How do you make ergometer training effective? Duration and intensity of the units
The cycle ergometer is one of the most popular training machines both in the gym and at home. This is because you can warm up gently, cycle while watching your favorite TV show over the winter break or lose a few pounds next to your bed, all of which works best when your training is perfectly tailored to what you want to achieve. But what does this mean in concrete terms for training on the ergometer - how long and how often should you train?
Units on the ergometer: how often does it make sense to train?
The ergometer is a piece of training equipment that you could, in principle, use every day. After all, ergometers are particularly quiet and relatively space-saving, so there's nothing wrong with streaming a show or movie while cycling. In practice, however, there is, because if you train too much, your muscles can't recover properly. However, this is crucial for muscle building and also to prevent injuries.
It's better to train 2 to 3 times a week to maximize your results and minimize training time. Increasing the intensity is always more efficient than increasing the duration of your training. Even if you enjoy long bike rides on the ergometer, you should prefer intervals and sprints on the bike trainer to long, monotonous workouts. This will fundamentally and sustainably improve your training.
It's not just beginners who shouldn't overdo it with the length of the training sessions, as a shorter training duration is also recommended for advanced athletes. 20 minutes is perfectly adequate, and you don't need to do more than 30 minutes per workout.
Pedaling faster or increasing the training resistance should therefore take priority and you should see this as positive news. After all, your workout should work and not take up large parts of your day. Good ergometers not only have the ideal resistance to keep you going for a long time, but also training computers. They offer you special units that really help you improve. Warm-up and cool-down are also integrated, which is also an important component for muscle health.
Better on the ergometer - how effectively can you cycle indoors?
When training, you should worry less about how long and how often you want to use the ergometer and more about how well. Adjusting the quality of the sessions should always be the first step on the way to more endurance and strength, because this is how you adapt your training like a pro. Endurance training does not necessarily mean that you should train long and slowly. Short units are much better suited to keeping you fit.
Find the right ergometer for you now at an unbeatable price!
Editorial team fitnessmarkt.de (EA)
Image credit: #221214508-Wellnhofer-Designs-AdobeStock_.png
Published on: 11 January 2018