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How to Use a Recumbent Bike for More Optimal Benefits

A recumbent bicycle is one of the sports aids that can keep your body moving even if you have to stay at home. According to health experts, recumbent cycling is a type of cardio exercise that is primarily beneficial for improving heart and lung function. It can also reduce your weight and improve your overall health. It's due to this exercise releases extra calories, which in turn optimizes the fat-burning process. This might also help you to shape your abs. If you are curious about this, we suggest you visit https://www.topfitnessmag.com/recumbent-bike-advantages-and-disadvantages/will-recumbent-bike-help-abs/ immediately.

 

Of course, the benefits of recumbent cycling are not limited to that. Other benefits can be obtained, as long as you know how to use a recumbent bike correctly.

 

For Fitness Purpose

 

If you want to work on your fitness on a recumbent bike, start pedaling slowly and gradually. Over time, you can increase the duration as well as the intensity. You might start easy with only 25-35 minutes of duration. Then you can divide it into two sessions, the first is low-intensity session that lasts 5-10 minutes, while the next session is the moderate-intensity one that lasts for 5 minutes.. Of course, the duration of the exercise with your recumbent bike still has a duration remaining. Combining your training method can work as well. Start with a 1–2 minute high-intensity stroke. Then, continue to moderate intensity for about 5 minutes. After that, return to high-intensity pedaling 1–2, and move on to moderate exercise for about 5 minutes. When you're about to end your recumbent bike workout, you can pedal at a light intensity for about 5 minutes.

 

To Lose Weight

 

Do you also want to get a more optimal weight loss process? You just need to pedal a recumbent bike with a slightly longer duration. You might start with the low-intensity exercise that lasts from 5 to 10 minutes. Then, move on to a 3–5 minute moderate exercise. After that, do a combination of high-intensity (1–3 minutes), and moderate (3–5 minutes) exercise. Repeat for the next 20-30 minutes.

 

After doing this set of exercises, be sure to cool down by pedaling a recumbent bike at low intensity for 5-10 minutes.

 

To Increase Stamina

 

Increasing stamina using a recumbent bike can be done with interval training. Start pedaling at a low intensity for 10 minutes. After that, you can switch to moderate intensity for 10 minutes. Continue with a combination of low and high-intensity movements for 2 minutes each, for a total duration of approximately 12 minutes. End your workout by pedaling at a low intensity for 5-10 minutes. Over time, make sure to increase the duration by 1 minute longer than before.

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Le parcours - 85 Km

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4930 m de dĂ©nivelĂ©

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