Training your endurance is a key part of growing and defining your cardio. Whether you are a workout enthusiast or starting your first training plan, the workouts below will help you meet your fitness goals.
stationary bike run v. 3
Begin by adjusting the seat height on the stationary bike to align with your hip level when standing next to it. This will ensure you have the correct posture and avoid any unnecessary strain on your knees.
Step onto the bike and place your feet in the pedals. Make sure your knees have a slight bend when the pedals are at their lowest point. Adjust the seat forward or backward if necessary.
Next, adjust the handlebars to a comfortable height. They should be at a level where you can reach them without hunching over or stretching.
Once you're comfortable, start pedaling at a slow pace to warm up your muscles. This should last for about 5-10 minutes.
After warming up, increase the resistance on the bike to a level that feels challenging but manageable. This should feel like you're pedaling against some force, similar to biking up a hill.
Maintain this pace for about 20-30 minutes. This is where you're building your endurance. Remember to keep your back straight, your grip relaxed, and your breathing steady.
After 20-30 minutes, reduce the resistance and pedal at a slower pace for a cool-down period of about 5-10 minutes.
Finally, when you're finished, carefully step off the bike and stretch your legs, back, and arms to prevent muscle stiffness.
Remember, the key to this exercise is maintaining a challenging but manageable pace for an extended period. This will help build your endurance over time. Always listen to your body and adjust the resistance and duration as needed.
No tags for this post.