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- To do a cardio workout on an exercise bike, you should123:
- Plan to ride for 30-60 minutes, 3-5 days a week.
- Start every ride with a warm-up. Pedal at a slow, easy pace for 5-10 minutes.
- Boost your speed so you start to sweat. If you’re riding a stationary bike, simply change the settings for a faster pace.
- Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard).
- Your legs may get tired quickly if you're not used to the bike.
- Perform this workout about three times a week with a day of rest in between.
- Start with a 5min warm-up, going at a fast speed with low resistance.
- For the next 5min cycle quickly, alternating between sitting and standing every 30sec.
- For your final push, ramp up the resistance and cycle as quickly as you can for 1min.
- Finish with a 4min warm-down, slowing bringing down the resistance until it’s off.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Plan to get on your bike and ride for 30-60 minutes, 3-5 days a week. Start every ride with a warm-up. Pedal at a slow, easy pace for 5-10 minutes. Then boost your speed so you start to sweat. If you’re riding a stationary bike, simply change the settings for a faster pace.www.webmd.com/fitness-exercise/a-z/biking-workoutHow to Do the Workout
- Find a pace/resistance that allows you to work at the suggested rate of perceived exertion (RPE) on a scale of 1 (easy) to 10 (extremely hard). ...
www.verywellfit.com/stationary-bike-workout-for-be…Start with a 5min warm-up, going at a fast speed with low resistance. For the next 5min cycle quickly, alternating between sitting and standing every 30sec. For your final push, ramp up the resistance and cycle as quickly as you can for 1min. Finish with a 4min warm-down, slowing bringing down the resistance until it’s off.
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