REV YOUR RIDE

The body ben­e­fits of us­ing the air bike at the gym.

Shape (Singapore) - - Contents -

TThe air bike is in a calo­rie-burn­ing league of its own, com­bin­ing the arm-pump­ing ac­tion of a cross­coun­try ski ma­chine with the leg-firm­ing power of cy­cling against se­ri­ous re­sis­tance.

Un­like its road or spin­ning coun­ter­parts, it uses a fan (which is why it’s also called a fan bike) to gen­er­ate wind re­sis­tance, so the harder you pedal, the harder ped­alling gets.

Your chest, back, arms, abs and obliques get sculpted dou­ble time as you ag­gres­sively push and pull the han­dles to gen­er­ate more power and speed. “You waste no time ramp­ing up or gear­ing down,” says Ian Ar­mond, a pro­gramme man­ager at Base­camp Fit­ness in the US, known for its HIIT work­outs fea­tur­ing the As­sault Air­bike. “There’s no ef­fort level you can hit that the bike can’t match, so the calo­rie-burn po­ten­tial is nearly un­lim­ited.”

Sure, you could use it for en­durance work­outs, but it truly shines in short bursts of all-out pushes, Ian says, which is why he cre­ated this work­out al­ter­nat­ing 40-sec­ond in­ter­vals of air bik­ing with body-weight strength­en­ers. Strap your feet into the ped­als and ride like mad, grip­ping the han­dles firmly as you push them out and pull them in with as much force as you can muster. The harder you go, the more re­sis­tance you cre­ate and the big­ger burn you earn. “You’ll en­gage your en­tire body and push up to your car­dio max for faster re­sults,” Ian says. You’ll likely feel on the brink of ex­haus­tion through­out be­cause you won’t get much of a breather. But that’s the point. “The bike won’t let you plateau be­cause you can never fully ac­cli­mate to the re­sis­tance,” he says. “It’s the sweet spot for melt­ing fat and build­ing mus­cle be­cause you’re con­stantly be­ing pushed just out­side your com­fort zone.” Try his power ride: We think you’ll be a fan of what it does for your body.

WARM-UP

Do 1 minute each of high-knees run­ning, then inch­worms (from stand­ing, fold for­ward and walk hands out to plank po­si­tion, walk feet to­wards hands, then stand. Re­peat).

ROUND 1

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do jump­ing jacks for 40 sec­onds. Take 20 sec­onds to get on the bike.

ROUND 2

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do straight-leg bi­cy­cle kicks for 40 sec­onds: Lie face up on the floor with hands be­hind head and arms bent wide, legs long and hov­er­ing above floor. Lift left leg and rotate torso to touch left knee with right el­bow. Switch sides and re­peat. Con­tinue al­ter­nat­ing sides. Take 20 sec­onds to get on the bike.

ROUND 3

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do power moun­tain climbers for 40 sec­onds: Start on the floor in plank on palms. Step left foot up to out­side of left hand. Hop to switch sides. Con­tinue al­ter­nat­ing sides. Take 20 sec­onds to get on the bike.

ROUND 4

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do squat 180 jumps for 40 sec­onds: Stand with feet hip-width apart and arms by sides. Squat, then jump as high as you can, ro­tat­ing midair so you land fac­ing op­po­site di­rec­tion. Con­tinue al­ter­nat­ing sides. Take 20 sec­onds to get on the bike.

ROUND 5

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do squat lat­eral leg lifts for 40 sec­onds: Stand with feet hip-width apart and arms by sides. Squat, then stand, rais­ing left leg out to side up to hip height. Con­tinue al­ter­nat­ing sides. Take 20 sec­onds to get on the bike.

ROUND 6

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do V-ups for 40 sec­onds: Lie face up on the floor with arms ex­tended over­head and legs long. Lift torso and legs, com­ing onto tail­bone so body forms a V. Lower. Re­peat. Take 20 sec­onds to get on the bike.

ROUND 7

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do speed skaters for 40 sec­onds: From stand­ing, hop to left side, land­ing on left leg, bring­ing right leg back and across left, as you touch left foot with right hand. Con­tinue al­ter­nat­ing sides. Take 20 sec­onds to get on the bike.

ROUND 8

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do blastoff push-ups for 40 sec­onds: Start in crouched po­si­tion on the floor with arms ex­tended in front of you. Spring body for­ward into plank po­si­tion, then do 1 push-up, push­ing back to start. Re­peat. Take 20 sec­onds to get on the bike.

ROUND 9

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do lunge kick­ers for 40 sec­onds: Stand with feet hip-width apart and arms by sides. Step right leg back into a re­verse lunge, bend­ing right arm for­ward and left arm back. Stand on left leg, kick­ing right leg for­ward and driving arms in op­po­site direc­tions. Re­peat for 20 sec­onds. Switch sides and re­peat. Take 20 sec­onds to get on the bike.

ROUND 10

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do side-plank knee drives for 40 sec­onds: Start on the floor in side plank on left palm. Bring right el­bow and knee to­gether to touch near waist­line. Re­peat for 20 sec­onds. Switch sides and re­peat. Take 20 sec­onds to get on the bike.

ROUND 11

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do plank walks for 40 sec­onds: Start on the floor in plank on palms. Lower to fore­arm plank one arm at a time. Re­turn to plank on palms one arm at a time. Con­tinue al­ter­nat­ing sides. Take 20 sec­onds to get on the bike.

ROUND 12

Pedal as fast as you can for 40 sec­onds. Take 20 sec­onds to get off the bike. Do siz­zle sprawls for 40 sec­onds: Run in place with fast feet. Ev­ery 5 to 10 sec­onds, drop, low­er­ing en­tire body to the floor. Pop up and im­me­di­ately re­sume fast feet. Re­peat.

“There’s no ef­fort level you can hit that the bike can’t match, so the calo­rie -burn po­ten­tial ıs nearly un­lim­ited.”

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