I tried a HIIT workout on the indoor bike – and you should too – GOOD SHAPE

High-intensity interval training (HIIT) is one of the most popular and effective approaches to cardiovascular exercise. Research shows that it reduces body fat, increases cardiovascular capacity, and even helps manage Type II diabetes. Replacing one (or more) of your moderate cardio sessions with HIIT training each week means you can get the same benefit — and reach your goal — in much less time.

I know all this but the truth is: I I hate HIIT workouts. They just aren’t for me. I’d rather spend 2 hours weight training or 30 minutes on the treadmill at my own pace, relaxed. But when I saw that there was a HIIT training class on the indoor bike at the gym that I do through Gympass, I decided to give it a try — after all, a HIIT workout that I can sit down seems less horrible than the ones that force me to jump and do burpees.

WHY AN ERGO METER BIKE IS A GREAT HIIT WORKOUT

When you’re focused on the metabolic and cardiovascular benefits of HIIT, using a low-impact option allows you to really increase the intensity of your workout. The use of an indoor bike meets the needs of those looking for intense training while protecting their joints. And HIIT stationary bike workouts can even help you build strength in your abs, quads, and glutes.

WHAT TO EXPECT FROM A BIKE HIIT TRAINING

If you’ve ever participated in an indoor bike class, you know that there are more intense moments and quieter moments. The difference is that, in the HIIT class, these changes are constant. And the most intense part is really intense to the max.

You are encouraged to really pedal hard and as fast as you can for about 2 minutes, followed by 30-45 seconds of very light pedaling for recovery. And then again. And again. And again.

But everything lasts no more than half an hour and the big advantage is that you are the one who determines how much resistance on the bike is intense enough for you. The class is made up of several people but each one has control over their own bike and the teacher doesn’t stay on top to see how much resistance you’ve added to your pedal — that is, it’s okay if you already feel like you’re dying by adding too little. Go at your own pace, who determines your maximum is yourself.

The songs are intense to accompany the training, which is also another advantage compared to other types of HIIT training where you only have to listen to the teacher. With the room full of people moving around, upbeat music and your individual effort, the class has all the atmosphere of a fun activity. If you know and like the songs, then you can even close your eyes and pretend you’re at a party.

THE CONCLUSION

The HIIT stationary bike workout is definitely more “bearable” than jumping right into a sprint run or functional HIIT.

If you’re new to the HIIT approach, the bike will allow you to introduce it into your life with minimal risk of injury, as you can stay seated and protect your joints, skip the jumping and sprinting, while reaping all the benefits. the benefits of interval training.

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