stationary bike exercise programs

Hi

I have just got a stationary bike and would like some advice on exercise programs for it.

I was planning on just going for it but I think there should be more to it than that

1. what should my target heart rate be (189lbs, female, 5'8", 27yo)
2. how long should I work out for
3. what should my target speed be?
4. should I build up at all, eg 10 mins today, 20 tomorrow etc?
5. anything else?

TIA x

Hi,

I'm not an expert but when I use the bike I don't use the programs. When I started out using the bike, I picked a tension that was fairly easy to do. Then I started pedaling. When I got a good rhythm I looked at my RPMs or watts or whatever was tracking my speed and I'd try to keep that speed for 10 minutes straight. That really gives you a good workout. I've never sweat so much. :) Eventually, you can increase your speed, tension, and time.

I would suggest starting slow then when you are used to the bike and all it can do for you then I'd start some programs.

Congratulations. However, realize that you are putting  yourself in the position of coach and coachee.  That is a real challenge, especially for an inexperienced coach/trainer.

The most important thing is put your workouts down as a required part of your daily schedule.  Otherwise, your new exercise machine will end up being an expensive catch-all in no time at all.

You need to figure out where you are at in order to answer some of the questions on your list.  A build up would probably be a good idea but:

a) you should probably be able to workout strenuously for 40 min to an hour after a couple of weeks.  So see what you can do right out of the gate and then schedule incremental additions every 2 to 4 days.

b) you should vary your workouts.  Both intervals and steady endurance rides are useful.  An easy workout after one or two very strenous workouts can be helpful.

You can help yourself find the optimum level of effort and also monitor your effort level by getting and using a heart rate monitor (HRM).  You can get a fairly inexpensive one.  Some moderately priced devices will test your fitness and recommend a target heart rate (an beep annoyingly when you get out of the taget zone).

You also might want to invest in a DVD or set of DVDs that will give you a professionally planned workout routine.  I use Spinervals.

Good luck and best wishes.