Stationary Bike

Almost all studies regarding high intensity workouts emphasize on the importance of “the stationary bike” for the human body and muscles, as this machine is the most complete and beneficial exercising machine in any gym, for it greatly strengthens your joints and muscles, covering all of which, all while having a huge impact on endurance, fitness, and flexibility. Today we are going to generally talk about this machine’s exercises.

How to practice

1.  Warm up for 3-5 minutes: The higher the intensity of the exercises, the longer it will take to recover (recovery time is around 10-12 minutes at medium intensity level). And as you progress in exercising and increase the intensity level, bump the recovery time up to 15-18 minutes, i.e. when you reach your maximum fitness and you are able to train for a longer time and capable of recovering faster.

2.  30 seconds high intensity, 1-minute low intensity. Go as fast as you can for 30 seconds then slow down for 1 minute, you will notice that the muscles of your shoulders, arms and legs are cramping. (Repeat 4 times).

3.  40 seconds high intensity, 1-minute low intensity. (Repeat 4 times).

4.  30 seconds high intensity, 1-minute low intensity. (Repeat 4 times).

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