stationary biking

[carbless_in_seattle]

So I know that to build bulkier muscle, you lift heavier weights.

But, on a bicycle, does the same thing apply? I think that it does. Is it better for fat loss to cycle at a lower resistance faster and longer? Or at the highest resistance a little slower and for less time?

I feel like I get a better workout now that I've switched to the highest resistance, although I think that this might be bulking my quads too.

anyone have experience with this? will high resistance bulk up my thighs? I want svelt sleek gorgeous stems that go on for miles and miles and miles.

[Lyssie]

You're a girl, bulking up muscle is pretty hard to do... but with that theory, walking up the stairs versus taking the elevator should be bulking up people too, right? I lift pretty heavy and do not have bulky muscles. This is me being able to bench press 135lbs, do bicep curls at 25, shrugs at 50 (and I don't think I am bulky):



I know that doesn't show legs in baggy sweats, but they are not boyish looking either.. I don't lift light weights, do cardio at high resistance in spin, and basically abuse the daylights out of myself for fun

A lot of people use HIIT (High Intensity Interval Training) for maximum results, which is basically alternating spurts of high intensity along with lower intensity (so like, 4 minutes at almost your maximum with 3 minutes at a lower intensity) without letting their heartrate drop very low on the lower portions. In my spin, we would do (with 10 being your max) intervals for a lot of the time alternating between 8/9 and 4.

[carbless_in_seattle]

yeah, i do mostly hiit when i workout.

i lift the same as you and don't find that i am bulky either, however, have just noticed some pretty stout thighs on women bike riders around my neighborhood so was just wondering. My thighs are stout already, don't want to make my body even more disproportionate!

[julirama723]

I think if it's just the case of exercise, you won't have to worry. However, if you're training for the IronMan or something, then I'd worry about bulking up or having larger thighs.

When I do the bike, I usually do 1/1, 2/1, or 3/1 interval training using resistance as my variable. Each bike is different, but usually I keep 6 or 8 as my "recovery" resistance, and anywhere from 12-18 as my harder interval. If I'm doing 3/1 intervals (3 minutes at one resistance, 1 minute at another) I might do 3 minutes at 8 and 1 minute at 18. Or perhaps 3 minutes at 12 and 1 minute at 6.

Another thing I like to do on the bike is 8/12 second intervals. Sounds crazy, but I've read a few places that 8 seconds of faster, intense activity followed by 12 seconds of a normal recovery speed is great way to burn fat. It makes sense, you're basically short-tripping your body, much like you would a car. Every time you start your car (or begin pedaling with intensity and speed for those 8 seconds), it uses more "gas" than if you were to just keep it running (or pedaling at one speed or one resistance).

[carbless_in_seattle]

Originally Posted by julirama723

Another thing I like to do on the bike is 8/12 second intervals. Sounds crazy, but I've read a few places that 8 seconds of faster, intense activity followed by 12 seconds of a normal recovery speed is great way to burn fat. It makes sense, you're basically short-tripping your body, much like you would a car. Every time you start your car (or begin pedaling with intensity and speed for those 8 seconds), it uses more "gas" than if you were to just keep it running (or pedaling at one speed or one resistance).

yeah definitely I try to play around with short time intervals. like they say, look at a sprinters body vs. a marathon runners.

thanks for the tips both of you. Actually i should have included this in my original post, but i was asking because i was going to add ankle weights to my bike riding. but i have yet to try short time intervals using resistance, just speed. imma try that tonight.