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5 Tips to Achieve an Efficient Cardio Workout
How to Get an Efficient Cardio Workout
The KOMPAN Fitness Bike allows you to achieve a blood pumping workout at an intensity that suits you.
The bike's intuitive features make it easier than ever to alter the difficulty level – you can either change your pedalling speed or manually adjust the effort level. This makes the bike perfectly suited for scientifically-proven, efficient training methods. Leading to ways of training that a) require less time and b) are more fun.
Before beginning the main bulk of a workout, always warm up for about 5 minutes. Choose an intensity level that is not too hard, but still challenging enough to increase your breathing rate and body temperature.
5 Exercise Styles to Elevate your Workout
#1 - 10-second intervals
Sprint for 10 seconds as fast as you can.
Then pedal for 50 seconds at a very easy pace.
Repeat 10 times.
Note that the 10 second sprint must be an all-out effort.
Total duration: 15 minutes.
#2 - 30-second intervals
Bike at a very high workload for 30 seconds. The workload must be at your maximum for the full 30 seconds.
Then pedal at an easy pace for 1.5 minutes.
Repeat 8 times.
Total duration: 21 minutes.
#3 - 1-minute intervals
Bike at a relatively hard pace for 1 minute. The pace must be hard enough for your breathing to be markedly increased by the end of the minute.
Then go slow for another minute.
Repeat this 8 times.
Total duration: 21 minutes.
#4 - 3-minute intervals
Bike at a moderately hard pace for 3 minutes. You should be just above “the talk threshold”, which means that longer sentences will be noticeably disrupted by breathing.
Then go 2 minutes at an easy pace.
Repeat this four times.
Total duration: 25 minutes.
#5 - continuous exercise
Find the highest workload you can maintain for the entire exercise period.
Do a total of 20 minutes after the warm-up.
Total duration: 25 minutes.
