Cycling is a great way to explore some of Singapore’s scenic locations. The fact that cycling doesn’t cause any pollution makes it one of a number of ways to consider the environment while keeping fit. Cycling is also a form of exercise with many health benefits. For those that want the health benefits of cycling but prefer the comfort of being indoors, a stationary exercise bike can be a good alternative. Let’s look at some of the ways that you can include an exercise bike in your workout routine.
Warm Up and Cool Down
A good warm up prior to your workout is important to prepare your body for exercise. This is because it helps to increase blood flow to your muscles. Having a cool down at the end of your exercise session is important because it allows you to gradually reduce your heart rate back down. Both a warm up and a cool down can be achieved through gentle cardio. Due to its low impact on knee joints, cycling on the exercise bike provides a safe and effective means to do this. The low impact of cycling also makes it a good choice of exercise if you are recovering from injury or have joint problems. If this is particularly an issue for you, you might try exercise bikes with even lower impact on the knees such as a recumbent model.
By now we are all familiar with High Intensity Interval training or HIIT and its benefits. By combining short periods of intense exercise with even shorter periods of rest, HIIT provides a fat burning and muscle toning workout that can be done in a short period of time. Due to the ability to change resistance settings on an exercise bike, they lend themselves quite well to this type of workout. You could either do a cycle before a 30 to 45 minute HIIT workout or add a quick 7 min HIIT finisher to the end of your existing strength routine.
Join a Class
If you find it difficult to motivate yourself to workout, you might find that joining a class makes it easier for you to exercise. Working out in a group can encourage you to work out harder than you would by yourself, and give you some accountability. There is even research to suggest that fitness classes can help to reduce stress. Exercise bike classes can be found in many gyms and are a fun and sociable way to workout. Who knows you might even make some new friends.
Maybe you don’t know how to ride a bike, maybe you don’t feel safe on one, or maybe you are more of an indoors type of person. Whatever your reason for not wanting to cycle outside you can still get most of the same health benefits using an exercise bike instead. The best thing about it is that with a few small changes you can easily incorporate it into your current training schedule.