The weather doesn't allow you to go out every day to do sports? Training at home is an ideal solution to compensate for this lack.
Among the most used indoor equipment, we find the home trainer, an exercise bike with which it is possible to actually ride. Increasingly popular with athletes, it offers a wide variety of practices and allows effective training at all levels: from improving technique to increasing intensity, including a warm-up phase. adapted.
So, how to properly train on a home trainer? What steps should you not miss? Here are some tips for making sports in an apartment a moment of real pleasure, and no longer just a fallback solution.
The home trainer, a complete and effective practice
Training on an exercise bike must begin with a warm-up phase, essential for preparing the body as a whole. This allows you to gradually increase your heart rate and body temperature, in order to avoid injuries.
Its duration, between 15 and 20 minutes (included in the 40 to 60 minutes for the entire session), must include different stages, with a progression in the intensity of the effort. In order to know the power and speed of your workout, it is very useful to know your VMA (Maximum Aerobic Speed). The first data defines the speed at which your body reaches maximum oxygen consumption. To obtain it, run at the same speed for 6 minutes, but as quickly as possible, to test your endurance, and multiply the distance covered by 10 to find your hourly speed.
How to establish your training method?
To optimize training on your home trainer, it is best to consult a professional. Failing that, establish your sessions according to an objective.
The home trainer offers a wide variety of exercises, particularly for:
- Develop your muscular power, with strengthening programs.
- Improve your technique, with intense pedaling over short periods, in order to achieve so-called “round” pedaling, that is to say as efficient as possible, without pause.
- Respect a minimum endurance, with objectives to achieve.
After training, a method that continues
A sports workout doesn't end the moment you stop running or the moment you get off your bike. Recovery is an essential phase, and allows not only to reap the maximum benefits from the effort made, but also to feel as good as possible, in particular avoiding aches and pains.
For recovery, we recommend Stimium® Mc3 or Stimium® Mc3 powder to reduce the risk of cramps, and combat muscle fatigue, Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to replenish vitamins and minerals and finally our Stimium Mix ® Iso Carb , to replenish these sources of glycogen and proteins.
It is also possible to use Stimium Boost Powder during your session for a complete recharge of carbohydrates and vitamins in the bottle.
So, let us once again repeat the importance of good sleep (at least 8 hours), a balanced diet and continuous hydration. To help in this relaxation segment, you can use Stimium Ashwagandha , the most powerful natural physical anti-stress, with antioxidant properties, restoration of physical energy, improvement of endurance and resistance. Massage and relaxation can only increase the benefits of this last stage, by providing your body with a feeling of well-being, and therefore a well-deserved reward after the effort - to help your body recover after a big session. of home trainer, Stimium GABA , is interesting because in addition to its action on increasing cardiac output, Stimium GABA lowers muscle tension, reducing muscle spasms (muscle-relaxing neurotransmitter) while also having an action on improving the quality of sleep.
The pitfalls of the home trainer
However, training on a home trainer has some disadvantages compared to cycling outdoors.
In particular, you should know that rolling in place leads to increased sweating. Knowing that the loss of water, and therefore minerals, can cause cramps and fatigue (or even injuries to muscles and tendons), it is therefore all the more important to take care of your hydration, with Stimium® Rgn3 Reload or Stimium® Rgn3 Clean-Up to restock with vitamins and minerals before and during your exercise.
Training on a home trainer therefore has many advantages, including the possibility of exercising efficiently, whatever the weather, whatever your level. Progress, made possible by the wide variety of intensities, is therefore guaranteed, as long as you set realistic objectives and follow the main advice that we have just developed.
It doesn't have the charm of an outdoor outing in the countryside, by the sea or in the mountains, but on the other hand, you can really see yourself sweating, and you can feel the effort, more than on an outdoor outing!
Good session !
