A great exercise bike workout may be underestimated or overestimated at times. However, it is a great exercise for the heart and for burning fats. An exercise bike is a solid workout machine that not only flexes your muscles but also strengthens your heart and your lungs.

Its benefits can never be underestimated. It can increase your heart rate to about 70 percent. Other than that, it can also be paired up with other forms of exercises to complete a program that is suitable for your body type and your weight loss program.

There are also exercise bike workouts that don’t have a program to follow. In this type of workout, you can do warm up for 10 minutes then run the bike in an increased tempo for fifteen minutes. You should be able to measure your heart rate and your work load rate. It should hit the 65% threshold; then you can cool down for ten to fifteen minutes afterwards, exercising lightly. You have to do this type of exercise thrice a week for better effects.

You can also have what they call as interval exercise bike workouts; this is done during a pause in your fitness level by doing a high intensity bike workout to increase your heart rate, recover, and get ready for another hard labor. It is good to recover after an intense workout and go for another short intense exercise again can help avoid burn out in your fitness program.

These exercise bike workouts can be meant for the intermediate and advanced trainees. The intermediate level exercise bike workout is great for reducing weight. It is said to burn three times the number of fats than those that are burned in an aerobic exercise bike workout.

The advanced level has increased interval from 8 to 20 seconds with 45 seconds recovery period after every interval. That is because the workout is more intense than the intermediate level.

If you’re aiming for a gradual and consistent weight loss, you can try the aerobic exercise bike workout. In this workout, your goal is to exercise for 30 minutes and reach the 65% heart rate, which allows for burning 300 calories. It is said that burning 300 calories is the right point for you to keep on burning fats and calories and not just on a one time basis.

You can then cool down for 10 minutes. If you are aiming for a lower heart rate let’s say for example 50%, you have to extend your workout period to 45 minutes instead of the usual 30.

In all these exercise bike workouts, there are some things that you have to keep in mind. One thing you have to remember during the start of this workout is to keep the blood pumping but also to not have heavy sweat. You have to reserve that for the main exercise routine. This workout is intense and for beginners it is advised that they stay on the exercise for five minutes first then increase it to ten and fifteen eventually. This will prevent your muscles from being overworked.