Equipment, Workouts

3 Effective Low-Impact Workouts On The S22i Studio Cycle

According to the American Heart Association, adults should average at least 150 minutes of moderate aerobic activity each week. For many people, however, regular exercise can be taxing for them, putting strain on the body and the joints. Fortunately, some excellent exercise equipment on the market, such as the S22i Studio Cycle, makes it easy for people to perform productive, effective workouts in a low-impact form.

Here is what all people interested in their fitness and health should know about low-impact exercise and what they can accomplish with the S22i bike.

But First, What Is Low-Impact Exercise?

Low-impact workouts – NordicTrack

Low-impact workouts – NordicTrack

Low-impact exercise is a form of fitness where you do not have to place your body at as much risk for injury. Forms of low-impact exercise include movements such as swimming, yoga, or using an exercise bike, which exerts less direct force on the body. These types of exercises tend to be far gentler on joints such as those on your knees, hips, and ankles. A low-impact workout can give you a great alternative that keeps you active and improves your fitness level without putting additional stress on your body.

Many different types of people benefit from low-impact exercises. This includes people who are older, overweight, pregnant women, and those with injuries or otherwise fragile joints.

What Are The Benefits Of Doing Low-Impact Exercise?

In addition to providing you with a great workout without too much stress on your body and joints, low-impact exercise offers many other benefits as well. Those interested in this type of exercise will find that it helps them:

Increase Endurance

As you continue to do your low-impact exercise, it will help to build your endurance. Your muscles will strengthen and your lung capacity will improve with each breath, similar to the benefits you would receive from other cardiovascular exercise.

Build Strength

Performing low-impact exercise does not hurt your joints, but it will strengthen your muscles. Low-impact workouts, therefore, will make it easier for you to keep your body at a healthy weight, build lean muscle, and maintain a healthy lifestyle despite possible physical limitations.

Improve Cardiovascular Health

One of the biggest benefits for any type of exercise is the improvement it offers for your cardiovascular health. The regular workouts will strengthen your heart and blood vessels, which in turn keeps your cardiovascular system healthy and strong.

Low-Impact Features On The S22i Studio Cycle

The S22i bike has been carefully designed to provide you with low-impact exercise while continuing to challenge you and helping you improve your overall health. With this bike, you will encounter several features including:

Massive Incline Range

The S22i offers a 20% incline control and a 10% decline control. This makes it easy to customize your workouts and give yourself the real feel of the road. Intensify your workout with increasing and decreasing your incline – creating a highly effective workout that will take your fitness to the next level.

This feature can be paired with iFit®,  the Google Maps workout technology as well as the Live Interactive Training. With iFit®, you can take your training to bike paths around the globe and experience the path as though you were there in person.

With live interactive training, your iFit® personal trainer has the ability to control your resistance and incline, giving you confidence that you will receive the optimal workout.

Free Weights

You can also incorporate the included free weights easily into your workouts. The weights can be used with the bike to add even more intensity to your workouts while working your upper body – strengthen your arms while the bike works your lower muscle groups.

An advantage of the S22i that no other bike has is the flexibility of taking your workout off your bike to build more of a well-rounded workout routine. Exploring the 360 degree rotating display available on the bike and using with your included free weights, you can achieve an excellent cross-training workout.

Statistic Tracking

With the S22i, you will also find it easy to track your progress and personal stats. You can create your own workout routines, use one of the exercise videos through the bike, and track your progress. The real-time performance will help you remain motivated throughout your exercise routine, keeping you on task and progressing towards a more fit you.

Low-impact Workouts For Every Level

Beginner: Low-Impact Workout #1 On The S22i Studio Cycle

0:00 – 3:00 (minute): Warm-up. Start to pedal on the bike at a comfortable pace. Your resistance should be low – the goal is to just get your blood flowing.

 

3:00 – 7:00 (minute): Begin to increase resistance. Increase your resistance by about two increments. It should feel a little more difficult than your comfortable pace. You shouldn’t feel out of breath or as though you cannot go on yet, but you should start to feel as though you need to work harder.

 

7:00 – 9:00 (minute): Push yourself. Increase your resistance by another two increments. You should feel like you must work a little harder here, but it is not an impossible pace.

 

9:00 – 12:00 (minute): Return to the intermediate level. Decrease your resistance by two so that you return to your previous rate. Allow your body a chance of recovery while still maintaining your heart rate.

 

12:00 – 13:00 (minute): Increase your resistance by 3 increments. This will take you one step higher than your rate before.

 

13:00 – 16:00 (minute): Return to your intermediate level. Allow your body a chance to recover again while maintaining your heart rate.

 

16:00 – 20:00 (minute): Recovery. Decrease your resistance by two again so that you are back where you started with your warm up. This is your chance to allow your body to cool-down from your workout then hop off your bike and do some post-workout stretching. Post-workout stretching can help prevent cramps, reduce muscle soreness, and accelerate recovery.

Total Workout Time: 20 Minutes

Moderate: Low-Impact Workout #2 On The S22i Studio Cycle

0:00 – 5:00 (minute): Warm-up. Zero degree incline and relaxed pace. Use the five minutes to get your body warmed up and ready for the workout.

 

5:00 – 8:00 (minute): Increase your incline by 5 degrees so that you feel a little resistance. Maintain your warm-up pace.

 

8:00 – 11:00 (minute): Increase your incline again to 10 degrees and increase your pace slightly.

 

11:00 – 14:00 (minute): Slight break. Decrease your incline back to 5 degrees and slow the pace slightly.

 

14:00 – 18:00 (minute): Increase your incline to 15 degrees and push your body to a faster pace. You should not be able to hold a conversation during this portion.

 

18:00 – 21:00 (minute): Decrease your incline back to 5 degrees and slow your pace back down.

 

21:00 – 24:00 (minute): Increase your incline to 10 degrees and cycle at a moderate pace.

 

24:00 – 28:00 (minute): Cool-down. Decrease your incline again back down to zero and recover.

 

28:00 – 30:00 (minute): Step off your bike and cool-down with post-workout stretches.

Total Workout Time: 30 Minutes

Advanced: Low-impact Workout #3 On The S22i Studio Cycle

0:00 – 5:00 (minute): Warm-up. Start at an easy pace that will get your heart to beat a little faster and get your legs ready to work hard.

 

5:00 – 15:00 (minute): Interval One.

Increase your resistance by 3 and pedal as hard as you can for 8 minutes.

Decrease your resistance by 3 to your warm-up pace for a 2 minute recovery.

 

15:00 – 25:00 (minute): Interval Two.

Increase your resistance by 4 and pedal as hard as you can for 7 minutes

Decrease your resistance by 4 to your warm-up pace for a 3 minute recovery.

 

25:00 – 35:00 (minute): Interval Three.

Increase your resistance by 5 and pedal as hard as you can for 6 minutes

Decrease your resistance by 5 to your warm-up pace for a 4 minute recovery.

 

35:00 – 40:00 (minute): Cool-down. Maintain your lower pace then finish your workout with post-workout stretching.

Total Workout Time: 40 Minutes

Low-impact exercise provides people of all fitness levels and physical abilities a chance to get an excellent workout and improve their overall health. If you want to boost your fitness level without hurting your joints, incorporate one of the workouts above into your weekly routine and see how they can challenge you!

Sources:

www.heart.org