Not only is there 10 minutes of a fixed bicycle can provide great health benefits, but can also be as effective as high -accuracy training.
According to a study published by the American Society of Physiology, the results of which challenge the general conviction at that time necessary to achieve training, which ensures a significant improvement in the ability of lungs, resistance and other key physical aspects.
It is in this work that when performing 4 seconds, sprints with a fixed bicycle, and then short breaks from 15 to 30 seconds, for 10 minutes, the participants experienced noticeable improvements.
Even this protocol was checked three times a week, receiving very amazing results.
A fixed bike is presented as an effective option to improve your well
In addition, as the Meshealth portal showed, the scientists carefully monitored, for eight weeks, the conditions of the participants and noticed great improvements in them:
- The throughput of the lungs has improved.
- An increase in aerobic and anaerobic resistance was confirmed, which implies an increase in muscle force.
- There was an increase in general blood flow.
How to include a fixed bike in your weekly routine
The inclusion of a fixed bicycle in the routine of exercises can be very useful. Further, some recommendations for maximumness are maximally from this training:
- I set the schedule: I chose the specific days of the week to make sure you are doing three training. For example, you can choose on Monday, Wednesday and Friday.
- Prepare the space: make sure that you have a convenient and well -ventilated place to use a fixed bicycle, avoiding distracting factors that can interrupt your sprints.
- Caulents before starting: devote several minutes to heating to prepare your body. This may include light stretching and soft pedaling for 3-5 minutes.
- I followed the routine of sprints: remember that the key is to perform sprints of four seconds with short ruptures. Adjust the resistance level in accordance with your ability to maintain intensity.
- Listen to your body: if you feel tired, it is important to take an additional break. It is important to prioritize in your well and avoid injuries.
It is important to consult and conduct medical checks before introducing a new routine of physical training.