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02/21/2022
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HIIT Cycling Workout for Beginners: What Is Important to Know about Such Workouts?

One of the latest trends in exercise bikes is HIIT cycling training. It is gaining more and more popularity every month. Surely many are tired of monotonous long-distance skates. That’s just HIIT is a great way to diversify your workouts, and speed them up. That is what we will discuss in today’s article. Learn about the HIIT cycling routine and other interesting details of this training.

What Is HIIT Cycling?

hiit cycling training

HIIT training for cycling means high-intensity interval training. Currently, this mode is considered one of the most effective. By the way, this is an effective way to improve and increase endurance, burn calories and fat during training. Why? The answer is simple. These types of exercises promote the oxidation of fat and glucose in the body. It also speeds up the metabolism of glucose and fat and at the same time improves our physical performance.

As the name suggests, with a HIIT cycling workout you are working on high-intensity intervals. In other words, intense cardiovascular workouts are done for short periods. They are combined with short periods when you work at a low or moderate pace. During fast intervals, the heart rate is between 80 and 90%. At that time, in short intervals, you work at a frequency of 50 to 60%.

Benefits of HIIT Cycling

benefits of hiit cycling

Highly skilled cyclists can increase their range of motion, which is the amount of blood the heart pumps in one beat. It can also increase the supply of oxygen and nutrients to the muscles and improve the ability to extract oxygen.

In addition, we can indicate from various studies that with HIIT cycling training, fast-twitch fibers become more resistant to fatigue. After all, sometimes they behave like slow-twitch fibers, which allows the cyclist to ride faster and longer.

As with any HIIT indoor cycling workout, these interval workouts can be challenging. But the proven benefits make them a very important training option for beginners and experienced cyclists alike.

However, keep in mind that no matter how advanced you are, it’s not recommended to do these workouts more than twice a week. This is important so as not to burn the muscles and leave enough time to rest between sessions.

How to Do HIIT Cycling?

hiit cycling

First, you need to calculate the maximum heart rate for yourself. This is the same as the pulse. One of the simplest formulas is calculated based on age. It won’t show exact values, but it can give you a rough idea. Your maximum heart rate is 220 minus your age in years.

Heart rate should be regularly monitored and the required intensity of the load should be determined from this indicator. For real-time measurements, you need a heart rate monitor or a fitness bracelet that has such a function.

Here is an example of a HIIT cycling workout for beginners:

  1. Warm-up. 5-10 minutes of driving at a calm pace (40-50% HR max).
  2. Intensive. 30-40 seconds of driving with a high level of activity (70% HR max).
  3. Slow down. 90-95 seconds of driving at an average pace (50-60% HR max).
  4. Hitch. 5-10 minutes of driving at a calm pace (40-50% HR max).

Note that steps 2 and 3 can be repeated 8-10 times, after which the transition to step 4 follows. You can change the number of repetitions of these steps depending on how you feel and the remaining strength.

If you already have a more advanced level, you can gradually increase your load. If you are a beginner no earlier than a few months after starting classes, you can increase the load. Here is an advanced HIIT cycling training example:

  1. Warm-up. 5-10 minutes of driving at a calm pace (40-50% HR max).
  2. Intensive. 60 seconds of high activity driving (80% HR max).
  3. Slow down. 75 seconds of riding at an average pace (50-60% HR max).
  4. Hitch. 5-10 minutes of driving at a calm pace (40-50% HR max).
how to do hiit cycling

Here, too, steps 2 and 3 are repeated 10-12 times, after which the transition to step 4 follows. If this has become a normal level for you, you can further adjust the workout by increasing the load. Add the level of load, its duration, and the number of repetitions for yourself.

That’s all you need to know before you start using HIIT cycling. We recommend that everyone start with simpler training to understand their level of preparation. If you feel that it is easy enough, then just increase the load. We are sure that after trying HIIT cycling training several times, you will want to introduce such training permanently. Have a productive workout!

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