2) Burns calories:Įstimating calories burned during a workout is always challenging because it depends on several factors, including your height, weight, and exertion during exercise. Non-stop engagement plus resistance equals more muscle. As your lower-body muscles are cycling the entire time, and your arms are continuously working in a pushing-pulling motion, all of your major muscle groups engage for the duration of your air bike workout. Remember that long list of muscles we just highlighted? Thanks to the resistance, each of them become stronger when using an air bike. The benefits of an air bike workout are plentiful. We just threw a lot of muscles at you, so here’s a simplified breakdown of all the muscles working. Whew: Our muscles are tired just thinking about all of that work. As all of that is going on, your abdominals, obliques, and the lower back’s erector spinae are isometrically contracting to keep you upright and stabilized. On top, your triceps and anterior deltoids on one side are working to push the handles, while your biceps, lats, and posterior deltoid on your other side are pulling the handles backward. Combine those movements and qualities into one powerhouse piece of gym equipment (ahem, the air bike), and you’ll activate every major muscle group.Ĭycling against the ever-increasing resistance, your glutes, quadriceps, hamstrings, hip flexors, and calves are activated. A treadmill, elliptical, rowing machine, and stationary bike require activation from the lower body muscles. Just think of the different cardio options available in your gym: the elliptical does a great job working the arms, shoulders, and chest, while the rowing machine works the back. WHAT MUSCLES DOES AN AIR BIKE WORK?Īlmost every muscle in your body works thanks to the pushing, pulling, cycling, and resistance. The air bike burned max calories, increased muscle, and improved the cardiovascular system. Study participants increased their heart rate to between 163 to 170 beats per minute, exceeding the requirements for a high-intensity workout. Research shows the air bike leads to additional muscle mass and more cardiovascular work than a leg-only pedaling bike 1. It's also a true workout superstar for high-intensity interval training and Tabata workouts, making it a full-body exercise that torches calories. The exercise equipment targets your chest, back, arms, abdominals, obliques, and legs. The assault bike is an incredible head-to-toe workout that challenges your aerobic and anaerobic systems, simultaneously improving your endurance and strengthening your muscles. No one said a cardio machine needs a fancy screen to be effective. Your arms will pump like you're cross-country skiing, while your lower body cycles through some powerful resistance.Īnother difference between the assault bike and a more traditional stationary bike is that the attached fan makes the resistance harder the faster you pedal. You’ll appreciate the extra willpower the next time you need to push yourself to get one last rep in.Īn assault bike, also known as a fan or air bike or fan bike, takes cycling up a notch by incorporating the upper body into the workout. Not only does an assault bike work your entire body, but it also exercises your mental toughness. How often you should perform air bike workouts. The 5 best assault bike workouts for you to try.The ideal length for assault bike workouts.The benefits of an assault bike workout.What muscles do assault bike workouts work.Whether an assault bike is a good workout (hint, it is!).It's also easily incorporated into high-intensity interval training or Tabata-style workouts, meaning the calorie burn is high, and the time it takes to burn them is low. The full-body cardio machine works your anaerobic energy system (the same energy system you rely on to lift heavy weights!) while boosting your cardiovascular endurance. But, no accessories are needed for this machine, which provides an incredible workout using only a no-frills bike and attached fan. At first glance, an assault bike may look less than impressive with its old-school vibe and none of the flash of a Peloton.
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