Muscle Training with Exercise Bikes – The Ultimate Guide to Do it Right

Muscle Training with Exercise Bikes – The Ultimate Guide to Do it Right

Building muscle is not limited to hardcore exercising and fitness training. It helps people increase overall fitness and also boost up the metabolism to burn greater calories. So, if you are looking to build muscle for any reason, an upright bike will be the best tool to have. It has long been associated with cardio-training.

According to research, during the COVID-19 pandemic, many people brought upright and spinner bikes. The reason for this was the improvement in digital technologies which made indoor cycling fun, effective and convenient to use.

However, we have seen that many people are not using these bikes to their maximum potential. Therefore, today, we will be talking about how to muscle train with upright bikes effectively for maximum results.

2 Types of Workouts on Stationary/Upright Bikes to Build Muscle

You need to remember that there is no one workout that will work for everyone across the board. Upright bike workouts are tailor-made and you need to talk to a fitness expert before starting one. Nevertheless, after extensive research, we have come up with three broad ones depending on multiple levels.

Before you start muscle training, you need to be sure that the bike is properly set up. For that, you need to go through the instruction manual carefully. Each manufacturer has a different setup method.

Remember: We always advise that you save all the instruction manuals. They might come in handy some time later.

For beginners, you first need to understand which muscles you are going to work with. In exercise bikes, the following muscles are targeted:

  • Quads
  • Adductors
  • Hip flexors
  • Glutes
  • Calves
  • Hamstrings

Note: When you are on the bike, you are going to feel pressure specifically on these muscles as they will be working out the most.

1. Beginner Workout

If you are just starting your muscle training journey with an upright bike, we suggest the NordicTrack Upright Bike Model GX 4.5 PRO. It is an excellent bike that is perfect for beginners and as you progress, you can use it for High-intensity workouts too. Let’s check out the beginner level, low-intensity workout.

  • Pedal slowly at low-intensity for 2-5 minutes.
  • If comfortable, continue at low-intensity for another 5 minutes.
  • Switch to medium-intensity for 3-5 minutes. From here, do the following:
    • High-intensity (1-2 mins)
    • Medium-intensity (5mins)
    • High-intensity (1-2 mins)
    • Not: At this point, you might be feeling tired and feel a greater pressure on the back of your legs. Many beginners give up at this point. Remember, you need to push yourself just a little harder – so keep going!

    • Medium-intensity (5mins)
  • Switch back to low-intensity and continue pedaling slowly for 5-7 minutes.

Pro Tip: You will start with this workout. Keep adding 30 seconds or a minute to the workout and progress slowly from there.

2. Interval Training

Once you are done with the beginner workout, it is time to amp up and build muscle quickly with interval training. It will boost your strength, muscle building and stamina – thus allowing you to achieve your fitness goals.

  • Pedal at low-intensity for 10 minutes.
  • Switch to medium-intensity for 10 minutes. From here, do the following:
    • High-intensity 2-3 mins
    • Low-intensity 2 mins
    • High-intensity 2-3 mins
    • Low-intensity 2 mins
    • High-intensity 2 mins

Switch back to low-intensity and pedal for 10 minutes to ensure that your body cools oof properly.

Both these workouts are perfect for anyone. However, if you have any health issue, you should consult a doctor before starting any of these.

Final Words

At Fitness Depot, we understand the needs of our clients perfectly. We have a wide range of upright bikes that provide convenience, comfort and cam help you achieve your fitness goals easily. You can ensure that you are going to get perfect value for money with us.

Kamil Riaz

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