Get Super Toned Legs Cycling Indoors
Yes, you can get super toned legs cycling indoors. However, you have to give it time and be consistent with your workout plan. If you have a health club membership, you can use the spin, upright or recumbent bikes, it doesn't matter which type of bike you use. I have an upright stationary bike at home, I use when I am not biking outdoors.
Cycling is an aerobic activity that helps your cardiovascular system. It also helps to burn calories, lower your blood pressure, decrease your cholesterol levels, decrease your fat levels, increase your metabolism, improve your heart and lung fitness, and reduce your risk of diabetes.
Cycling benefits for legs
The best way to tone and strengthen your legs on the bike is to increase the resistance on the bike. You will not achieve your dream legs by keeping the resistance on level one. However, if you are a beginner or haven't biked in years, it is best to build up to where you are cycling three to four days a week for 20-30 minutes. Your bike speed should 70-85 RPM's a minute. Most bikes have the speed, time, calories burned, RPM's and etc. on the display panel. If your bike doesn't have the speed or RPMs you might have to invest in a cadence meter.
Once you have conquered cycling 20 to 30 minutes at 70-85 RPMs with ease, you can then proceed to the Get Super Toned Legs Cycling routine. Two days a week, you will be doing three workout videos and one day a week will be a cycling plan without the videos. You should give your legs a day of rest and do this workout every other day.
How to set up the bike correctly
To make sure the bike is adjusted correctly when sitting on the bike, put one leg on the pedal, extend it and that leg should have a slight bend at the knee. If not, adjust the bike up or down or forward or backward until you achieve that slightly bent knee.
Follow the cadence and the resistance cues to get most out of each workout
Day Three Cycling Workout
Warm-up 2 minutes cycling between 85-90 RPMs low resistance
Cycle between 55-60 RPMs and at a high resistance for 5 minutes*
Do two 30 second-one minute planks
Do two 15 reps back raises
Repeat four times.
*Your resistance should be at a level where it is hard to
pedal but staying between 55-60 RPMs without hurting your knees.