High-Intensity Interval Training (HIIT) alternates between intense anaerobic exercise and rest periods. You can HIIT with pretty much all kinds of workout. That said, if you’re looking for something low impact then doing HIIT on an exercise bike is the way to go.
Why do I need HIIT?
HIIT is proven to be an effective workout for obese people. It’s the type of workout you need when you want to lose weight significantly without spending too much time. Doing HIIT also improves your cardiovascular system as well as doing continuous endurance training is less time also.
In short, HIIT is the perfect choice for people who can’t slip in lengthy exercise hours in their busy schedules.
How do I do HIIT on a stationary bike?
Simple. You crank up the resistance level, pedal as hard as you can for 20 seconds, crank down the resistance level, and go easy for 40 seconds. Repeat this 5 – 10 times.
Now, during the intensive part, you must go with 85-95% of all you got. This is important. This is when you cannot afford to go easy. Pump as hard and as fast as you can
“85-95% of all I got?”
Yes, 85-95% of your maximum heart rate to be exact.
“But what’s my maximum heart rate anyway?”
Your maximum heart rate is 220 minus your age. So if you’re 30 then your maximum heart rate is 220 – 30 = 190 beats per minute (bpm). If you want to exercise 85-95% of your maximum, that means you should aim 162 – 181 bpm.
Many exercise bikes have built-in heart-rate monitor, so you can easily track your heart rate as you go. If your bike doesn’t have one, just get a standalone heart-rate monitor or get a new bike that has one.
Note that the length for the intense and rest part is negotiable. If you’re just getting started, take 10 seconds of high-intensity workout followed by a minute of rest. Just make sure you go all out during that 10 seconds.
Still not sure about how to do it? Well, perhaps the following video can help clear things up a bit.
What stationary bike should I use?
If you are obese, we highly suggest you go with the Exerpeutic Gold 525XLR with 450 Lbs. maximum weight capacity. It’s an excellent bike for overweight people. Actually, even if you’re not obese, the 525XLR is still a sound choice.