To make ten minutes of a fixed bicycle can be as effective as intensive training, therefore, therefore, this brings great benefits for health.
This was confirmed by the investigation of the American Society of Physiology, the results of which challenge the general conviction at that time necessary to achieve training, which ensures significant improvements in the ability of lungs, resistance and other key physical aspects.
The work of experts showed that, performing 4 seconds with a fixed bicycle, with subsequent short breaks from 15 to 30 seconds (within 10 minutes), the participants experienced significant improvements.
This protocol was repeated three times a week, and the results were amazing. According to the Meshealth portal, within eight weeks, scientists carefully monitored the conditions of the participants and observed what in all of them:
- Lung capacity has improved;
- An increase in aerobic and anaerobic resistance was confirmed, which implies an increase in muscle strength;
- There was an increase in general blood flow.
Researchers received amazing results: they repeated this process three times a week
How to include a fixed bike in your weekly routine
The inclusion of a fixed bicycle in the routine of exercises can be simple and very effective for your health. Next, we leave you several recommendations to maximize these short but intense, 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, do not hesitate to take an additional break. It is important to prioritize in your well and avoid injuries.
This is related to medical consultations and verification before the start of any type of physical learning program.
