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For the ultimate, gentle cardio workout, sit on an Airdyne bike



Not all indoor bikes are alike. You can spend more than an hour slipping on a wheel. But do not try the Airdyne.

That's because the Airdyne is a master of resistance. The harder you work, the harder it gets. There is simply no way to halve a session on it. Hence the nickname: The Misery Machine.

to obtain. Unlike a spin bike that derives its resistance from a flywheel, the Airdyne man puts the driver into a busy manual fan; The more power you generate by pedaling and pulling on the handles, the more resistance the bike generates. That's one of the reasons why the Airdyne is a cult among professional athletes, coaches and crossfitters. However, a bike with resistance wheel is still better for longer, even rides.

Another reason why it's so popular: "It does not require much technology, so you can work really hard right from the start," says Pat Davidson. a New York strength and conditioning coach. "And there is no impact, so it does not wear anybody's joints." (A common beginner's misstep: Excessive Confidence in the Legs. Make sure your arms kick in.)

Organize Airdyne workouts on either time (short, challenging intervals with a break between rounds) or watts, which is a measure of the energy output. For example, you can run sprints to achieve peak performance or maintain lower power for a few minutes.

Here are two Davidson-developed Watt-based workouts that both challenge your stamina and performance. Before you start exercising, warm up for a few minutes on the bike and gradually increase your speed.

You also need to determine the peak power ̵

1; determine this power with a 10-second sprint and use the highest power count reached. As the weeks go by you will notice how the maximum wattage increases.

The Airdyne, however, never gets easier.

Select Your Own Torture

Workout 1: Cardio Capacity

Warm up for 2 minutes, then run the following interval: 15 seconds at 65 percent of your maximum wattage, then kick Pedal slowly for 45 seconds. Repeat this nine times.

Training 2: Performance Development

Warm up for 2 minutes and then check peak performance. Let rest for 1 minute, then run for 6 seconds at maximum power. Pause 1 minute Repeat until you can no longer maintain peak performance.


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