The weather doesn't allow you to go out every day to play 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.
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Increase in work performed, simple and repetitive exercises and muscular adaptation during exercise / reduces the effect of physical and mental fatigue
Photo Stimium® Pwr Creatine tabs + link to the product
Increase in work performed, simple and repetitive exercises and muscular adaptation during exercise / reduces the effect of physical and mental fatigue
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Increase in work performed, simple and repetitive exercises and muscular adaptation during exercise / reduces the effect of physical and mental fatigue
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.
So, let us once again repeat the importance of good sleep (at least 8 hours), a balanced diet and continuous hydration. 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.
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Reduces muscle fatigue and relieves cramps
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Reduces muscle fatigue and relieves cramps
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.
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Reduces fatigue / Maintains water-electrolyte and acid-base balance / Antioxidant action
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Reduces fatigue / Maintains water-electrolyte and acid-base balance / Antioxidant action
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.
Good session !
