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  • 1.Online Workshop Assignment Stationary Bike Riding for Beginners EDCR 512: Using and Integrating Learning Technologies Ryan Fonio
  • 2.Introduction There are various types of cardio exercises that can help someone reach their personal exercise goals. Stationary bike riding is a type of cardio that many people enjoy, but it can also be boring to develop a routine that is motivating in the long run. Everyone is different, therefore it is important to know limits and set realistic goals, while also knowing the right amount to push yourself to increase your stamina. When I first began stationary bike riding, I struggled to ride a full 30 minutes without becoming winded. I started out slow, completing a 20-minute routine and slowly increased my minutes each week by small intervals. I can now ride 30-40 minutes without stopping or feeling tired afterwards.
  • 3.Benefits Stationary bike riding is one of the best cardio workouts you can do, and it can significantly lower the risk of heart disease and other ailments. It also lowers your resting heart rate and improves your sleep. Sleep is essential for your body to repair itself. Cardio workouts release endorphins, which help relieve pain or stress. It can significantly adjust your mood for the better, which improves overall quality of life. Stationary bike riding also helps to boost concentration. Stationary bike riding like most cardio exercise can trigger the immune system to activate and prevent illness. Safer than road cycling. Cycling outdoors can be a great way to exercise, but it does come with hazards like inattentive drivers, slick roads, and poor visibility. With indoor cycling your able to work out safely at a comfortably any time of the year.
  • 4.Target Heart Rates Prior to starting an exercise routine, it is important to consult with a medical professional for personal health tips. There are various normal resting and maximum heart rates depending on a person's age and exercise intensity. This can impact someone’s heart rate. A target heart rate, helps a person to know what heart rate they are aiming for to get the maximum benefit from their workout routine. Resting heart rate is essentially the number of times the heart beats per minute when someone is at rest. The maximum heart rate is estimated at 220 minus the person's age. A target heart rate during moderate-intensity exercise is about 50-70% of the maximum heart rate. The table below is a general guide for calculating target and maximum heart rates:
  • 5.Breakout room topic: How do you feel that stationary bike riding can help impact you in a positive way? Discuss some examples in areas of your life that you would like to improve by adding stationary bike riding into your workout.
  • 6.Understanding Quiz #1 Stationary Bike Riding can be helpful to me by: a). boosting mood and energy b). a low-stress exercise with cardiovascular benefits c). Improving daily sleep routine d). all the above
  • 7.Setting a Healthy Routine • When starting a stationary bike riding routine, it is important to ensure that you are eating a healthy, well-balanced diet with enough calories to support the amount of exercise. • It is vital to drink plenty of water before, during, and after riding. While stationary bike riding is low-stress activity, it is vital to plan for rest days to give your legs time to recuperate, especially during the first couple of weeks. • Important to invest in a good pair of comfortable shoes that work for your feet. This can have an impact on whether a workout routine is successful and enjoyable.
  • 8.Routine Development The key to developing a stationary bike riding routine that is successful, is by not overloading workout sessions. It is best to keep them simple, especially in the beginning. The vision is to develop the confidence and not be overwhelmed with unattainable goals. Stamina will take time to develop, especially when adjusting the resistance settings. The following is an example of a beginner’s training routine one week (7 days): Monday: Ride stationary bike for 20 minutes on low setting Tuesday: Ride stationary bike for 20 minutes and increase to a comfortable setting Wednesday: Rest Day - stretch or relax Thursday: Ride stationary bike for 25 minutes on low setting Friday: Ride stationary bike for 25 minutes and increase to a comfortable setting Saturday: Ride stationary bike for 30 minutes on low setting Sunday: Rest Day – stretch or relax
  • 9.Staying Motivated It is tough in the beginning to get used to having a fresh workout routine. It typically takes a couple of weeks for the exercise to become a daily routine and many people quit within this timeline. For this reason, starting out simple is imperative. Small milestones will help to build the confidence needed to move forward and build from that point on. Important to increase time and resistance gradually. Always listen to the body, especially when feeling fatigue set in. The body will tell you if you have done too much and maybe you need an extra rest day to recover. Goal setting should be done at the beginning and throughout. This goes for short-term goals to be accomplished, on the way to reaching larger goals. Be sure to celebrate the small moments and accomplishments during the journey. Search for different terrains to watch while riding. There are various workout videos that can be found for free on YouTube for all types of riders such as this one: https://youtu.be/sOpm6E1lnpc. This will reduce the mundane daily routine of staring at the time or listening to music. Keep track of progress in a notebook or calendar. This is typically a good way to visualize accomplishments and continue to feel motivated
  • 10.Ride at a Comfortable Pace Its important to ride at a comfortable pace, whether you plan to cycle for a short period of time or longer. Below are some videos that can be used to identify the various modes of stationary bike riding. Explained in these videos' warmups, rolling hills, endurance, climbs, sprint and cool downs. https://youtu.be/rEqRmKAQ5xM https://youtu.be/YKCy0HlH55M https://youtu.be/fQqndzvURAU
  • 11.Understanding Quiz # 2 Which of the following should you NOT do when developing a new stationary bike riding routine: a). increase resistance setting gradually b). increase stamina timely c). drink less water while riding d). Set realistic goals and expectations
  • 12.Small Group Discussion Share with your breakout rooms, how you’re going to start a new stationary bike routine or modify an existing one?
  • 13.Thank you for watching! I hope that you can take these tools along as you begin your journey stationary bike riding! Remember to start off slow as you begin a new workout routine, drink plenty of water, eat well and don’t over do it! Please refer to this guide whenever needed and consult with a medical professional in the event of a lingering health concern.
  • 14.References 7 Great Benefits of a Stationary Bike Workout. (2019). Healthline. Retrieved from https://www.healthline.com/health/fitness-exercise/stationary-bike-workout#benefits Stationary Bike Workout for Beginners. (2021). TopFitness Magazine. Retrieved from https://www.topfitnessmag.com/stationary-bike-workout-for-beginners/ Target Heart Rates Chart. (2021). American Heart Association. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates The 30-Minute Stationary Bike Workout You Can Do On Your Own. (2022). SHAPE. Retrieved from https://www.shape.com/fitness/cardio/spin-slim-workout-plan