Färdiga hiit pass cykel
The Best HIIT Exercise Bike Workout You Can Do to Burn Calories, + Tips From a Trainer
HIIT är en förkortning av engelskans High Intensity Interval Training, alltså högintensiv intervallträning. Contact Us. Offer ends 17 June. These workouts stimulate metabolic changes conducive to weight loss, increased muscle mass, sustained excess post-exercise oxygen consumption EPOC , and heightened cardiorespiratory fitness. For many individuals, HIIT workouts offer a time-efficient and refreshing alternative to a minute steady-state cardio session.
In this guide, we present 8 carefully curated HIIT cycling workouts tailored to various fitness levels for easy integration into your existing regimen. HIIT consists of short bursts of strenuous exercise alternated with recovery periods. You need to target heart zones 4 and 5 for the effort and zone 1 for the recovery. HIIT workout usually lasts between 10 and 30 minutes but advanced athletes can do it up to 1 hour.
HIIT is one of the most time-efficient ways to burn calories. A large part of calorie burn happens during the excess post-exercise oxygen consumption EPOC —the next few hours after the training when your body actively consumes oxygen in order to restore itself to its resting metabolic level. By repeating several bouts of intense exercise, you are stacking your oxygen debt across every round to create a cumulative effect.
Notably, HIIT accelerates fat oxidation and specifically targets fat tissue preserving your muscles. Further research showed that a week HIIT program led to a 9-times bigger decrease in subcutaneous fat mass than a week steady-pace endurance training program, despite having a twice smaller energy cost. A study demonstrated that participants involved in the HIIT sessions lost HIIT pushes the limit of the cardiorespiratory system training your heart and lungs to perform at their maximum capacity.
This is particularly true for aerobic high-intensity intervals.
High Intensity HIIT Plan (8hr/wk over 12 weeks) (TID = 55:15:30)
After comparing 4 groups of people that performed endurance training and 3 types of HIIT for 8 weeks, researchers found a significant increase in VO2 max the main indicator of aerobic fitness and stroke volume of heart in all 3 HIIT groups. The increase varied from 5. HIIT also appears to be effective at preventing and controlling hypertension and improving glucose levels , as well as being beneficial for heart health.
HIIT emerged in the early 20th century as a pioneering training methodology for Olympic cycling and running. Fast forward to today, and HIIT cycling routines are highly adaptable, especially with the use of a stationary exercise bike that allows for precision control over intervals and resistance settings. Before you start your HIIT cycling workout, make sure that you follow these guidelines:.
This workout has a simple and straightforward structure with short intervals. This training protocol was developed by scientists looking for the shortest, most efficient way to exercise. Its AI automatically tailors the resistance levels to maintain supra-maximal intensity every training session. Developed in collaboration with leading exercise researchers, CAROL Bike offers the most effective, time-efficient workout.
During Pyramid HIIT workouts, you gradually increase and decrease the intensity or length of your intervals. This Pyramid workout focuses on increasing exercise time. You can do a similar workout increasing and decreasing the cadence. A high-intensity, 4-minute Tabata cycle consisting of x8 second rounds with second rest periods. This is a high effort level so you may end up feeling exhausted even after 1 cycle.
If you are fit enough, you can perform several Tabata cycles increasing your training time by up to 20 minutes. A steep hill workout is a great way to increase muscular strength, train your body to go beyond your threshold, and better manage lactic acid buildup in muscles during anaerobic exercise. In this workout, you train your aerobic capacity by gradually increasing your target heart rate HR with each interval.
This is one of the classic HIIT bike workouts used by elite cyclists to prepare for races. It requires an all-out effort so it is recommended for advanced levels only. This workout is great for raising your threshold power and improving VO 2 max. You will see the results after 8 weeks of consistent training. This workout targets both your aerobic capacity and muscular strength.
In the first part, you make your heart race by cycling at a high speed, and in the second part, you increase resistance to engage your muscles. You will need to focus on different cycling metrics: cadence and resistance. Incorporating these 8 HIIT cycling workouts can markedly elevate your indoor cycling experience. These sessions offer a holistic approach to fitness, targeting fat loss and cardiorespiratory improvement.
As you integrate these workouts, be mindful of the mental and physical demands, and calibrate the intensity to mitigate the risk of overtraining.