30 Minute Stationary Bike Workout
The stationary bike is an excellent cardiovascular workout – the key is to challenge yourself by varying both cadence and resistance. Plus, this equipment is one of the best low-impact options for saving your hip and/or knee joints.
Warm up at a moderate pace of 80-90 revolutions per minute (RPM), with a light resistance.
Follow the chart below to optimize intervals of both high cadence, moderate resistance (similar to pushing speed on a flat road while biking), followed by low cadence and higher resistance (similar to climbing a steep hill while biking).
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Let’s start with the obvious: exercise does wonders for your body. As little as 30 minutes a day can make a huge difference in your health. From losing weight to building muscle, fitness is a key part in helping people become the best versions of themselves. The positive effects from working out aren’t limited to your body, either.
Regular exercise brings big-time mental benefits. No matter what how old you are or what your fitness level is, exercise improves your brain function. Who can say “no” to that? Think of what amazing things you can accomplished with a well-functioning and positive mind! So, what specifically does exercise do for your mental state? Below are the top five ways working out boosts your brain power.
Ah, stress. It happens to everyone. It could be a tough day at work, home, or out and about. Exercise builds levels of norepinephrine, a chemical that can moderate how your brain responds to stress. If stress is weighing you down, a solid sweat session at Snap Fitness is what you need!
Working out also helps with anxiety. The endorphins that are released with you exercise not only make you feel happy, they can calm you down. We recommend a nice jog or run to clear your mind if you’re feeling anxious. That energy will be replaced with a much more relaxing one!
Increase Your Confidence
Regular exercise will have you looking and feeling great. It boosts your self-esteem, which is so important. Next time you’re in the gym, check yourself out in the mirror. Look at how strong you are! Strength comes in all kinds of shapes and sizes, but we love them all in Snap Nation.
Do you have a big presentation or exam coming up? Don’t skip your workouts! Exercise boosts your memory and ability to learn new things. Review your notes or materials before and after your workouts. The added focus will help you prepare.
Spread The Feel-Good Vibes!
A positive attitude is contagious. Extend your fitness routine to include group classes or activities. Running around the lake before coffee? Yes! A pick-up game of softball after work with friends? You bet! You can inspire your crew to work harder and have more fun. We call that a win-win.
Not seeing the results you want in the gym? It’s probably time to increase the difficulty of your workouts. If you consistently do the same routine with the same weights, number of sets, and intensity, your body has grown accustomed to it. Once your body adapts to a workout, you won’t see any change in your strength or muscular development. That means it’s time to turn up the intensity and make some changes! Remember, good things never came from comfort zones.
Change is a good thing when it comes to fitness. Here are three ways to make your workouts more effective:
Extend your sets.
For this, start with the hardest variation of an exercise then work your way down to easier variations. This means doing multiple versions of the same movement, but switching your body position after hitting your maximum count each time to make the movement slightly easier for each set. Example: bicep curls. Your hardest variation could be a bicep curl with a lunge. Make sure your knee is as close to the ground as it can get — you want to feel that burn! Once you’ve done 10 reps on each leg, move to a static lunge with bicep curls. Your final set would be bicep curls standing up.
Do more between sets.
Yes, rest is important between sets, but you can fill that time with smaller movements. Start with calf raises or drop down for a 30-second plank. You’re still taking the same amount of time for your workout, but getting more work done. Be mindful of what you’re doing between sets. For example, push-ups wouldn’t follow bicep curls — as you just burned those muscles.
Grab free weights.
Are the weight-training machines staples in your workout? Swap the machines for free weights. Machines provide far more stability, so you’re doing less work. With free weights, more muscles are involved — which means you’re burning more calories. Bring on the bench press, squats, and more! If you have any questions on form, don’t hesitate to ask a staff member or personal trainer at your club.