FitSugar

A Reader Shares Her Boredom-Busting Printable Indoor Cardio Workout

Fit Community — Tue, 17 Jan 2012 03:06:22 PST

Reader FitFabCities has a boredom-busting workout for your next stint on the treadmill, elliptical, or bike. She shared it with us in our FitSugar Community.

Since you've all had Winter weather for awhile, you might be getting a little bored with your usual indoor-cardio workout. Well, here’s a new printable workout that you can do on any cardio machine, and it’s sure to beat your boredom. It combines hill work, sprint intervals, and longer intervals, so find an elliptical trainer, treadmill, or bike, and you’re good to go!

Breakdown

The workout is broken into three parts. If you’re new to working out, you can do one or two sections, or if you’re looking for more of a challenge, you can do all three.
The workout totals about 43 minutes of cardio.
Part A is about climbing a big gradual hill.
Part B consists of 30-second sprints.
Part C includes longer intervals of two, three, and four minutes with one hill.
If you’re using a treadmill, feel free to walk the whole workout and use the speed guide to help complete the intervals.

See the workout and find out how to print it out after the break.

Treadmill vs. Stationary Bike

FitSugar — Sat, 14 Jan 2012 18:00:56 PST

When it comes to working out some people love the treadmill and others are all about using a stationary bike. Is one better at burning more calories though? Take this quiz to find out.

*All calculations are based on a 130-pound woman.

Take the Quiz

Pros and Cons of the Stationary Bike

FitSugar — Tue, 27 Oct 2009 03:47:21 PDT

I love riding my bike outside, but if it's raining or too dark out, the stationary bike is a great option for me. Since it may not be the most popular cardio machine at the gym, there's usually one available. Here are some pros and cons to think about when hopping on one.

Pros

Cons

Since you keep your stationary bike inside, you can always get in a workout no matter the weather or time of day.
You can't beat the safety factor. When biking indoors, you don't have to worry about cars, uneven terrain that could make you fall, or sharp objects that could pop your tire. And if you get tired, you can just hop off and end your workout, unlike when you're riding outside and still have to ride back home.

Riding a stationary bike burns fewer calories than running on a treadmill, since most of your weight is supported by the seat. You'll burn 148 calories on a stationary bike after 30 minutes, and will burn 236 calories on the treadmill for the same amount of time.
Biking doesn't offer the same bone-building benefits as high-impact running since you're sitting down.

To see the rest of the pros and cons,

Pros

Cons

Stationary bikes are much cheaper than treadmills or ellipticals, and cost around $600 to $1,200. If you already own a bike, instead of buying a whole new stationary bike, you can attach it to a cycle trainer and ride it inside.
If you have knee or back pain, or need to lose a lot of weight, using a stationary bike is easier on your body than a treadmill, especially if it's a recumbent bike.
You don't have to wear a helmet, or be hyper-aware of your surroundings.
If you need motivation, you can take a spinning class.
Newer stationary bikes have a variety of programs so you can do interval workouts that replicate outdoor terrain even though you're inside.
The readout keeps track of your workout data including time, speed, distance, and calories burned, so you can monitor your progress.
It's easy to read a book or magazine on the stationary bike, which helps pass the time.

It only works your lower body, unlike machines that have handles, like the elliptical, that allow you to target your arms and upper back as well.
Stationary bikes that have readouts require power, so they're not as green as biking outdoors.
If you're training for a race, you'll be missing out on training in extreme temps, wind resistance, blaring sun, precipitation, and uneven surfaces.
It's easier to cheat on a stationary bike than on a real bike. You can lower the resistance, avoid hills, and peddle slowly.
Since the scene never changes inside, it can be so boring that you exercise for less time.
Sitting down on an uncomfortable seat makes for a sore tush.
The readout on the machine may not be accurate.

Remember, pros and cons aside, spin class is a great way to stay in biking shape during the inclement weather of Winter.

RealRyder - Mountain Bike Without Leaving Home

FitSugar — Tue, 30 Sep 2008 16:00:00 PDT

I'm big into road biking for exercise and for getting from place to place, but I also love mountain biking because the steep hills and windy trails make riding more exciting and challenging. I realize that not everyone has access to safe places to ride, so stationary bikes are a great option. The only negative thing is that they hardly mimic what it's really like to ride a bike outside. They also only work your lower body so if you want to target your core and upper body more check out the RealRyder ($2,395). I know it seems pricey to buy for your home gym, so maybe your gym has one you can use.

What makes the RealRyder different than a conventional stationery bike? To find out

The RealRyder allows you to steer and move from side to side, just as if you were riding and turning on a road or trail. This bike offers a more realistic riding experience, and you end up improving your sense of balance, working your heart, and strengthening your core, upper arms, and back better than you would on a regular stationary bike. Plus, doesn't this bike look more fun than one that just stands straight up? If it's more fun, then you'll be motivated to hop on more often and ride longer.

Get It Up, Your Heart Rate That Is: Biathlon

FitSugar — Wed, 02 Apr 2008 08:45:00 PDT

Changing machines mid-cardio is one of my favorite ways to beat boredom. I love this stationary bike and treadmill mini biathlon because it's a great way to work your entire lower body, all while blasting major calories.

For the first part, hop on a stationary bike and be prepared to work! Here's how it goes:

Time	Level (Resistance)	Speed (RPM)	RPE (1-10)
00:00-05:00	3	70-80	3
05:00-07:00	6	90-100	5-6
07:00-10:00	10	70-85	7-8
10:00-12:00	8	90-105	6-7
12:00-15:00	12	65-80	8-9

For the second part of the routine on the treadmill just

You're halfway there! Now get off the stationary bike and hop on a treadmill for the rest of the program:

Time	Speed (MPH)	Incline	RPE (1-10)
15:00-16:00	4.0	0	5
16:00-20:00	5.0	2	6
20:00-24:00	5.5	2	7
24:00-28:00	5.0	4	8
28:00-32:00	5.5	4	8-9
32:00-37:00	3	0	4-3

Fit's Tip: Depending on your exercise level this may seem too hard or too easy. Adjust your speed and resistance so that your RPE is within the desired range.

Do You Use More Than One Cardio Machine in One Workout?

FitSugar — Fri, 28 Mar 2008 03:30:00 PDT

When I go to the gym, I tend to focus on one cardio machine a day. Whether I'm using the elliptical, the stepper, the stationary bike, or the treadmill, I usually get on it and stay on it. Occasionally, I play around with different machines using Gunnar Peterson's 4-5-6-6-5-4: Cardio Plan. It definitely breaks up the routine.

So, what about you?

Source

Get It Up, Your Heart Rate That Is: Bike Rotations

FitSugar — Tue, 20 Nov 2007 10:15:00 PST

A workout on the stationary bike can be quite, well, routine. Since we all have different leg strengths, I like to offer stationary bike routines in the form of rotations per minute (rpm), rather than level - the faster you peddle, the higher rpm. Almost every bike at the gym will show you how many rpm you are doing at any given time, so use that to do this workout.

Pick a moderate level, not too easy and not too hard
00:00-05:00 Warm-up, 40-50 rpm
05:00-10:00 70-80 rpm
10:00-12:00 100 rpm
12:00-14:00 60-80 rpm
Repeat step number three two times
32:00-37:00 Cool-down, 40-50 rpm

Source

Does That Bike Fit You?

FitSugar — Mon, 08 Jan 2007 03:30:00 PST

Stationary bikes are a great way to get a low-impact cardio workout. People with bad knees and joints often do well on a stationary bike (vs. the treadmill).

The problem comes in when the bike is not adjusted properly to fit your body. So have a fitness professional at the gym help you adjust the bike or use this rule of thumb from WebMD: Make sure that when you’re sitting on the seat with the ball of your foot on the pedal, there is a very slight bend in your knee. If you’re too low, you’re not allowing the legs to go through a full range of motion, meaning you'll burn less calories.

Many people sit way too low. This means that their knees will flex too much as they pedal, putting too much pressure on the knee and result in soreness.

Fit's Tip: The stationary bike is a less intense calorie-burner than some of the other machines, so I wouldn't always only do cardio on the bike, but it is a good way to add to or diversify your workout routine.

Ride Your Outdoor Bike Inside?

FitSugar — Tue, 26 Dec 2006 03:04:05 PST

Now that it's chilly out, and the roads are covered with snow and ice, you're not about to get on your bike and go for a ride.

Don't go out and spend tons of money on a stationary bike - you can transform your favorite bike into a cycle trainer.
Here's how it works - remove the bike's front wheel and mount your back wheel into the cycle trainer mounts elevating your bike. Although, they can be pretty pricey, ranging from $100-300+, the cycle trainer beats buying a whole new piece of exercise equipment.

You can also use rollers - but they are for more experienced riders to improve balance, because they require more concentration than just hopping on and going for a ride.

Fit's Tips: The Kinetic Road Machine comes highly recommended because it attaches and releases to your bike easily and folds in half for easy storage. Plus, it's quiet enough to use while watching TV so you can catch up on all those shows you recorded on your TiVo.

From the Fit Community: The Best Cardio Machine For Your Body

Fit Community — Mon, 21 May 2012 16:53:42 PDT

Which cardio machine is right for you? FitSugar reader JessicaSmithTV asks an expert for the answers. She shared what she found in our 10 Pounds Down! community group.

The stair master, the stationary bike, and the elliptical - we all have our favorite cardio machine at the gym, but which one is the best one for your body? We asked Dr. Yoav Suprun, DPT, a McKenzie physical therapist at Canyon Ranch in Miami Beach to weigh in on the pros and cons of some of your favorite gym staples.

The Stationary Bike
Pros: Low impact, easy on the joints, offers a wide range of intensity options
Cons: The riding position can bring on back pain, or aggravate sciatica for some. “We flex our spine all day and sit for hours - why sit for a cardio session?” asks Dr. Suprun.

The Elliptical
Pros: Low impact, upright position of the body, also easy on the joints and offers a wide range of intensity options
Cons: If you have a small structure or small frame, using an elliptical with handles would be pulling your body out of alignment. “People suffer from holding the handles as it pulls on the lower back and neck once the handle is moved forward,” explains Dr. Suprun.

Keep reading for more pros and cons of your favorite cardio machines.