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| *Vultures Knob>>>Exercise Bike |
Should I increase the Level or increase the time when exercising? |
I recently bought a exercise bike and have been doing 30 mins,on level 3, 3 times a week, maitaining a speed of about 20 rpms. At first I was building up a good sweat and my heart rate was at about 180 bpm. However ive found as the weeks have progressed my heart rate is only reaching 140 bpm on level 3 for 30 mins and I am not feeling as tired. Therefore should i increase the level to level 4 and do 30 mins, or leave it on level 3 and do 45-60 mins. If anyone can give me tips on how often and how much I should do that would be really useful. its all about quality babe, my personal opinion is to increase the level babe, use that level for a while and after you become used to it, then maybe add a couple of minutes to the time your doing it. It really depends on the result you want is it cardio or a fat burn? cardio training you should increase the level to keep the heart rate at the best cardio training rate (usually mentioned on the display) or if its a fat burn increase the time xx increase level and do for a bit longer till you feel the bite, just dont over do it Increase your level, so your heart rate will get to its target rate. but make sure you do not go over your heart rate zone or you will be doing your exercise anaerobically and do more harm than good. on the bike I started out with 30 minutes and added 5-10 minutes to each session each week until I was up to an hour 3 times a week and do other activities 2 or 3 days of the week and now I just slowly increase 1 level at a time if my heart rate does not get to my target zone Increase to level 4' for 30 min a day, and do It five days a week Instead of 3. As a few weeks go by you notice more strength, and of course Kick It up a notch! It doesnt matter really - whatever gets your heart pumping more is going to work. Working harder or longer is going to be just as good. Most like to work harder, only because its the same amount of time. I enjoy running though, and I go by distance (more distance, more time). Going by time will build more endurance, when harder levels will build endurance but also muscle strength (however, more time will build some strength too) Well done you, you have trained your body up to a new level of fitness. In general increasing distance (time on a stationary bike) is easier than increasing speed. There is only a sensible amount of time that you can increase the time you spend on the bike without it taking over your whole day. You probably want to do between 30 min and 1 hour at a time depending on what else you have going on in your life. It sounds to me like you are ready to increase your level. Challenge yourself. Go for increases in stages. Up one level for 30 min then the next week go to 40 min, then up one level again. I think what you are doing is great. |
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