One of the most popular home fitness instruments of recent years is without a doubt the bike, which many people have chosen to lose weight and stay fit without having…
The first thing you ask when you enter a gym is how to train with weights : how many repetitions to do, how many series, with what load and, if…
One of the most popular home fitness instruments of recent years is without a doubt the bike, which many people have chosen to lose weight and stay fit without having to move from home, even on cold and rainy winter days, but also to save money from an annual gym membership! Many Italian families today have an exercise bike inside their apartment to train. Thanks to the prince tool for home fitness we can burn the much hated cellulite, firm the buttocks, tone the legs, as well as sculpt the abdominals and even the arms, for an almost complete workout.
In this article we will be able to see together how to best train with this precious tool. All we need to train well with the bike, and of course the bike from home is a complete sports that allows us to move well. In addition, it is advisable to always have a small bottle of water at your fingertips, in this way we can make the body recover the liquids that will be lost while we sweat pedaling during the exercises. To train properly, you must follow some very important directives, such as the control of heart rate, the intensity and duration of the training that we are going to perform.
What we need
Before starting to pedal, as is appropriate for any proper training, it is important to start with a stretching phase. With these muscles stretching exercises, we can warm up the muscles of the arms and legs, avoiding later to incur muscle injuries such as stretching, very frequent when you train in cold weather. If we are not athletes and if we are not used to exercise the bike, in the early periods we could alternate a phase of stretching the muscles every 10 minutes of pedaling. In this way, blood circulation is accelerated and improved. Alternatively, every 10 minutes we can follow another 10 minutes of slow and bland pedaling, to always facilitate circulation.
Even at the end of the training we must follow with a stretching phase of fatigue, both for arms and legs. These are simple and small rules to follow to regain strength after each workout, getting used to the athletic exercise our body weighed down by days of work spent behind a desk. To get the best results do not have to train every day, otherwise we will have a reverse effect, instead, you should alternate days, training 3 times a week. If you start today with training on the exercise bike, the maximum duration of your workout should not exceed 30 minutes.
A time that you can increase with the course of the weeks, 5 minutes at a time. You can also get 60 minutes of continuous training, but it is not advisable to go further, to get the desired results. Following a gradual workout we will not put our body under stress, since the intensity of the training has its importance, the exercise must be done correctly. The effort to which the muscles are subject is adjusted by increasing or decreasing the intensity of the pedaling, which can be adjusted differently depending on the model of bike we buy.
The important thing for the novices is not to start with hard and heavy rides, because it would not bring any advantage, in fact you would risk putting too much strain on your muscles, causing muscle injuries. We start with a normal ride, then increase in intensity with the passing of the weeks. Finally, by using a heart rate monitor or an on-board computer, which can be found on some exercise bike models, we can control our heart rate so as not to strain the heart, risking getting worse rather than improving our physical well-being.
The first thing you ask when you enter a gym is how to train with weights : how many repetitions to do, how many series, with what load and, if you are informed, you also ask how much recovery. The answer, as always, depends on: deciding how many repetitions and series to do with the weights , and with what load, depends on the goals you want to achieve and banally not, do 4 repetitions for one time of biceps curl (a typical exercise with the handlebars to tone the arms ) with 3 kg is not the same thing to do 12 repetitions with 1 kg dumbbells and not even the same to do 2 repetitions with 6 kg dumbbells. Although always 12 kg is the final sum.
In general there can be 5 objectives that you want to achieve when starting to train with weights:
Fitness (state of general form)
Resistant strength (or muscular resistance)
Increased muscle mass (hypertrophy)
Explosive strength (muscular power)
How to train with weights
To know how to train with the weights then roughly reason on at least 3 factors: number of repetitions, serial number and load that rises, taking into account the fact that the more the load increases and the repetitions decrease , and vice versa, and the more the series increase and the more we must pay attention to the recovery between one series and another, another important factor to consider in a weight training because the fatigue is the self-protection system of the muscles .
So basically little load, many repetitions and few series are used to improve the general form and, normally, are the first method of training for those who have never done weight exercises. Increasing the load a little and the series, always with many repetitions, we start to train the resistant strength, or muscular resistance : generally this is the first cycle of work for those who want to structure a more important work with weights, for whom begins an athletic preparation for a sport, to then make more specific, and partly also for those who want to tone the muscles a bit and, at the same time, speed up the metabolism with benefits in terms of loss of fat mass and eventually weight loss.
If you want to increase muscle mass , that is to generate hypertrophy and have bigger muscles, always with high number of repetitions and high number of series, it is necessary to increase the load, that is the kg lifted in every repetition. When the loads are then increased almost close to the ceiling, the repetitions are inevitably reduced and the maximum force , or pure muscular strength, and the explosive strength, or muscular power, are trained in the last two cases. the speed of execution of every single repetition is also important and discriminating.
The question that arises at this point is: when there are many, or few, repetitions and series, and when a load is high or low.
Calculate the load for weight training: the ceiling
The load to be used in a weight training is calculated as a% percentage on the ceiling. The ceiling is, in theory, the maximum load expressed in kilos that allows to do only one repetition of a single exercise. The advanced athletes calculate it progressively approaching, increasing the kilograms on the tools as much as to perform a single repetition: a method that in some respects is also dangerous, if you are not expert on the use of tools and machines that require an overload , and which has an alternative in the ceiling calculation tables. The tables for calculating the ceiling function as a deduction for which a load is taken, repetitions of the exercise are carried out until one can not continue and therefore the ceiling is deducted from the load and the repetitions. Obviously, the repetitions are less, and the higher the load, the more accurate the estimated ceiling will be.