How to do a tabata workout on a bike?
- 818 Odsłon
- Garret Crawford
- 13 July 2021
- Tabata Train with us You need about 4 min. to read
High-intensity exercise is one of the most popular fitness trends. Tabata is also gaining recognition in the cycling world.
What is tabata on a bike?
Interval training involves alternating series where you complete intense exercises in different sequences. In the case of cycling, exercises with increased load are designed to increase the heart rate to up to 90% of the maximum capacity and accelerate the pace of cycling.
Tabata on the bike should be performed on equipment that displays information about the number of revolutions performed per minute, or RPM. Most often this type of equipment has a stationary bike, but in the case of mobile vehicles, you can buy a suitable device. Research conducted by scientists unequivocally confirms the improvement of performance, increasing respiratory efficiency, physical strength, endurance of muscles engaged in work or fat burning rate.
TABATA – everything you need to know !
?? TABATA – historical background.
The author of the protocol is Izumi Tabata, who was …
Published by GymLab Monday, 27 August 2018
What should a training plan look like?
One of the basic tenets of Tabata is to do it under the guidance of experts. Training with too much load on the body can give bad results, lead to injuries and negatively affect overall fitness. The intensity should be increased regularly but only slightly so that the body does not get used to new conditions but is not overloaded.
The program for people who start tabata training on the bike includes 30 seconds of effort interspersed with a minute of relaxation or active rest. The series should be about 5 repetitions. The workout can be completed two to three days per week. It is important to remember that the workouts should not take place day after day, as they can be too much of a strain on the body that is building form.
Increasing the intensity of the workout for beginners should include an even distribution of forces, i.e. a combination of 1+1. During the first minute you ride at your maximum capacity, while during the next minute you reduce the pace, still actively pedaling.
Effectiveness of tabata on a bicycle
A study conducted by Japanese scientists on HIIT cycling training showed that the performance parameters of the participants increased by 28%. The result is very promising, but it should be remembered that the cyclists studied did the training 5 days a week for 1.5 months. For amateurs and beginners such a high load is impossible to perform, so the results may be less impressive at first.
It doesn’t change the fact that regular and well-structured tabata training can improve physical condition, improve the efficiency of the body and increase its endurance. In the published study there was also no information about the level of advancement of the cyclists participating in the study, so the results should be approached with caution.
What to remember during training?
The whole training unit should not last longer than 40 minutes. During this time you can warm up your body and prepare it for intensive physical effort. Then perform interval training for a maximum of 15 minutes according to your pre-determined goals. The load should be increased at intervals of about two weeks.
After completing the interval training series, you may continue with traditional exercises for several minutes or perform a series of manual exercises to relax tense muscles. During the workout you should also remember to properly hydrate your body, which during intense exercise loses much more minerals and nutrients than during a traditional unit.
The decision to start tabata should be consulted with a specialist who will select an appropriate training programme according to the current possibilities and predispositions of your body. This will ensure that tabata will be carried out in a safe and effective manner.
Featured photo: Freepik
- amateur cycling training
- amateur cyclist training
- benefits of cycling
- bicycle calories
- bicycle kcal
- bicycle kcal burning
- bicycle training weight loss
- bike workout
- bike workout plan
- bike workout plan
- burning calories cycling
- burning calories on the bike
- calorie burning bike
- cardio intensive workout
- cardio workout
- cardio workout
- cardio workout bicycle
- cycling
- cycling
- cycling
- cycling
- cycling
- cycling advantages
- Cycling as a physical activity
- cycling benefits
- cycling calories benefits
- cycling calories effects
- cycling effects
- cycling exercise
- cycling exercise effects
- cycling fitness training
- cycling for what it does
- cycling for whom
- cycling information
- cycling intervals
- cycling training
- cycling training calories
- cycling training effects
- cycling training for beginners
- cycling training for beginners
- cycling training for fat burning
- cycling training for the amateur
- cycling training for weight loss
- cycling training intervals
- cycling training plan
- cycling trivia
- cycling weight loss
- cycling what gives
- cycling what kind of workout
- cycling workout
- cycling workout calories
- cyclist's workout
- does cycling lose weight
- does tabata burn fat
- Exercise cycling calories
- fat burning
- fat burning on the bike
- fat burning tabata
- fitness training bike
- functional training bike
- HIIT exercises
- HIIT tabata training
- HIIT training
- HIIT training effects
- HIIT training exercises
- HIIT workout
- HIIT workout example
- HIIT YouTube Workout
- how cycling helps
- how cycling improves health
- how to ride a bike
- how to start cycling training
- how to start training on a bike
- how to train cycling
- intense calorie training
- intense tabata
- intensive fat burning workout
- intensive fat burning workout
- intensive training exercises
- intensive training for advanced
- intensive weight loss training
- intensive workout
- interval cycling training
- interval training bike
- interval training cycling
- leisure cycling
- mountain bike training
- road bike workout
- tabata 2021
- tabata advantages
- tabata benefits
- tabata bike
- tabata bike workout
- tabata description
- tabata does it work
- tabata effectiveness
- tabata effects
- tabata exercises
- tabata exercises for advanced users
- tabata exercises for beginners
- tabata exercises YouTube
- tabata for advanced users
- tabata for beginners
- tabata how it works
- tabata interval training
- tabata on a bike
- tabata on a bike effects
- tabata sample exercises
- tabata training effects
- tabata training examples
- tabata training for a flat stomach
- tabata training for advanced
- tabata training for weight loss
- tabata training for whom
- tabata training on a bike
- tabata training set of exercises
- tabata what effects
- tabata what is it
- tabata what it does
- tabata what it gives us
- tabata what it is
- tabata what kind of exercises are these
- tabata what kind of workout is it
- tabata what strengthens
- tabata workout
- tabata workout bike
- tabata workout description
- the benefits of cycling
- training bicycle
- training bike effects
- training for road bike
- training on a bike what gives
- trekking bike
- very intensive training
- weight loss workout bike
- what cycling is all about
- what effect does cycling have
- what is cycling for
- what kind of cycling training to lose weight
- what kind of cycling workout
- what tabata is
- what training on a bike gives you
- whether cycling is healthy
- whether tabata is effective
- workout bike for beginners
- The Benefits of Vitamin B17: Discover the hidden powers of this essential nutrient
- The Best Non-Stimulant Pre-Workouts to Maximize Your Training
- What is the best thing to eat during menstruation?
- Exercise a natural support during postpartum depression
- Headphones for sports – which models are worth opting for?