5 ms·

Here's a video showing interval training on an exercise bike https://www.youtube.com/watch?v=LeEHYdFhK4o&list=PL2Y4NA_zw1s3NKkUv-Wy5QgKpK3q6f2TH&index=1 https:/

Here's a video showing interval training on an exercise bike https://www.youtube.com/watch?v=LeEHYdFhK4o&list=PL2Y4NA_zw1s3NKkUv-Wy5QgKpK3q6f2TH&index=1 https://www.youtube.com/watch?v=LeEHYdFhK4o&list=PL2Y4NA_zw1... The way I've been doing it (I'm no expert), is after pedaling normally for a minute or two, I turn up the resistance and pedal all out for 30 seconds or so, then turn the resistance back down and pedal normally for a few minutes until my heart settles back down, then repeat a few times or so. I go more by distance than time. I try to pedal at least a mile, with high intensity bursts of at least a tenth of a mile or more. It will make you sweat and heart race if you are really going all out.

Cyph0n 10y ago
Has it been effective with you? I'm just looking to lose some weight and general fitness. I currently do 20-30 min of on-off jogging, followed by some light weight exercises for my upper body.
- beachstartup 10y ago
  to lose weight with just exercise is extremely difficult. you need to count calories also. if you're not seeing results, that's why.
- mrmincent 10y ago
  I can't speak for edtechdev, but it certainly has been effective for me. I've dropped about 20kg since christmas through a combination of diet changes and doing HIIT on an exercise bike 2 - 3 times a week. Obviously the diet has the most to do with the weight loss, but over the past 4 months I've gone from barely being able to do 30 seconds high intensity / 1:30m low over 20 minutes(total time), to being able to do 1 min high 1 min low at a higher resistance for around 40 minutes.
  - revelation 10y ago
    If you want weight loss, "HIIT" is of no use to you. The best track sprinters in the world can barely summon the power necessary for toasting a single slice of bread. Very few people have energy reserves >30kJ when doing work above VO2max. Meanwhile, you can just spin at 150W on a cycle trainer and burn >2 MJ (that's quite a few slices of toast) for every hour you put in.
- odonnellryan 10y ago
  Regarding jogging, what I found is the best (for sustained jogging) is the following (or a variation of.) I've done a bit of research that gave me the idea to try this, and it works. General Advice: ---) Most importantly, pay attention to how you feel. Always consider that before anything I say. If your body isn't feeling up to it, don't do it: if you get injured you'll be out for a while. 1) You're going to have good and bad days. Just make sure you don't push yourself so hard that you quit. This is for you: go at your pace. Push yourself, but don't make yourself frustrated. 2) You should and can jog or run when you're under the weather, due to a small cold, or hungover, or whatever. Run in the rain. But see ---. 3) If while you're jogging you get a bad cramp, or something feels a bad kind of sore, evaluate. Often you can run through it: you'll loosen up and it'll be okay. But sometimes you're going to hurt yourself. Don't feel bad about stopping. Start off slow. One day cut short is better than a few months because you have a bad sprain. 4) Take breaks. Don't feel bad about taking a day off, as long as YOU KNOW you will be back out there. Listen to your body, and let it heal. 5) Get a lot of sleep, and drink a LOT of water. The Routine: Alternate days between the below. Sustained jog: near-constant pace, no walking. I do a good 3-5 miles (I'm not very in shape: anyone can work up to this easily). On these days I do not push myself, I try a sustained jog. Sometimes I can do a 5k in ~30 minutes fairly easily, other days it takes me over an hour to do 4-5 miles. Point is to reach my goal without stopping. If I get tired, I slow down, but keep jogging. Running: My goal here is to do 1-2 miles as quickly as I can. I try to set my personal best using an app like Strava. Try to shave off even 5 seconds from that one mile. If I feel good after one mile I do two. The Mix: I do a run where I'm trying to get a good time on a 5k. This means: sprinting when I can, as much as I can. When I get tired, I jog, but I do not stop running. Most days are the Sustained Jog. I try to run 5+ times a week. So probably 3-4 of the days are a sustained, 40-70 minute job. I try to do the quick sprint once a week to see how I do, then I try to do the mix once a week as well. Usually I do the mix at the beginning of the week, after a break day (or two). You'll have the most energy then: use it. Using this, I've seen very sustained and continued improvement with both endurance and speed. I don't know what else I could ask for. The mentality of jogging for me has also helped with motivation: I know I want to get out there, but I'm doing it to be healthy, not for anyone else. So, I do it at my pace. Getting out there is enough. It's very important to: 1) Make sure you jog as often as your own body will allow 2) Push yourself, but be safe 3) Take breaks, don't get burned out!
- agumonkey 10y ago
  Ever pushed above 45 min continuous jogging ? Very often I experienced a change in metabolism around 40min. All of a sudden I feel my temperature raising, lungs opening, sweating more, all of this with significantly less pain overall.
agumonkey 10y ago
Funny I've been trying a variation on this. I don't use the bike resistance I prefer to increase frequency on my own to up the effort, 1min, then slow down 1min, steady and easy 1min, loop. This was based on a music training where modulating rhythm was a very very good way to feel which part of your limbs should put the effort to minimize the whole. I think it's also a great way to engage your brain into actively mapping an understanding of varying efforts.

Cyph0n 10y ago

Has it been effective with you? I'm just looking to lose some weight and general fitness. I currently do 20-30 min of on-off jogging, followed by some light weight exercises for my upper body.

beachstartup 10y ago
to lose weight with just exercise is extremely difficult. you need to count calories also. if you're not seeing results, that's why.
mrmincent 10y ago
I can't speak for edtechdev, but it certainly has been effective for me. I've dropped about 20kg since christmas through a combination of diet changes and doing HIIT on an exercise bike 2 - 3 times a week. Obviously the diet has the most to do with the weight loss, but over the past 4 months I've gone from barely being able to do 30 seconds high intensity / 1:30m low over 20 minutes(total time), to being able to do 1 min high 1 min low at a higher resistance for around 40 minutes.
- revelation 10y ago
  If you want weight loss, "HIIT" is of no use to you. The best track sprinters in the world can barely summon the power necessary for toasting a single slice of bread. Very few people have energy reserves >30kJ when doing work above VO2max. Meanwhile, you can just spin at 150W on a cycle trainer and burn >2 MJ (that's quite a few slices of toast) for every hour you put in.
odonnellryan 10y ago
Regarding jogging, what I found is the best (for sustained jogging) is the following (or a variation of.) I've done a bit of research that gave me the idea to try this, and it works. General Advice: ---) Most importantly, pay attention to how you feel. Always consider that before anything I say. If your body isn't feeling up to it, don't do it: if you get injured you'll be out for a while. 1) You're going to have good and bad days. Just make sure you don't push yourself so hard that you quit. This is for you: go at your pace. Push yourself, but don't make yourself frustrated. 2) You should and can jog or run when you're under the weather, due to a small cold, or hungover, or whatever. Run in the rain. But see ---. 3) If while you're jogging you get a bad cramp, or something feels a bad kind of sore, evaluate. Often you can run through it: you'll loosen up and it'll be okay. But sometimes you're going to hurt yourself. Don't feel bad about stopping. Start off slow. One day cut short is better than a few months because you have a bad sprain. 4) Take breaks. Don't feel bad about taking a day off, as long as YOU KNOW you will be back out there. Listen to your body, and let it heal. 5) Get a lot of sleep, and drink a LOT of water. The Routine: Alternate days between the below. Sustained jog: near-constant pace, no walking. I do a good 3-5 miles (I'm not very in shape: anyone can work up to this easily). On these days I do not push myself, I try a sustained jog. Sometimes I can do a 5k in ~30 minutes fairly easily, other days it takes me over an hour to do 4-5 miles. Point is to reach my goal without stopping. If I get tired, I slow down, but keep jogging. Running: My goal here is to do 1-2 miles as quickly as I can. I try to set my personal best using an app like Strava. Try to shave off even 5 seconds from that one mile. If I feel good after one mile I do two. The Mix: I do a run where I'm trying to get a good time on a 5k. This means: sprinting when I can, as much as I can. When I get tired, I jog, but I do not stop running. Most days are the Sustained Jog. I try to run 5+ times a week. So probably 3-4 of the days are a sustained, 40-70 minute job. I try to do the quick sprint once a week to see how I do, then I try to do the mix once a week as well. Usually I do the mix at the beginning of the week, after a break day (or two). You'll have the most energy then: use it. Using this, I've seen very sustained and continued improvement with both endurance and speed. I don't know what else I could ask for. The mentality of jogging for me has also helped with motivation: I know I want to get out there, but I'm doing it to be healthy, not for anyone else. So, I do it at my pace. Getting out there is enough. It's very important to: 1) Make sure you jog as often as your own body will allow 2) Push yourself, but be safe 3) Take breaks, don't get burned out!
agumonkey 10y ago
Ever pushed above 45 min continuous jogging ? Very often I experienced a change in metabolism around 40min. All of a sudden I feel my temperature raising, lungs opening, sweating more, all of this with significantly less pain overall.

agumonkey 10y ago

Funny I've been trying a variation on this. I don't use the bike resistance I prefer to increase frequency on my own to up the effort, 1min, then slow down 1min, steady and easy 1min, loop. This was based on a music training where modulating rhythm was a very very good way to feel which part of your limbs should put the effort to minimize the whole. I think it's also a great way to engage your brain into actively mapping an understanding of varying efforts.