The training with the Assault Bike They are increasingly popular. Mainly, for its contribution to improving performance. Although for some people the Assault Bike or AirBike It is still an unknown training device. The benefits they bring and the use of the Assault Bike in CrossFit They are contributing to the knowledge of it and the benefits it offers. Do you still not know the Assault Bike, its main benefits, or how to do this type of training? Keep reading, we’ll tell you everything.
What is the Assault Bike?
Colloquially defined as a hybrid between a stationary bike and a rowing machine. In addition to the Assault Bike, It is known as AirBike. You work with it, especially in interval training and AirBike exercises to CrossFit. However, training with Assault Bike can be integrated into various exercise routines.
Main reasons to continue training with Assault Bike
Knowing the benefits that AirBike training provides will help you determine if it is the type of device you need to exercise. Whether you are thinking about using the AirBike to CrossFit or for another type of complete training. The benefits are the following:
- Allows improved muscle strength and endurance.
- It is a very useful machine for muscle recovery.
- Helps you lose weight quickly and healthily since allows high-calorie burning in a short time. It is estimated that around 80Kcal in one minute of intense use.
- Does not exert joint impact making it ideal for recovery in joint injuries, in people with joint problems and to protect them during intense training.
- Improves aerobic capacity efficiently strengthening heart and lungs.
- Provides complete and balanced training of the muscles of the entire body.
- They allow great effort with a minimal risk of injury.
- Improves muscle oxygenation during training with Assault Bike.
- Is valid for different types of training depending on the objectives you want to achieve.
7 workouts with Assault Bike
The most common Assault Bike workouts are intervals. This is because it is especially used in CrossFit. But the possibilities go beyond HIIT training.
1. Training to burn calories
Training with the Assault Bike They are very effective in burning calories to the maximum. It is a demanding type of training but the results make it worth the effort.
To do this, work on the Assault Bike maximum power for one minute and then rest for two minutes. Continue until you complete 7 sets or, in other words, 21 minutes of AirBike training to burn calories.
2. Tabata Training with the Assault Bike
Ideal for working strength and resistance at the same time while optimizing the effort and time spent. If you are looking for training with Assault Bike for aerobic and anaerobic work at the same time, this is ideal.
Work 20 seconds at maximum intensity and rest for the next 10 seconds. You must repeat this exercise 7 more times to complete a cycle of 8 executions.
3. AirBike training with pyramid intervals
It is about combining work in sprints of different duration with rest at variable intervals. In a progressive series and return. The set of each series of sprints and work is one minute. The complete 9-minute training cycle is as follows:
- 10 seconds sprint50 seconds rest.
- 20 seconds sprint40 seconds rest.
- 30 seconds sprint30 seconds rest.
- 40 seconds sprint20 seconds rest.
- 50 seconds sprint10 seconds rest.
- 40 seconds sprint20 seconds rest.
- 30 seconds sprint30 seconds rest.
- 20 seconds sprint40 seconds rest.
- 10 seconds sprint50 seconds rest.
4. Exercise with AirBike to strengthen the legs
This type of training is especially effective for working the legs but it is very demanding. To perform it you must pedal standing, instead of sitting. Start by doing it in 10-minute sessions until you end up doing it in 15-minute sessions.
During each session, perform a short HIIT or pyramid interval work cycle:
- 10 seconds of intense foot pedaling, 10 seconds of rest.
- 30 seconds of intense pedaling while standing and 30 seconds of rest.
- 30 seconds of effort with intense standing pedaling, and 20 seconds of rest.
5. Assault Bike+ Push-ups
This routine can be done after a warm-up time or as a solo routine. In this last case, The effort made must be of greater intensity.
To do this, you must work with the Assault Bike for 10 calories followed by 10 push-ups push-up in a cycle containing 10 executions of the exercise.
6. Ultimate HIIT workout with AirBike
This is not an Assault Bike exercise. CrossFit is very common, however, It is one of the most effective Assault Bike interval workouts. It is especially indicated for people who feel comfortable with an exercise routine that they can perform in each workout.
For this one, you just need to work six minutes in intervals sprint and variable moderate pedaling. The order and time to execute are as follows:
- 55 seconds of moderate pedaling, 5 seconds of sprint.
- 54 seconds of moderate work, 6 seconds of sprint.
- 53 seconds of moderate pedaling, 7 seconds of sprint.
- 52 seconds of moderate work, 8 seconds of sprint.
- 51 seconds of moderate pedaling, 9 seconds of sprint.
- 50 seconds of moderate pedaling work, 10 seconds of sprint.
7. Training with the Assault Bike for beginners
Assault Bike exercises are popular ar CrossFit but you can also work with this machine if you have led a sedentary lifestyle and want to improve your performance. This is demanding for your current ability and will allow you to start improving in a short time and effectively to later face more demanding training sessions.
For this, he works for two minutes at medium intensity on the AirBike and rest for another two minutes. Repeat another cycle.
Take advantage of the benefits that training with Assault Bike provides you. Integrate work on this type of training machine into your exercise routines and optimize work time to achieve the results you want. You will see how efficient this machine is especially in interval work.
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