Lose Weight By Using A Bike Trainer Correctly

3 Flares 3 Flares ×

Today's post comes Ron Fritzke. Ron is passionate about bike riding so today he wanted to share with you a way to lose weight with a bike trainer! Keep reading to find out more… You don't have to be on the path to weight loss very long to find out that there are many ways to stray off into the wilderness. All it takes is going to a wedding with a great dessert table, having the whole family over for Thanksgiving dinner, or even something as simple as needing some 'comfort chocolate' after watching a particularly well-done movie. But that's only the dietary path. What about the exercise part of the equation? If your exercise routine entails going outside, it'll no doubt get derailed when the weather turns sour. If it's done at the gym, your exercise commitment may take a down turn when you don't feel up to participating in the 'fashion show' in the weight room.

A Bike Trainer To The Rescue

Just about all of my exercising is done on the saddle of a bike. But there are times (like if it's snowing outside) when getting out on the road isn't practical. That's when I attach the rear wheel of my road bike to my indoor bike trainer. It can be the same for you. Instead of buying another piece of bulky exercise equipment, why don't you force your bike to do 'double-duty' by hooking it up to a bike trainer for some indoor fitness fun.

Workouts Designed For A Bike Trainer

Let's start out by defining what bike trainers aren't good for – four hour rides. One winter when I was getting ready for the racing season, I did a couple of four hour indoor rides. Don't do it! Not only did my 'sit bones' take a beating, but I suspect that the monotony of the ride sucked a couple of IQ points out of the top of my head. But indoor bike trainers shine when it comes to riding an interval workout. If you're wondering what an interval workout is all about, you can find out more in Becky's 'Busy Girl's Guide To Total Fitness'. The good news is that interval workouts are not only 'short and sweet', they're also vastly superior to a steady state workout when it comes to losing weight.

Three Interval Workouts For Bike Trainers

1. One of the simplest interval workouts I've seen on a bike trainer goes like this: Ten minutes easy warm-up. Ten minutes alternating very hard 10 second bursts with 10 second easy pedaling. Ten minutes easy warm-down. Believe me, it'll get pretty hard to do the ten second sprints by the time you get close to the end. But the magic of the workout is that it'll increase your metabolism (and thus your weight loss) for hours after you get off the bike. 2. Here's a longer Pyramid interval workout: 10 minutes easy spinning. 2 minutes hard, followed by 2 minutes easy. 3 minutes hard, followed by 2 minutes easy. 4 minutes hard, followed by 2 minutes easy. 5 minutes hard, followed by 2 minutes easy. 4 minutes hard, followed by 2 minutes easy. 3 minutes hard, followed by 2 minutes easy. 2 minutes hard. 10 minutes easy spinning. 3. A Descending Ladder workout has the advantage of each 'hard' interval getting shorter. That's easier on the psyche. 10 minute easy spinning. 8 minutes hard, followed by four minutes easy. 6 minutes hard, followed by three minutes easy. 4 minutes hard, followed by two minutes easy. 2 minutes hard. 10 minutes easy spinning. In all of these interval workouts, the 'magic' is the increased metabolic rate that follows you around for hours after the workout.

Which Style Of Bike Trainer Should You Chose?

In order to get enough resistance from your bike trainer so that you can do the hard parts of the workouts, you'll need to steer yourself either to a quality mag trainer like the CycleOps Magneto or a fluid trainer like the Cycleops Fluid 2. While a wind trainer may marginally be enough, it can get pretty noisy when pushed to its limits, and the top-end level of resistance from a wind trainer may not be enough to get a sufficient workout response.

Jump On And Get Slim

So consider using a bike trainer to keep yourself on the 'straight and narrow' path to weight loss. There's no sense in letting mother nature interrupt your weight loss campaign. There's even less sense in letting the extra time it takes to get to a gym (and what you may find waiting for you there) get in the way of achieving your goals. Get on a bike trainer and get slim! About the author: Ron Fritzke is a cycling product reviewer with a passion for riding his bike.  A former 2:17 marathoner, he now directs his competitive efforts toward racing his bike…and writing about good cycling gear. Today's post comes Ron Fritzke. Ron is passionate about bike riding so today he wanted to share with you a way to lose weight with a bike trainer! Keep reading to find out more… You don't have to be on the path to weight loss very long to find out that there are many ways to stray off into the wilderness. All it takes is going to a wedding with a great dessert table, having the whole family over for Thanksgiving dinner, or even something as simple as needing some 'comfort chocolate' after watching a particularly well-done movie. But that's only the dietary path. What about the exercise part of the equation? If your exercise routine entails going outside, it'll no doubt get derailed when the weather turns sour. If it's done at the gym, your exercise commitment may take a down turn when you don't feel up to participating in the 'fashion show' in the weight room.

A Bike Trainer To The Rescue

Just about all of my exercising is done on the saddle of a bike. But there are times (like if it's snowing outside) when getting out on the road isn't practical. That's when I attach the rear wheel of my road bike to my indoor bike trainer. It can be the same for you. Instead of buying another piece of bulky exercise equipment, why don't you force your bike to do 'double-duty' by hooking it up to a bike trainer for some indoor fitness fun.

Workouts Designed For A Bike Trainer

Let's start out by defining what bike trainers aren't good for – four hour rides. One winter when I was getting ready for the racing season, I did a couple of four hour indoor rides. Don't do it! Not only did my 'sit bones' take a beating, but I suspect that the monotony of the ride sucked a couple of IQ points out of the top of my head. But indoor bike trainers shine when it comes to riding an interval workout. If you're wondering what an interval workout is all about, you can find out more in Becky's 'Busy Girl's Guide To Total Fitness'. The good news is that interval workouts are not only 'short and sweet', they're also vastly superior to a steady state workout when it comes to losing weight.

Three Interval Workouts For Bike Trainers

1. One of the simplest interval workouts I've seen on a bike trainer goes like this: Ten minutes easy warm-up. Ten minutes alternating very hard 10 second bursts with 10 second easy pedaling. Ten minutes easy warm-down. Believe me, it'll get pretty hard to do the ten second sprints by the time you get close to the end. But the magic of the workout is that it'll increase your metabolism (and thus your weight loss) for hours after you get off the bike. 2. Here's a longer Pyramid interval workout: 10 minutes easy spinning. 2 minutes hard, followed by 2 minutes easy. 3 minutes hard, followed by 2 minutes easy. 4 minutes hard, followed by 2 minutes easy. 5 minutes hard, followed by 2 minutes easy. 4 minutes hard, followed by 2 minutes easy. 3 minutes hard, followed by 2 minutes easy. 2 minutes hard. 10 minutes easy spinning. 3. A Descending Ladder workout has the advantage of each 'hard' interval getting shorter. That's easier on the psyche. 10 minute easy spinning. 8 minutes hard, followed by four minutes easy. 6 minutes hard, followed by three minutes easy. 4 minutes hard, followed by two minutes easy. 2 minutes hard. 10 minutes easy spinning. In all of these interval workouts, the 'magic' is the increased metabolic rate that follows you around for hours after the workout.

Which Style Of Bike Trainer Should You Chose?

In order to get enough resistance from your bike trainer so that you can do the hard parts of the workouts, you'll need to steer yourself either to a quality mag trainer like the CycleOps Magneto or a fluid trainer like the Cycleops Fluid 2. While a wind trainer may marginally be enough, it can get pretty noisy when pushed to its limits, and the top-end level of resistance from a wind trainer may not be enough to get a sufficient workout response.

Jump On And Get Slim

So consider using a bike trainer to keep yourself on the 'straight and narrow' path to weight loss. There's no sense in letting mother nature interrupt your weight loss campaign. There's even less sense in letting the extra time it takes to get to a gym (and what you may find waiting for you there) get in the way of achieving your goals. Get on a bike trainer and get slim! About the author: Ron Fritzke is a cycling product reviewer with a passion for riding his bike.  A former 2:17 marathoner, he now directs his competitive efforts toward racing his bike…and writing about good cycling gear.

Comments

comments

Leave a Reply

Your email address will not be published. Required fields are marked *