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Workout at home can be just as effective as gym workout. Itis true that usually home environment cannot provide machines and devicesoffered in a gym, but the results can still be very impressive. So, what would be theworkout types that can be performed at home?


Exercise bike workout, treadmill workout, elliptical trainer– these are all workout devices that can be used at home. Actually,each of these machines provides a lot when it comes to cardio type of workout.Cardio is all about prolonged exercising thanks to slow muscle contraction andpresence of oxygen. This type of exercising creates lean muscles and a fit body, which means a lot of fat tissue can be eliminated like this. Cardio workoutwill develop heart, lungs and muscles and it is a great method for enhancing thehealth status of the organism.

The plan

Exercise bike workout is not only pushing the pedals as hardas possible. The most effective way to perform bike workout is to get the heartto work at about 70 percent of the maximum rate. Maximum rate can be roughlycalculated by reducing the age from number 220. This is the best rate for theworkout and it should make the metabolism burn more calories.

Using bike should be all about changing the tempo. This isvery important because after couple of training sessions, the organism willneed less energy if the tempo is always the same. This means that changes mustbe made in order to change the rate of metabolism, which will eventually end withadditional fat loss. It would also be smart to implement some other exercisesthat will activate the muscles in a completely different way. For example,light dumbbell press can be performed after ten minutes of biking. If there areno dumbbells, push-ups are an excellent alternative. This other exercise shouldbe something that involves torso and arms, since legs are constantly used whileon a bike. Another interesting combination is triathlon, which includesrunning, swimming and riding a bike. Of course, this requires outdoor activitiesbut it presents one of the most intensive and exerting workouts that create excellent results.

Riding a home bike can be done on a daily basis, even formore than just once. But it might be good to make a plan that would focus certainbody areas each day. For example, riding a bike can be splashed with armsexercises only, or perhaps abdominal workout, or something similar. One trainingshould be nothing but bike and all that is required in that case is, as alreadymentioned, constant change of tempo.

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