News1 min ago
Whats better for you?
3 Answers
To tone bum and hips - is an exercise bike better than a running machine?
Answers
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Hello, I�m a personal trainer.
It all depends on what the body experiences from the inside. Firstly you burn fat all over not in certain spots in the body (you can�t spot reduce). You need to vary the different types of fitness training to tone up and keep motivated. However to begin with you should start with light aerobic exercise and then work more towards shorter bursts (intervals). A good idea may be to use the Rate of Perceived Exertion (RPE) scale: 1=rest and 10=maximum exertion. So for example you may do 20 min of RPE 5 on a bike then move onto walking/jogging for another 20 min at the same exertion (5/10), or you could split it up into 10 min at a time if your getting bored. It takes a bit of practice to know yourself and your limits, think of 4-5 as warm up pace. Then for interval training you would do 1-3 min fast and the same amount of time to rest. IE 1min fast (9/10) 1 min rest (2/3) for 10 min (1:1 ratio), then move onto something else like a few 15 rep resistance exercises with 2/3 sets before going back to CV. This will keep you heart rate up throughout a session if you don�t have too long breaks. Remember to stretch at the end to loosen up. Keep a distinctive goal in mind, like waist size, weight or how fast you can do a certain distance e.g. 3 miles? The aim is to loose fat at a higher rate (more efficiently) at rest by getting fitter.
So in answer to your question you may choose whatever cardiovascular exercise you feel like, as it�s how intensively you work and for how long.
Tom.
It all depends on what the body experiences from the inside. Firstly you burn fat all over not in certain spots in the body (you can�t spot reduce). You need to vary the different types of fitness training to tone up and keep motivated. However to begin with you should start with light aerobic exercise and then work more towards shorter bursts (intervals). A good idea may be to use the Rate of Perceived Exertion (RPE) scale: 1=rest and 10=maximum exertion. So for example you may do 20 min of RPE 5 on a bike then move onto walking/jogging for another 20 min at the same exertion (5/10), or you could split it up into 10 min at a time if your getting bored. It takes a bit of practice to know yourself and your limits, think of 4-5 as warm up pace. Then for interval training you would do 1-3 min fast and the same amount of time to rest. IE 1min fast (9/10) 1 min rest (2/3) for 10 min (1:1 ratio), then move onto something else like a few 15 rep resistance exercises with 2/3 sets before going back to CV. This will keep you heart rate up throughout a session if you don�t have too long breaks. Remember to stretch at the end to loosen up. Keep a distinctive goal in mind, like waist size, weight or how fast you can do a certain distance e.g. 3 miles? The aim is to loose fat at a higher rate (more efficiently) at rest by getting fitter.
So in answer to your question you may choose whatever cardiovascular exercise you feel like, as it�s how intensively you work and for how long.
Tom.
1 to 3 of 3
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