If you're seeking a workout that pushes your limits while incinerating calories, an air bike workout might be the perfect solution. Also known as the fan bike or assault bike, this equipment is favored for its dynamic, full-body cardio workouts. Particularly popular within the CrossFit community, air bikes offer a unique blend of muscle engagement and aerobic conditioning.
What is an Air Bike?
An air bike is a type of stationary exercise bike often found in CrossFit gyms and used for HIIT workouts. Unlike traditional stationary bikes, it features a large fan connected to the flywheel, creating resistance based on air. The harder you pedal, the greater the resistance, ensuring your workout is always challenging. The handlebars also oscillate back and forth, mirroring the motion of cross-country skiing, further engaging your upper body. At first glance, it seems like something from the Victorian era with a large front wheel… but it is definitely a thing of the future.
Key Advantages of Air Bike Workouts
- Dynamic Resistance: The air resistance continuously evolves, preventing plateaus and ensuring you're always pushed beyond your comfort zone, regardless of your fitness level.
- Versatility: Air bikes are suitable for both aerobic and anaerobic training. While effective for endurance workouts, they excel in short bursts of high-intensity interval training (HIIT).
- Calorie Burn: Air bikes are incredibly efficient at burning calories, with the potential to burn up to 80 calories per minute. The average person can burn between 20 and 30 calories per minute, significantly more than a traditional exercise bike.
- Full Body Workout: Air bikes challenge all major muscle groups, including hamstrings, quadriceps, calves, hip flexors, glutes, core muscles, back, chest, shoulder, biceps, and triceps.
- Science-Backed: Research suggests that air bike workouts provide benefits similar to a combination of strength, HIIT, and cardio training.
Why Air Bikes are Excellent for Weight Loss
The air bike is one of the few exercise machines that engage both your upper and lower body simultaneously. This simultaneous engagement is an excellent way to target multiple muscle groups and burn more calories in a shorter amount of time, thus contributing to more effective weight loss.
When compared to other forms of exercise, such as cycling or using a treadmill, an air bike burns more calories per minute.
There is no weight-bearing as you’re using an air bike, so this activity is a friendlier form of conditioning than running, skipping or stair climbing. As a result, you can technically do more of it - increasing your odds of achieving great weight loss.
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Practically speaking, the bike's resistance can be adjusted to increase the intensity of the workout, making it even more effective for weight loss. And on days where you’re unable to give 100%, simply pedal (or push) at a slower pace to ease up the intensity.
Structuring Your Air Bike Workouts
When starting with an air bike, gradually increase the volume and intensity of your workouts over several weeks. Moderate-intensity aerobic workouts are a good starting point to improve your aerobic fitness and prepare you for more intense sessions.
Air bikes offer a variety of workout options that can be tailored to your fitness level and weight loss goals. You can do steady-state cardio or high-intensity interval training (HIIT) workouts, depending on your preference. HIIT workouts are particularly effective for weight loss because they combine short bursts of high-intensity exercise with periods of rest, which helps to boost metabolism and burn more calories.
Types of Air Bike Workouts:
- Moderate-Intensity Aerobic Workouts: Improve aerobic fitness and serve as active recovery.
- HIIT Workouts: Efficient for weight loss, alternating high-intensity periods with low-intensity recovery.
- Anaerobic ATP-PC Energy System Training: Short, explosive bursts of maximal effort with sufficient rest, suitable for athletes with high strength levels.
- CrossFit: High-intensity, functional movements for power and endurance.
- Pyramid Training: Gradually increase and then decrease intensity or duration for improved cardiovascular fitness and fat burn.
Example Air Bike Workouts:
- Tabata: Pedal at maximum speed for 20 seconds, followed by 10 seconds of rest, repeated 8 times.
- Reverse Tabata: 10 seconds of hard work followed by 20 seconds of rest, repeated 8 times.
- Pyramid Intervals: Start with a 10-second sprint followed by 50 seconds of rest, gradually increasing sprint time and decreasing rest time, then reversing the pattern.
- Rounds for Time (RFT): Complete as many rounds of an exercise routine as possible within a set time. For example, cycle for 40 seconds, then complete 12 push-ups, 10 mountain climbers, 10 jump squats, and 10 jumping jacks.
- Burpee Integration: Incorporate burpees into your biking workout to increase the challenge. Cycle for 5 minutes at high intensity, gradually increasing the number of burpees.
30-Day Assault Bike Workout for Weight Loss:
This program mixes intensities and styles of routines, progressing from aerobic-based workouts to high-intensity anaerobic intervals.
- Weeks 1-2: Focus on aerobic base building with steady-state rides.
- Day 1: 30 minutes at 60-70% maximum effort.
- Day 2: Four rounds of 5 minutes at 70% effort, with 2 minutes of rest between rounds.
- Day 3: Three rounds of 8 minutes, gradually increasing output, with 3 minutes of rest between rounds.
- Day 4: Light 20-minute ride for active recovery.
- Weeks 3-4: Increase intensity with interval training.
- Day 5: Six rounds of 30-second sprints with 90 seconds of rest.
- Day 6: Four rounds of 60-second sprints with 2 minutes of rest.
- Day 7: Tabata intervals (20 seconds on, 10 seconds off) for 8 rounds.
- Day 8: Pyramid intervals, increasing and decreasing sprint times with corresponding rest periods.
Additional Workout Examples:
- Simple Interval Workout: Alternate between 30 seconds on and 30 seconds off, after a warm-up.
- Rounds for Time: Pedal as fast as you can for 40 seconds. When that time is up, hop off your bike to complete 12 push-ups, 10 mountain climbers, 10 jump squats, and 10 jumping jacks. Repeat this list of exercises.
Maximizing Your Air Bike Workout
- Proper Form: Maintain a straight back and ensure your seat is adjusted correctly.
- Listen to Your Body: Gradually increase intensity and volume to avoid injury.
- Stay Consistent: Aim for at least 20-30 minutes of moderate to high-intensity air bike workouts 3-4 times a week for effective fat loss.
- Combine with Diet: Pair your air bike workouts with a balanced meal plan for optimal weight loss results.
Air Bike vs. Other Cardio Options
- Air Bike vs. Treadmill: While both offer cardiovascular benefits, air bikes provide a low-impact, full-body workout, while treadmills are higher impact and primarily target the lower body.
- Air Bike vs. Traditional Stationary Bike: Air bikes engage both upper and lower body, leading to a higher calorie burn and more comprehensive workout.
Other Stationary Bike Options
There are generally three different types of stationary bikes: upright, recumbent, and dual-action. Each one offers slightly different benefits.
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Depending on your fitness level, joint health, and workout goals, you can focus on just one bike, or for more variety, you can try all of them at different times.
Upright bike
One of the most popular types of stationary bikes is the upright bike. It’s similar to a regular bicycle, with the pedals positioned under your body. The upright bike provides a great cardio workout while also strengthening your leg and core muscles. Depending on your preference, this bike can be used both standing or sitting. The downside of this bike is that the upright position can put pressure on your hands and wrists. Also, the small seat can be uncomfortable, especially for longer workouts.
Recumbent bike
With a recumbent stationary bike, you sit in a comfortable reclined position on a larger seat that’s positioned back from the pedals.This type of bike puts less stress on your upper body, joints, and low back. Your body is fully supported, which can make your workout less intense. You’ll also have less fatigue and muscle soreness after your workout. A recumbent bicycle is a good option if you have limited mobility, joint issues or injuries, or back pain. It’s also a safer option for older adults or those new to exercise.
Dual-action bike
A dual-action bike is the least like a regular road bicycle. It has handlebars that move back and forth to target your upper body muscles. So, while you’re pedaling and working your legs, you’re also able to get a solid upper body workout.
Other types of bikes
The indoor cycle bike, which is the most popular option in indoor cycling classes, is similar to an upright bike. However, it has an elevated seat.
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Another difference is that resistance is created with a weighted flywheel on the front, which is typically about 40 pounds. The resistance can be adjusted to simulate hills or riding into the wind.
A less common type of stationary bike is a fan or air bike. This bike doesn’t have any preprogrammed options. Instead, you create resistance by pedaling.
The faster you pedal, the faster the wheel blades rotate and the more resistance you generate. These bikes are generally less expensive than other types of stationary bicycles.
Safety Considerations
Stationary bikes are safer than riding a bike out on the road, but there are still safety concerns to consider:
You may develop muscle fatigue or injury from the repetitive motion or from using poor form. You could fall off the bike or injure yourself if you don’t balance yourself correctly. To stay safe with a stationary bike workout, keep these tips in mind: Always position your body correctly and use proper form. If you’re unsure of the right position or correct form, ask a certified personal trainer for help. Take a break to allow your body time to recover if you develop any pain or muscles aches from cycling. Don’t exert yourself beyond your own limits, especially when cycling in a group class. Don’t feel compelled to keep up with the group. It can be dangerous to push yourself too hard, especially if you’re new to exercising. Talk to your doctor if you have issues with your balance, blood pressure, or heart health to make sure a stationary bike workout is safe for you.
Additional Benefits of Stationary Bike Workouts (Including Air Bikes)
- Boosts Cardio Fitness: Cycling strengthens your heart, lungs, and muscles, improving blood flow and oxygen throughout your body.
- Burns Body Fat: High-intensity workouts burn calories and build strength, leading to fat loss.
- Provides a Low-Impact Workout: Smooth movements strengthen bones and joints without excessive pressure, making it suitable for those with joint issues or injuries.
- Strengthens Legs and Lower Body Muscles: Pedaling strengthens calves, hamstrings, and quadriceps, while also working core, back, and glutes.
- Allows for Interval Training: Varied resistance levels make it ideal for interval training, burning more calories in less time and elevating cardio fitness.
- Safer than Road Cycling: Eliminates hazards associated with outdoor cycling, such as traffic, road conditions, and weather.
Indoor Cycling Plans
For beginners If you’re just beginning to building your fitness, the key is to start slowly and to gradually add more time and intensity. Start with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness. Here’s a sample beginner’s workout: Start off pedaling at a low intensity for 5-10 minutes.Switch to medium intensity for 5 minutes, followed by: high intensity for 1-2 minutesmedium intensity for 5 minuteshigh intensity for 1-2 minutesmedium intensity for 5 minutesFinish by pedaling at a low intensity for 5 minutes.
For weight loss This type of workout helps to burn calories and body fat, and it can be a good option to include in a weight loss plan. It’s also a good option if you want to switch up your resistance levels quickly. Here’s a sample weight loss workout plan: Start off pedaling at a low intensity for 5-10 minutes.Switch to medium intensity for 3-5 minutes.Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes.Cool down by pedaling at a low intensity for 5-10 minutes.
For interval training Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training. Here’s a sample interval training plan: Start off pedaling at a low intensity for 10 minutes.Switch to medium intensity for 10 minutes, followed by: high intensity for 2 minuteslow intensity for 2 minutes high intensity for 2 minuteslow intensity for 2 minutes high intensity for 2 minutesCool down by pedaling at low intensity for 5-10 minutes.Over time, you can increase your intervals one minute at a time.
Redefining Cardio
The Assault bike - also called an air bike or a fan bike - generates air resistance when you pedal. The harder you push, the more air is generated. It looks like a stationary bike, but with a giant fan on the front wheel. Rather than pressing buttons to change speed, the speed is powered by you.
You’ll get the same high-intensity results from using the air bike in lieu of a treadmill or pounding the pavement outside. But the beauty is these bikes won’t put your body at risk for injury like running might, because they don’t force blunt impact on your joints. Cycling or rowing are easier on your skeletal structure than running on a treadmill or outside. Over time, your joints will thank you for putting less stress on them - without having to decrease the intensity.
Because the bike is built in such a way that you need to use your legs and arms to move it, you’ll be setting yourself up for a consistent cardio burn that can maintain a higher output for a longer period of time. Once your pedals start turning the wheel, they’ll also set your arms up for success in increasing your speed. Together, both sets of limbs will work in tandem to increase your heart rate into an aerobic or anaerobic state, which, over time, will increase your cardiovascular endurance and caloric burn. You’ll be building strength without putting your joints at risk.