TRAINING WITH AIR BIKE: 3 ROUTINES AND PRACTICAL TIPS

Are you thinking of starting to do high intensity sports? Air Bike training can become your best option! This Crossfit machine offers you the possibility of training without leaving home. There is no longer an excuse to put your body to work!

The benefits of this type of exercise are many, since a good workout on a Crossfit bike helps strengthen your muscles, toning your legs, buttocks and abdomen. In addition, you can prevent different pains that usually have their origin in a sedentary life, poor posture and/or overexertion. In this article we tell you about the advantages of training on an Air Bike and tips so you can practice it optimally.

WHAT YOU SHOULD DO BEFORE STARTING YOUR EXERCISES ON THE CROSSFIT BIKE

The first thing you should keep in mind is that the exercise on the Air Bike or Crossfit bike is a HIIT workout. This is a high-intensity interval exercise with short recovery periods. For this reason it is important that before starting to use a Crossfit bike a maximum aerobic speed test (MAS) is carried out. This test consists of doing a physical test that allows you to discover what is the maximum capacity of effort that a person can perform to exercise without suffering cardiorespiratory problems. To do this, you have to pedal at a constant pace for 5-6 minutes and, once the time has elapsed, the average revolutions per minute can be seen on the LCD screen.

OTHER IMPORTANT CONSIDERATIONS THAT YOU SHOULD TAKE INTO ACCOUNT:

- Perform a warm-up before training: you should always warm up before exercising, but it seems that we forget this when we go to get on a gym machine. Carrying out a warm-up in which we work on the mobility of our joints will improve the training.

- Maintain a comfortable posture: to have a correct posture during the training session with the Air Bike you must adjust the bicycle to your measurements.

- Activate the core to maintain posture: as the minutes go by in our training, fatigue usually appears, and with it comes poor posture. To avoid this we have to activate the internal muscles of our middle zone ( core ), responsible for maintaining a proper posture.

- Maintain hydration: this is a fundamental part during the practice of sports, so remember to always have a bottle of water nearby to drink when you need it.

- Wear suitable clothing: train with breathable and fresh clothing.

- Do post-workout stretching: when you are going to finish your training session, don't do it all at once. Remember to spend five minutes stretching after training.

3 AIR BIKE TRAINING ROUTINES

Now that you know where to start with your training on the Air Bike or CrossFi bike, we leave you with 3 routines adapted to each type of level so that you can carry out your exercise sessions in the best possible way.

• Basic training

If you have led a sedentary lifestyle and want to improve your physical performance, you can also work with the Crossfit Air Bike. Although it is a demanding workout, it also allows a beginner to get on the Crossfit bike and start small.

To start, you can work for two minutes at medium intensity on the Air Bike or Crossfit machine and rest another two minutes. Repeat this one more time.

• Medium training

To do a medium level exercise you can train at maximum power for one minute and rest for two minutes. Continue until you complete 7 sets or 20 minutes of training.

• HIIT training moving forward

If you are an expert in Crossfit or you are used to doing high intensity sessions, you can try the HIIT training for the Air Bike. You need to work 6 minutes at variable moderate sprint and pedal intervals. The order and time to perform the exercises are as follows:

• 55 seconds of moderate pedaling, 5 seconds of sprinting.
• 50 seconds of moderate pedal work, 10 seconds of sprinting.

HOW LONG SHOULD YOU BE ON THE AIR BIKE?

Very long training sessions are not usually carried out with this kind of bicycle, and the sessions on this device are usually exhausting. It is generally used for HIIT workouts, performing short periods of high intensity with short intervals of active rest.

It is also often used to warm up before a sports session. Pedaling for 1 minute on the Crossfit bike quickly activates the whole body and leaves it ready to start training.

TIPS TO MAKE YOUR AIR BIKE TRAINING MORE EFFECTIVE

We know you love finding new ways to get the most out of your workouts. That is why we give you some tips so that you can give your best when you want to train with the Air Bike:

• Adjust the seat well: before you start, do not forget to adjust the seat to the height of your hips and ensure that your arms comfortably reach the handles. The legs should be only slightly bent and the arms not too extended when the handles are furthest from the body.
• Avoid spreading your elbows and knees: if you put your arms and knees out, you will be in a bad position. Keep them close and make the movement back and forth.
• Look straight ahead: take care of your back posture and don't let your head shrink while looking at the monitor. Try to look forward to maintain good posture and thus keep your airways open.
• Pay attention to your breathing – The importance of good breathing while playing sports is often overlooked. You must be especially careful in this type of intense training.
• Don't forget to use your arms – The main power comes from your legs on the Crossfit bike, but don't forget your arms as they help you keep pace and control your body to create that power.

COMMON MISTAKES WHEN TRAINING WITH THE CROSSFIT BIKE

When you start exercising on the Crossfit Air Bike, it is very important that you learn to use it correctly to avoid any type of injury or ailment.

These are the most common mistakes when riding an Air Bike:

• Not putting your feet on the pedals properly. It is essential to keep your feet parallel to the ground and place them properly on the pedals, since the greatest effort is driven by the legs and the grip of the feet is important.
• Having a bad posture. Take care of the posture of the back; align your shoulders and elbows, this will prevent aches and pains.
• Separate the knees. Hips, knees and ankles should be in line. Avoid moving your knees apart or too close together.
• Not adjusting the bike properly. Before you start, don't forget to adjust the chair to the height of your hips and ensure that your arms comfortably reach the handlebars.
• Bounce on the saddle during the exercise. Be aware of all movement during practice. If you feel like you're bouncing off the seat, you're not doing it right.

WHAT PARTS OF THE BODY DO YOU WORK WITH THE CROSSFIT BIKE AT HOME?

This Crossfit machine allows you to exercise both the upper and lower body through an air resistance mechanism. This is the main feature that differentiates it from a stationary or spinning bike. The energy with which the Air Bike works is generated by your own body and the inertia of the machine.

Pedaling this bike strengthens the calves, hamstrings, and quads. And this move also helps strengthen your back and glutes. With the bike handlebars you can also work the muscles of the upper body, including the shoulders, biceps and triceps.

You will also get the maximum benefits of cycling from the knees, ankles and hips. In addition to strengthening and building muscle, you work cardio to gain endurance.

Take advantage of everything that Air Bike training gives you! Complete your exercise routines with the Crossfit machine and optimize your work time to achieve the results you want. In the ATAA Sports online store you can find one of the best Air Bikes on the market from the InBody brand. You will be able to check how efficient this machine is especially in high intensity interval training, do you dare?