September 28th, 2014 Niagara Fitness
Let’s take a minute and answer the most frequently asked question that we hear from our customers… “What cardio equipment is the most effective?”
The answer: whichever piece of equipment you are going to use!!
In all seriousness though, the basic idea of a good cardio workout is to increase your heart rate, and keep it there for a prolonged period of time. One of our favourite pieces of equipment to do this is the spin bike!
Whether in a spin class, or at home with music blasting, we love getting on the spin bike. Spin bikes should be built to ride hard and fast, so when considering the purchase of a spin bike, don’t go cheap. An awesome bike featured in our stores is the LifeCycle GX from Life Fitness. This is a commercial quality spin bike that is whisper quiet and has the adjustability and durability you would expect from a quality spin bike. It is complete with an interactive monitor that displays the resistance level you are working at and is compatible with heart rate chest straps for heart rate monitoring.
Interval training workouts
Interval training is what the spin bike was made for. Varying up your intervals is the best way to increase and decrease your heart rate, and thus get the most out of your workouts. Whether you have 20 min. or an hour, high intensity work with increased tension, followed by a rest period with lower tension, will have your heart beating away, and your body burning calories! Next time you’re on your spin bike, try these basic spin bike workouts!!
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Workout #1 – 30 min.
Warm-up – 5min.
Sprints – 20 min. – 30 sec. hard (high tension)/30 easy (med.-low tension) (20 sprints)
Cool down – 5 min.
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Workout #2 – 25 min.
Warm-up – 3 min.
Sprints- 20 min. – 1 minute as fast as you can peddle (med-high tension)/ 1 min. easy (med-low tension) (10 Sprints)
Cool down – 2 min
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Spin Bikes are also made for intense climbs. Think of it literally as going up a mountain, crank that tension high and pump your legs. You can climb for however long you like – 1 min., 2 min., maybe even the length of a full song!! Try incorporating those types of intervals into your programs as well. So take these tips, crank the music, and go have a great workout!
Remember to always stretch before and after workouts to keep your muscles fresh and ready to go. If you have any questions, be sure to contact us…
Enjoy the workouts and let us know how it goes!!!
The Fitness Solutions Team