is performed in a sitting position, many CrossFit users wonder about its ability to burn calories. In fact, many people can burn upwards of 1,000 calories when using a rower! This is due to the numerous muscles that must be utilized when rowing. Unlike more traditional cardio machines like treadmills and ellipticals, rowing gives an even full body workout that combines the best elements of cardio and strength training into one machine.
Improves Endurance – Besides being an excellent cardio and strength training workout, rowing also improves CrossFit users’ endurance—an integral part of the workout process. While some workout machines can become “outgrown” by users as they become more fit, rowing machines allow users to increase their endurance as slowly or quickly as they want on the same machine, meaning a leaner, stronger body that can workout longer and harder than one can imagine.
Adding the rowing machine to one’s CrossFit workouts probably sounds great, but how often should one use the machine? It’s truly up to the user; however, Fitscope recommends beginners use the rowing machine 1-2 times a week to allow the body to recover and get the most out of the machine. This is an excellent starting point that allows exercisers to vary their workout routines while still getting maximum benefits from a rowing machine.
There are an assortment of CrossFit workouts one can complete on their rower, but this one that combines rowing with kettlebell swings is sure to torch calories. Just remember to use a challenging weight for the kettlebell to receive maximum benefits. Don’t want to use the kettlebell? This workout is entirely customizable, so feel free to switch it out in favor of burpees, press-ups or another strength training exercise of one’s choice.
200 m Row
15 Kettlebell Swings
400 m Row
15 Kettlebell Swings
800 m Row
15 Kettlebell Swings
1000 m Row
Rest 3 minutes
Perform entire set three times
Excellent Default Equipment – Unfortunately, injuries do happen; however, rolled ankles or flexor strain doesn’t mean one needs to completely stop working out. Airbikes (also called assault bikes and fan bikes) are an excellent way to exercise safely while injured due to next to no stress being placed on the joints, facilitating rehabilitation quicker than not exercising at all while also burning calories. That doesn’t mean airbikes are only applicable for the injured either. They are also an excellent way to work out on rest days due to the increased blood flow in the body which makes recovery times much shorter than those who remain stagnant.
Bust Plateaus – While airbikes provide a great full body workout, they really excel as a cardio workout. This makes it perfect for those who have recently plateaued in their workouts and are seeking to increase their cardio to get their body back on track without losing one’s muscle mass or strength.
Powerful Lower Body Workout – CrossFit primarily focuses on getting the most out of a workout in the least amount of time which is why so many of their machines provide combined strength and cardio workouts, and an airbike is no exception. Pedaling will strengthen the ankles, calves hamstrings and quads to create shapely, strong legs while stabilizing oneself on the bike actually engages the core muscles, leading to stronger abs.
Users should aim to work out on an airbike between 1-2 times a week when first starting out. This will allow adequate recovery time in between workouts. As users progress with their exercise plan, they may find they want to use their airbike more often.
This workout is perfect for beginners. Remember that CrossFit focuses on completing each section as quickly as possible while still maintaining form. Therefore, instead of focusing on time spent on the bike, this workout focuses on calories burned:
15 calorie Airbike
10 Kettlebell Swings
10 Burpees
15 calorie Airbike
10 Kettlebell Swings
15 Box Jumps
15 calorie Airbike
10 Kettlebell Swings
10 Air Squats
Repeat 3 Times
Rowing machines and airbikes both provide excellent CrossFit workouts for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for rowing machines, airbikes and strength training with dumbbells, kettlebells, etc., as well as old favorites like treadmills and ellipticals, to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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With age comes differences in body composition, and many people will find that their joints feel much different than in years pass. Stiffness and achiness control joint movement, and bones become weaker than they once were. Unfortunately, stiffer joints and weakening bones are inevitable, but with a proper exercise plan, these symptoms of older age can become less debilitating and major conditions like arthritis and osteopenia (the precursor to osteoporosis) can be prevented, improved or stalled.
However, not all exercises are right for everyone—especially when talking about the proper fitness regimen for older adults. Many people find they simply can’t complete the same high-impact exercise programs they did in their youth. Luckily, low-impact fitness allows people to receive all the benefits of exercise without putting large amounts of stress on their joints. This means improved health, longer life span and a happier life without risking injury or further damaging the body. Read on to learn the top four low-impact exercise machines to help baby boomers stay in shape.
Recumbent Bikes
Unlike a regular stationary bike, a recumbent bike allows the user to cycle from a reclined position, meaning less stress is put on the joints when compared to a traditional stationary bike. However, low impact doesn’t mean low results. When properly utilized, a recumbent bike can deliver a powerful workout, and because the user is seated throughout the entire workout, they can workout longer and with more intensity. Other benefits include:
Cardio Health – Cardiovascular exercises facilitates a plethora of health benefits, including: reduced chance of heart attack, weight loss and lower blood pressure. Recumbent bike users find they can workout longer than on other machines, meaning they can receive the same cardio benefits they would get from a higher impact method.
Reducing Depression – People who work out are less likely to suffer from depression, especially if they practice low impact exercise for an extended amount of time. Unfortunately, it’s not possible for everyone to workout for long periods of time; however, many find they can workout much longer on a recumbent bike versus other methods of exercise. This means that depression symptoms can be severely reduced in severity or even go away completely.
Prevent Arthritis – Jogging and running are considered two of the prime methods to get in cardio—even though they’re both hard on joints. Recumbent bikes have been shown to improve arthritis symptoms, including pain, as well as helping to prevent it in the first place if started early.
Ellipticals
Elliptical machines are one of the most popular machines at gyms across the nation for a reason: they burn large amounts of fat while putting a low amount of stress on joints. Ellipticals also provide a full body workout as well as improving mobility.
Burn Belly Fat – No one is going to lose all of their belly fat by spending hours on an elliptical, but they can burn a lot! Ellipticals are considered one of the top ways to lose stubborn belly fat, especially when combined with HIIT (high intensity interval training). HIIT workouts work on by the user pushing themselves to a high level of exertion in very brief sprints before spending time recovering (it’s usually in a 1:4 ratio, or a 30 second sprint combined with two minutes at a moderate pace).
Full-Body Workout – Ellipticals aren’t simply working out the legs—they also workout the arms and core to provide a full-body workout that can’t be beat. This means that users can tone their entire body on only one machine, which means less time in the gym and more time doing what they love.
Improved Balance – Ellipticals are also one of the best machines for improving balance simply because they require the user to keep their balance throughout the entire workout. In fact, ellipticals have been used to work on balance with stroke patients, with one study showing a balance improvement of up to 28%.
Rowing Machines
The popularity of rowing machines has exploded the last few years, with many finding that this long ignored machine is the perfect addition to their fitness regime. Some of the benefits of rowing include:
Upper Body Workout – Rowing machines technically provide a full-body workout being they require all major muscle groups to engage; however, the upper body workout is one of the best one can receive on a cardio machine being it’s providing an excellent strength training workout as well. Strength training has been shown to promote better sleep and nocturnal blood pressure as well as building stronger muscles.
Great Alternative – Rowing machines are an excellent alternative to machines like ellipticals (due to the increased focus on ab work and treadmills (those who need less pressure on their knees). Due to the strength training the machine provides as well, it can be great for those planning to eventually add lifting weights to their regime.
All Fitness Levels – Anyone can use a rowing machine. It’s incredibly easy to adjust and the body naturally falls into the correct body position. The main thing to remember when using is keeping the back straight, but otherwise, the machine is perfect for beginners.
Power Walking on a Treadmill
Power walking simply means the user is moving their arms while walking at a brisk pace. This can mean a little more stress on the joints, but it’s still low enough to qualify as a low-impact exercise. Benefits include:
Lowered Blood Sugar – Baby boomers have been found to lower their blood pressure by walking for as little as 15 minutes at a pace that hovers just under 3 mph. This is great news for everyone, but especially diabetics, prediabetics and those who need to watch their sugar intake.
Reduced Back Pain – Lower back pain means debilitation for many people—no matter their age. One study found that when test groups were divided into two groups, one practicing strength training and the other walking, to alleviate back pain, the walkers actually came out on top.
Conclusion
Treadmills, ellipticals, recumbent bikes, and rowing machines all provide excellent low-impact workouts for those looking to lose weight and get fit without damaging their joints. Want to vary your workouts and start working out as soon as possible? Fitscope offers a variety of exercise videos for the aforementioned machines as well as yoga and strength training workouts to allow people to vary their workouts. Click here to learn more and receive a free one-week trial.
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Recumbent bikes have received some unneeded flack over the years, but they’re actually a great tool for those looking to receive a great workout. Unlike stationary bikes, recumbent bikes allow the user to workout from a reclined position, meaning they receive full back support while pedaling in front of their bodies. This means a much more comfortable workout for those looking to cycle for longer than they may be able to on a traditional exercise bike due to the reduced tension on the upper body and more time spent working out until muscle fatigue.
People who are interested in a recumbent bike can find it to be an amazing workout; however, many are probably wondering what the benefits are, how to get started and what their first workout can be. Luckily, Fitscope is here to help. Read on to learn all the answers to these questions and get started today.
Benefits
Low Impact – Because the user reclines throughout the entire workout, there is even less pressure on the joints than a stationary bike, which makes it perfect for those with pre-existing conditions or the recently injured. In fact, many doctors traditionally recommend the recumbent bike strictly because it puts no weight on the body. However, this doesn’t mean exercisers aren’t receiving a great workout that torches fat!
Cardio – The benefits of cardio are numerous, and recumbent bike users receive all of them, including fat loss. Why does cardio burn fat? Because it works through the body’s glycogen and fat stores to give users the energy they need to complete the workout. Cardio exercise also works the circulation and oxygen systems, meaning that those who practice it are less likely to suffer from circulatory issues and strengthen their heart as well as an increase in their oxygen intake during their everyday lives (meaning they can also workout longer and harder without losing their breath). Finally, cardio devotees improve both their recovery time and ability, meaning they recover faster and more thoroughly.
Strength Training – Recumbent bikes provide an excellent strength-training workout for the lower body and even the core. Because it helps exercisers build muscle, they’ll become stronger and stay fit for a longer amount of time. Strength training also helps build bone density via increasing the neutrinos that keep bones strong, meaning it can help prevent bone fractures, osteoarthritis, muscle spasms and osteoporosis. Strength training isn’t limited to physical benefits either. It also improves brain power, memory, response time, quality of sleep and overall mental state. Everyone wants and needs these benefits, but it can be difficult—if not impossible—for some to achieve using traditional weight lifting methods. Luckily cardio machines like the recumbent bike are more than capable of it and facilitate users getting the body of their dreams.
HIIT Workout – HIIT is a method of working out where exercisers complete sprints followed by a recovery period, usually a 1:4 ratio (so for every 30 seconds of sprinting, the user will follow it up with a 2 minute recovery period). HIIT workouts allow users to burn more calories, increase their oxygen uptake and perceive less exertion while still receiving an intense workout that’s been shown to burn up to 6-15% more calories after completing a workout versus regular exercise as well as burning more calories during the workout (read more about the benefits of HIIT workouts here). Luckily, HIIT workouts can be completed on a recumbent bike being they’re intensity based, so users can burn much more calories than they would completing a steady-paced workout.
Safety – Not only are recumbent bikes more comfortable, they are also safer than stationary bikes due to the reclining position. While users can’t stand on the pedals to intensify their workouts like on a stationary bike, they also can’t fall off the bike and get injured being they’re reclining. To intensify the workout, users simply need to increase their resistance or speed.
Getting Started
The first thing people discover when looking at a recumbent bike is how different it looks than a stationary bike. Not only are they sitting down, but the pedals are in front of them versus being under the seat. Users should learn how to position themselves on the bike as well as how to use it by completing the following:
Adjust the Seat – The seat contains a full back support and is slid forwards or backwards to adjust for the legs. Users should have a slight bend to the knee when the legs are fully extended. This also ensures the exerciser uses correct posture throughout the workout.
Use Correct Posture – Due to the seat, it can be tempting for many people to slump over when workout out. It’s important to remember to keep the back straight throughout the entire workout to burn the most calories (and engage the core muscles).
Adjust the Resistance Level – Resistance levels depend on the bike, but many usually go between 1-20, with one being no resistance and 10 being the most. Most beginners will likely want to start out around an 8, while experienced exercisers may choose to go more intense. The important thing for users to remember is that the resistance level must be set at their fitness level to prevent injury.
Workout
Ready to jump on the recumbent bike? Try this 30 minute workout to get started:
5 Minutes – Warm Up at resistance level 8, 90 Rotations Per Minute (RPM)
30 seconds – Sprint at resistance level 15, 80 RPM
2 minutes – Cool down at resistance level 5, 50 RPM
Complete the last two steps 3 more times
5 Minutes – Cool Down
Conclusion
Recumbent bikes provide an excellent workout for those looking to have a strength and cardio routine rolled into one. Want to vary your workouts? Fitscope offers a variety of HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Push your body to the next level and get the body of your dreams with Fitscope! Click here to learn more and receive a free one-week trial.
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High-intensity interval training (HIIT) gets thrown around a lot as a buzzword, but it’s one of the best workout methods one can incorporate into their training program. HIIT requires exercisers to push themselves to their maximum potential for a short amount of time followed by a rest period (usually a 1:4 ratio). Users use the Rating of Perceived Exertion (RPE) system to gauge how hard they are working out, usually with a scale of 1-10, with 1 being sedentary and 10 being maximum exertion. Most HIIT workouts last up to 30 minutes for even experienced exercisers, and fitness beginners commonly start with 5-10 minute workouts.
HIIT workouts offer a plethora of benefits, including better oxygen intake and a high amount of calories burned in a short amount of time. A 2016 study found that “If an individual is seeking to burn slightly more calories, maintain a higher oxygen uptake, and perceive less exertion during exercise, HIIT is the recommended routine.” HIIT has also been shown to increase calories burned after a workout is completed as well, with one study finding participants burnt 6-15% more calories for two hours after completing a HIIT workout. Some of the best machines to obtain these benefits are stationary bikes, treadmills, ellipticals, and rowers. Keep reading to find out the benefits of incorporating HIIT when using these machines.
Stationary Bikes
Indoor cycles provide an excellent workout that truly can’t be beat. It’s low impact (perfect for those with joint issues or recovering from injuries) while also providing a great cardio workout that blasts away fat. Cycling also provides an excellent strength training workout that involves not only the lower body but also the core and upper body as well (say hello to better posture too!). Finally, cycling helps one’s brain stay healthier due to the need to concentrate on the action of peddling in addition to the flood of endorphins that come with every workout option.
HIIT’s interval system can push training to the next level and work smarter rather than harder. One of the main things novice cyclists will notice when they begin using a stationary bike is how quickly their body adjusts to the workout; however, HIIT keeps their bodies guessing about what pace they’ll be at while their stamina builds up, meaning a person can cycle for years without hitting an exercise plateau. They come to users quickly and with more intensity.
Treadmills
One of the best things about treadmill training is that it doesn’t strictly need to be running, and the same can be said for HIIT treadmill workouts as well. Exercisers of all fitness levels can incorporate power walking and running into their HIIT plan to exercise better and smarter than ever before by power walking during their rest periods and running during the high exertion periods. This means less wear and tear on a person’s joints while still torching away the fat that comes with both methods of exercise. Just make sure to pump the arms during the entire workout to make it a full-body workout and burn 5-10% more calories than keeping arms stagnant.
One of the great things about running or power walking is their ability to burn calories quickly; however, HIIT workouts on the treadmill pulverize body fat and users complete a harder workout in a shorter amount of time. Finally, HIIT treadmill workouts, when compared to regular running, allow people to become better runners in a shorter amount of time due to the increased time of sprinting which builds muscle and makes steady pace running easier.
Elliptical
Ellipticals offer a plethora of health benefits, including increased stamina and cardio capacity. They also burn a large number of calories, with a 185-pound person burning roughly 400 calories after only 30 minutes of working out at a steady pace. Finally, because users move in one fluid motion without putting a lot of weight on their joints, it’s an excellent tool for those who need a low-impact exercise. It’s no wonder they’re one of the most popular machines at the gym!
HIIT gives users all of the benefits they expect from an elliptical with the bonus of completing everything in a shorter amount of time. It also helps get rid of abdominal visceral fat (the type of fat that can lead to diabetes), with one study of obese women finding that participants lost more than 10% of their body fat after completing a 12-week program. Furthermore, the study found that people who completed HIIT lost just as much weight in 30 minutes versus those who worked out for 60 minutes at a steady pace.
Rowing Machine
Rowing machines are one of the most overlooked workout machines, but they offer some amazing benefits for their users. Not only are they an excellent tool for cardio, but they also provide strength training while being low-impact. Finally, a rower will see improved posture as well as an increase in overall health, with things like better blood circulation, stronger bones, and increased flexibility (read more about the benefits here).
If one completes a Google search on rowing and HIIT, they’ll routinely find articles proclaiming rowing machines the best HIIT workout tool. One of the prime reasons for this is the machine’s ability to provide a full-body workout which means more fat burned than most cardio machines and an increase in muscle mass. It also is an easy-to-use machine for people of all fitness levels and ages being its low-impact but still provides amazing results.
Conclusion
Treadmills, ellipticals, stationary bikes, and rowing machines all provide excellent HIIT workouts for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your workouts and start performing HIIT as soon as possible? Fitscope offers a variety of exercise videos for the aforementioned machines as well as yoga and strength training workouts to allow people to vary their workouts. Click here to learn more and receive a free one-week trial.
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Combining the movements of a stair trainer and an elliptical, a Max Trainer® by Bowflex® is a perfect way to torch calories and get a dream body on one machine. Combining strength training with cardio, a Max Trainer® allows exercisers to kill two birds with one stone by receiving the health benefits of both workout types. This machine is perfect for anyone looking to get a comprehensive workout without spending thousands on a variety of machine types. Read on to learn more about the Max Trainer®’s benefits, how to get started and a simple beginner’s workout.
Benefits
Cardio
Cardio workouts allow exercisers to increase their oxygen intake which means they’ll breathe better in their everyday life and receive more oxygen every single time they breathe. This also means an increase in blood flow (hello better skin!) as well as healthier, happier organs due to the increase in blood supply. Finally, cardio torches body fat, leading to a leaner, healthier body that anyone will be proud to show off this swimsuit season, and the Max Trainer® works to help users lose weight in the shortest amount of time.
Full-Body Strength Training
Strength training builds up muscles, and the Max Trainer® is an excellent tool to get a strength workout that can’t be beat. It accomplishes this by making the user propel themselves with their own body weight (think of lunges) to give an excellent lower body workout. The core muscles are utilized to keep correct posture when using the machine while the handles allow users to get a solid upper body workout that can’t be beat. Finally, strength training raises the metabolism, meaning people will continue to burn calories even after they complete their workout.
Low Impact
Unlike running, jogging or jumping rope, the Max Trainer® facilitates low impact exercise. This means that the joints have less pressure placed on them. Instead of continuously pounding away like on a treadmill, the Max Trainer® allows the body to move in one fluid movement. This makes it perfect for those who want to exercise but are just starting out, have joint issues or are recovering from injuries.
Low Injury Risk
Due to the Max Trainer’s® design (more on that in a bit), the machine offers a very low injury risk. You’ll receive the high calorie burn and work out the same muscles associated with running or jogging while staying in the same position. The movements the machine puts the user in are completely natural as well, which puts less stress on the joints as well as preventing injury from poor form that can happen with other exercise equipment.
Great Design
Not only does the Max Trainer® look cool, it also features a compact design that takes up far less space than an elliptical. The solid, well-constructed frame facilitates a firm, stable workout that won’t cause one to rock from side-to-side or feel like they’re about to fall. Because it’s made by Bowflex®, it’s also completely customizable—something rarely seen in ellipticals or stair steppers—meaning that the whole family can create a profile tailored to their workout needs as well as allowing users to adjust the resistance to the levels they need to get the right workout for their body. Finally, the Max Trainer® is lightweight and nearly silent, which makes it perfect for those who live in an apartment or who may need to move the machine around the room.
Getting Started
Whether looking to purchase the machine or use the gym’s newest acquisition, it’s important to go in with a basic understanding of how the Max Trainer® works and how to use it the best of one’s ability.
1. Practice Correct Posture – Just like with every workout machine, the Max Trainer® requires correct posture to get the most out of the workout. Users should make sure their backs are straight and that the machine’ settings are set correctly to allow them to focus on perfecting their body’s position on the machine.
2. Choose the Right Resistance Level – All three of the Max Trainer® machines have a variety of resistance levels, and it’s important to use the correct level for one’s fitness level. It can be tempting to think that one should use the most intense setting to get the best workout, but this mindset can lead to injury and overexertion. By sticking to a lower resistance level for a few weeks, new users will become familiar with the machine and can ensure their posture is correct.
3. Don’t Utilize Circuit Training—At First – Pacing oneself is integral to sticking with any workout program, and circuit training can be a difficult plan for beginning exercisers. Instead, one should look to learn how the machine works and use it for a few weeks before incorporating more exercises with it.
4. Look at Stats – The Max Trainer® comes with a chest strap to monitor heart rate, so users know exactly how hard they are working. After working out, it’s a good idea to write down the heart rate and intensity during the workout to track how one’s heart rate lowers over the next coming weeks. The strap also allows one to train in their target zone, meaning that more calories are burned and even the most novice exerciser can train effectively. The console also includes workout time and calories burned that are perfect for tracking a workout’s intensity.
Beginner’s Workout
One thing most people notice when they first use the Max Trainer® is how quickly it tires them out. It’s not uncommon for users to complete only a few minutes on the machine, slowly building up to 14-minute stretches (don’t worry, experienced users commonly work themselves up to almost an hour). Here’s an easy 15-minute workout that can’t be beat!
Warm up – 1 minute
High Intensity Training – 30 Seconds
Low Intensity Training – 90 Seconds
Repeat Steps 2 and 3 eight times
Cool Down – 1 Minute
Conclusion
The Max Trainer® provides an excellent workout for those looking to have a strength and cardio routine rolled into one. Want to vary your workouts? Fitscope offers a variety of HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Click here to learn more and receive a free one-week trial.
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Airbikes, also known as fan bikes, are a popular exercise machine for CrossFit® training. Best described as an elliptical crossed with a spin bike, air bikes work with a fan wheel and independent handlebars that move front to back as you exercise. Users don’t set a resistance level like with spin bikes; instead, air bike users up their resistance by working out harder. Air bikes are a great option for those looking for a bike that doesn’t rely as much on technology like many spin bikes while still getting an excellent full body workout. Read on to learn about the benefits of an air bike, getting started and an easy beginner’s workout.
Benefits
There is a plethora of benefits to using an air bike, but here are some of the top reasons:
Cardio Workout
Fan bikes provide an excellent cardio workout that can’t be beat. Cardio gives users healthier skin by increasing blood circulation and helping the body to expel toxins, but the benefits aren’t just skin deep. Because it relies on oxygen intake, cardio strengthens the lungs and allows one to breathe easier and have better oxygen intake in their everyday lives. It also allows improves blood sugar and decreases organ stress and one’s risk for diabetes. Men who include cardio in their workout routines can decrease their risk of developing erectile dysfunction (or see an improvement if they already have it). Finally, cardio has been shown to facilitate better sleep being it promotes falling asleep easier and promotes REM.
Strength Workout
Air bike users can set a high resistance level when working out which means they receive a great strength training workout. Just like cardio, there are an array of benefits to strength training that allow one to live longer and become stronger. For example, strength workouts increase bone density (meaning reduced risk of fractures and osteoporosis) in addition to muscle mass. It also boosts resting metabolism, meaning that one will continue to burn fat even when not working out. Finally, strength training allows users to boost their stamina, meaning they can do everyday tasks quicker and easier and get more work done than ever before.
Low-Impact
It can be easy to think that low impact means low benefit, but that couldn’t be further from the truth. Low impact exercise is just as beneficial for one’s body as high impact, it’s just gentler on the body—perfect for those who have joint issues, beginner exercisers and those recovering from injury. Air bikes are an excellent tool for those who need a low impact exercise because it puts next to no stress on the hip, knee and ankle joints while still allowing users to get a great strength and cardio workout.
Weight Loss
Fan bikes promote weight loss even more than a spin bike because one is actively moving their arms just like when running (i.e. a full body workout). This means less time exercising with more benefits. While it’s impossible to give an exact number for how many calories a person can burn when using an air bike due to differences in body composition, weight and height, it’s very possible that someone can burn as much as 75 calories a minute when using the bike to get a high intensity workout.
Better Brain Health
Cardio has been shown multiple times to improve memory and brain health, which means it may help starve off debilitating conditions like dementia and Alzheimer’s. However, it’s also great for short term brain health as well by lowering stress levels and combatting anxiety and depression in those who may suffer from these conditions due to the increase in endorphins one receives when working out.
Easy to Use
Spin bikes require some tech knowledge to get started and often require a power source, but air bikes are almost as simple as set up and get on (more on that in the next section). Using one’s body to set the pace and resistance level means they’re the perfect fit for someone who doesn’t want to deal with a lot of dials and settings to get the perfect workout.
Getting Started
Getting started on an air bike is incredibly easy, but there are a few factors a person should take into consideration before jumping on and getting started.
Find the Right Size
Whether looking to ride an air bike at the gym or purchasing one for home use, an exerciser needs to make sure their bike fits correctly. The seat should come up to the hip which allows the knees to remain slightly bent when the pedal is all the way down. Most air bikes feature an adjustable seat, meaning they fit people between 5’ and 6’5”, although there are larger and smaller models for those outside of the range.
Keep Good Form
Just like spin bikes, air bikes require the user to practice good form when using the bike. Knees should stay in line with the feet and one’s back should be kept straight when exercising to get the most out of the workout while also preventing injury.
Beginner’s Workout
Itching to get on and start pedaling? Fitscope understands. Look at our air bike workouts for more personalized instruction and try this quick 20-minute workout to get started on an air bike:
Step 1: Warm Up – 30 RPM – 4 minutes
Step 2: Push/Pull – 80-100 RPM – 1 minute
Step 3: Pace Yourself – 30-40 RPM – 3 minutes
Repeat steps 2 and 3 twice.
Step 4: Cool Down – 30 RPM – 4 minutes
Conclusion
Air bikes are an excellent workout machine for those looking to have a strength and cardio routine rolled into one. For those who want more personalized instruction or to take their workouts to the next level, Fitscope has workouts for cyclists of all fitness levels, including some of the best HIIT cycling plans in the industry. Want to vary your workouts? Fitscope offers a variety of airbike, HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Click here to learn more and receive a free one-week trial.
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Exercise or stationary bikes are one of the most popular machines for those looking to start a home workout routine, but it can be difficult to know where to begin. Luckily, Fitscope is dedicated to helping beginners start their journey to become expert cyclers in no time. Read on to learn about the numerous health benefits indoor cycling can provide, how to get started and an easy workout that’s perfect for anyone.
Benefits
There are way too many benefits of cycling to list here, but the main thing to remember with it is that it provides one of the most beneficial, full-body workouts with a single machine. Some of the benefits one receives include:
· Low-Impact – Because a person is sitting part of the time, there is no undue stress placed on the joints. It’s especially helpful for people who are more than 50 pounds overweight or with severe joint problems being it puts even less stress on hip, knee and ankle joints than walking. It also helps those with arthritis or other joint conditions who may be susceptible to extreme temperatures being it’s completely inside. Cycling is also great for those recovering from injuries being it allows one to gently work on stiff joints or damaged muscles by increasing mobility and providing a full body workout. Finally, because exercisers are on even terrain, less stress is placed on the knees when compared to outdoor bikes.
· Strength - It’s a common misconception to think of cycling as only providing cardio benefits, but it’s actually a great strength workout as well. As long as one is practicing proper form, they can workout not only the obvious muscles (buttocks, calves, thighs, and hips) but also their abs, arms and shoulders due to needing to engage the core and upper body to stabilize themselves on the bike. Strength benefits start almost immediately, but when one begins to feel like the resistance level they started at just isn’t providing an intense workout anymore, they can simply increase the resistance to allow their body to get a more intense strength workout.
· Cardio - Cardio workouts lower high blood pressure, may prevent heart attacks and strokes, increase metabolism and regulate blood sugar and hormone levels, and cycling definitely provides these benefits. Cardio blasts away body fat, especially when one utilizes HIIT workout styles that are based on intense interval sprints that make one’s metabolism shoot through the roof. Cardio also improves post-exercise oxygen consumption meaning one will breathe better (and not get winded after climbing a flight of stairs) even when not working out. Finally, cardio improves a person’s ability to recover after a strength workout due to removing some of the lactic acid buildup and helping to ease the micro muscle tears that come with strength training.
· Better Brain Health - Memory, attention and brain function are drastically improved when cycling due to the action of peddling as well as the hormones and endorphins released when working out. These endorphins don’t just help cognitive function; they also help reduce stress and can combat depression via the release of serotonin. Serotonin has even more benefits as well, including: helping with anxiety and OCD, promote better sleep and even enhance one’s sex life.
Getting Started
After reading this, one is probably itching to get on their stationary bike and start cycling, but they need to learn how to get started to get the best workout possible as well as prevent injury.
· Learn the Bike – If one has never used an exercise bike before, or is looking to use a different model than what they’re used to, they need to familiarize themselves with the bike they’re considering buying or using. Begin by looking at the seat and making sure it is level with the hips. If the bike checks out, get on it and make sure that there is a slight bend of the knee when at the bottom of the pedal. If not, adjust the pedals, seat and handles to match a person’s height. If one is exceptionally short or tall, they may find they need to use a different bike due to height limitations. Finally, making sure that one knows how to adjust the resistance is integral to getting a good workout.
· Find the Right Pace and Resistance Level – Not everyone is going to start at the same level, and that’s perfectly normal! An experienced exerciser who is quite fit will be able to start workout out for a longer amount of time with a elevated resistance level and at a higher speed. The best way to figure out the correct workout is by gaging workouts by the rate of perceived exertion (RPE). RPE is based on someone working out with their fitness levels judging the intensity on a scale of 1-10 (with ten being as hard as they can push themselves). A beginner may find that a 10 on their RPE scale is a resistance level of 5 while an experienced cyclist will find it to be somewhere between 8-10 (depending on how their bike’s resistance levels are numbered, it may even be more).
· Know How to Use the Bike – Make sure to practice good form by sitting on the saddle (seat for non-cyclists), pedaling with a slightly bended knee, and keeping the back in a relatively straight line (no hunching or death-gripping the handles). Cyclists will also want to make sure they’re breathing throughout the workout and doing occasional form checks to make sure their body is in the correct position. Finally, one should make sure their feet are securely within the pedals to avoid injury and safety mishaps.
Beginner Workout Plan
Using the RPE scale, this workout will get anyone into great shape and comfortable with cycling:
· Step 1. 5 Minutes, RPE 3: Warm up for a few minutes with low resistance to get the body moving
· Step 2. 3 Minutes, RPE 5: Increase the resistance until one is able to hold a conversation but still feels like they’re getting a decent work out. This is the user’s baseline pace.
· Step 3. 2 Minutes, RPE 6: Conversations should be more difficult to have, but one shouldn’t feel like they’re exerting all their energy.
· Step 4. Repeat Steps 2 & 3
· Step 5. 5 minutes, RPE 3: Cool down with a leisurely, comfortable pace.
· Step 6. Enjoy all of the benefits of cycling!
Conclusion
Cycling is an excellent workout for those looking to have a strength and cardio routine rolled into one. For those who want more personalized instruction or to take their workouts to the next level, Fitscope offers a variety of workouts for cyclist of all fitness levels, including some of the best HIIT cycling workouts in the industry. Want to vary your workouts? Fitscope offers a variety of HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Click here to learn more and receive a free one-week trial.
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There’s more to the elliptical machine than meets the eye. The elliptical has become one of the most popular cardio machines at home and in the gym, but most aren’t maximizing its features. Elliptical workouts are proven to help build strength, improve endurance, support the aerobic system, and work the full body, all while being low impact on joints and knees. There are many beginner friendly workouts that riders can try to truly get the most out of their elliptical machine, and have fun while doing it. Treadmill, who?
Interval training is a popular method of exercise that can be applied to many different workouts, including the elliptical. Interval training on the elliptical breaks down the workout into pieces, incorporating short bursts of speed, resistance, and recovery time.
This interval workout is a perfect all-around introduction to the possibilities of elliptical fitness. Even better, it is much more fun and interesting than just keeping the same pace throughout.
Time to complete: 20 minutes
Even though incline work is a fun part of elliptical workouts, the No Incline workout gives beginners a smoother ride to start. This exercise is split into two parts that focuses on resistance training in the first half and speed work in the second.
Increasing the incline on the elliptical can be slow going at the beginning. The No Incline workout gives beginner quads a break, allowing riders to focus purely on the aerobic benefits of an elliptical workout. It’s also a fantastic quick workout when time is a consideration.
Time to complete: 15 minutes
Fitness isn’t boring when you get into a rhythm, which is exactly the goal of the Rhythm Elliptical workout. This workout is great for elliptical beginners who are already in good physical shape.
The Rhythmic Workout is made for people who can’t stand still and hate workouts that do too much of one thing. The exercise incorporates speed, resistance, and incline changes to always keep things interesting. It also incorporates some arm work that exercises the upper body.
Time to complete: 17 minutes
Elliptical machines are very effective in building cardio and muscle endurance. Hills and Drills is definitely the workout to start with for those looking to do just that. It’s a great gauge of endurance level as riders will be able to feel their progress as they do the workout over time.
Gone are the days of running as far and long as possible to build endurance. This elliptical workout effectively works on endurance by putting in longer stretches of inclines and speed increases. It’s smartly designed so that people aren’t left gassed during and after.
Time to complete: 25 minutes
One of the unique benefits of elliptical fitness is that it’s super low impact. That means you can save your joints and knees while still getting an amazing workout. Even though the elliptical is inherently low impact, this low impact workout is even more conscious of pressure on joints and knees.
This exercise proves that low impact doesn’t mean boring, and still effectively builds strength, burns calories, and tones. The workout adds and subtracts resistance and inclines/declines progressively, so there’s no abrupt changes to adapt to.
Time to complete: 20 minutes
Take the fast-track to great aerobic shape with the Speed Ride. This fun and fast-paced workout takes elliptical riders through intervals of increased and decreased speed.
The Speed Ride is a fantastic pure energy release. After a breezy two minute warm up it’s off to the races (at a very manageable, beginner pace). The rest of the workout focuses on speed. But don’t worry, there are rest intervals in-between to provide some reprieve.
Time to complete: 20 minutes
Ready to climb that fitness mountain? This fun and creative beginner Summit Climb workout gets the energy flowing while making people feel like they’re on top of the world.
As a beginner on the elliptical, getting started can be overwhelming and can kill motivation. The Summit Climb offers a fun introduction to the features of the elliptical machine while still providing a workout that feels more advanced.
Time to complete: 30 minutes
High-intensity interval training (HIIT) has become a somewhat intimidating term in fitness. HIIT elliptical workout is a fun, come-as-you-are workout that preps riders just starting out for the possibilities of elliptical fitness.
HIIT is designed to get the heart rate going while being low impact and fun. After finishing, participants feel the positive benefits of the HIIT workout structure and gain confidence to tackle the next workout.
Time to complete: 16 minutes
For more variety in your workouts, check out Fitscope's elliptical classes with this 7 day free trial.
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