Cardio exercises on exercise bikes are designed to improve your endurance as well as help you lose weight through aerobic exercise. In addition to improving your endurance, cardio bike exercises can help you improve the strength of your leg, hip and core muscles. Cardio bike exercises range from aerobic workouts to interval exercises.
Aerobic Exercise
Aerobic exercises on exercise bikes are a basic way to burn calories and improve your overall fitness levels. A basic aerobic exercise should include at least 10 minutes of warm-up on the bike to loosen your muscles and help you avoid injury. While you can customize your aerobic exercise to focus on specific aspects of your biking technique and fitness levels, riding at a constant resistance for 30 to 40 minutes will help bring your heart rate up, improving your cardiovascular health.
Interval Training Exercise
Interval training for exercise bikes places short-duration, high intensity exercise next to slow recovery exercise to help you burn calories efficiently and effectively. Start your exercise by riding at a high intensity level for 10 seconds. Recover for 60 seconds, continuing to pedal at a slow pace for this entire time. From here, ride at a high level for 15 seconds, recovering for an additional 60. Repeat this pattern, increasing your high intensity pace to 20 seconds. Cool down for another 60 seconds and repeat, maintaining 20 seconds of high intensity exercise until fatigued.
Four Minute Fat Burning Exercise
This exercise is designed to help you burn calories as well as boost your metabolism for 31 hours post workout. Start by warming up on your exercise bike for five minutes. From here, sprint on your bike for 20 seconds before performing 10 seconds of recovery. During these 10 seconds of recovery, pedal backward to improve balance. From here, increase the resistance on your bike by one and sprint for an additional 20 seconds. Continue to increase the resistance until you have performed eight sets for a total of four minutes.
Endurance Exercise
This endurance exercise will improve your cardiovascular health as well as your ability to bike for long distances. Start by setting your bike to a low resistance. Bike consistently for 10 minutes to warm up. From here, place the bike at a sharp incline, riding at a medium pace for 15 minutes. Level out the angle and resistance of the bike and ride with minimal resistance for an additional 10 minutes. From here, ride uphill for 20 minutes, keeping a consistent speed the entire time. Cool down for the final five minutes of your endurance exercise.
