This is a six part series on the Assault Bike: what it does; why you should do it; and how you can do it effectively. The Assault Bike is challenging and without a good sense of why you are doing what you doing it might be quickly abandoned before you start to repeat the real benefits of it.
The Assault Bike is a brand name for a stationary exercise bike that uses air resistance for its operation. It typically has a large fan wheel at the front that creates resistance as you pedal. The harder you pedal, the more resistance you encounter. Air bikes are popular for high-intensity interval training (HIIT) workouts due to their ability to provide a full-body workout and intense cardiovascular exercise.
White Lion Strong – Gym in Winnipeg currently has an Assault Bike so we thought it would be great idea to tell you about the benefits and how get those benefits through regular planned programming
The Assault Bike can offer several benefits:
- Full-Body Workout Assault bikes engage multiple muscle groups simultaneously, including quads, hamstrings, calves, glutes, and upper body muscles like the arms and shoulders.
The assault bike engages multiple muscle groups in both the lower and upper body, making it an efficient tool for a full-body workout. The pedaling motion activates the quadriceps, hamstrings, and calf muscles, while the handlebars engage the muscles in the arms, shoulders, and upper back.
Training Session Example: A session could include intervals of high-intensity pedaling combined with arm-driven exercises like push or pull motions on the handlebars, creating a comprehensive full-body challenge
- Low-Impact: This equipment provides a low-impact workout, making it suitable for people with joint issues or those recovering from injuries.
The assault bike’s design minimizes impact on joints and ligaments, making it an excellent option for individuals with joint issues or those recovering from injuries.
Training Session Example: those that can perform low-impact interval training on the bike by monitoring WATTS, SPEED, and CALORIE output focusing on controlled, smooth pedal strokes to reduce stress on joints.
- CaloricDemand: Assault bike workouts are effective for burning calories and aiding in weight loss goals.
High-intensity workouts on the assault bike can lead to significant calorie expenditure. The combination of lower and upper body engagement, along with monitoring WATTS, SPEED, and CALORIE outputallows you to increases energy expenditure.
Training Session Example: Incorporating sprint intervals with maximum effort and short recovery periods is an effective way to boost calorie burn on the assault bike.
- Cardiovascular Health: Regular use improves cardiovascular fitness and endurance.
The assault bike provides a cardiovascular challenge that can enhance aerobic fitness and endurance. The continuous, rhythmic pedaling and the coordinated upper body pushing and pulling can increases heart rate and improved cardiovascular fitness.
Training Session Example: Structured cardio workouts on the bike, such as long-duration steady-state rides or interval-based training, help improve cardiovascular health and endurance.
- Strengthens Leg Muscles It’s particularly effective at building leg strength.
The pedaling motion on the assault bike primarily targets the quadriceps although the hamstrings and calves also contribute to pedaling.
The Assault Bike is versatile and can provides a full-body, high intensity, low-impact training session, making it suitable for various fitness goals and individuals with different fitness levels.
