Airbike Bootcamp: Benefits of Combining Cardio and Strength in a Workout

Updated: Sep 25



Strength and cardio workouts have a plethora of benefits, but it can be hard to fit in both methods into a busy routine. This leads to many people selecting one method and sacrificing the other; however, there is a better way to work out: combining both methods to create a supercharged workout that builds fat and strengthens muscles. Commonly referred to as “bootcamp” or “cross-training,” combined strength and cardio workouts deliver all the same benefits in a fraction of the time as regular separate workouts. Read on to learn more the benefits of airbikes (sometimes called fanbike), strength training with weight bearing exercises, combining both methods and a sample workout anyone can complete.


Benefits of Airbikes

Before talking about the benefits of an airbike, it’s important to establish what it is. Airbikes have a large fan that increases and lowers the resistance based on the speed of the rider on the pedals and handles. The more one moves, the more resistance they create for themselves. The benefits of an airbike include:


No Electronics With the exception of a calorie/heart rate display that’s powered by batteries, airbike do not rely upon a motor or electronics to work. The user simply moves to power the bike and sets their resistance based on how hard they are working out. This means users don’t need to worry about plugging into an electrical outlet to workout, nor do they need to deal with keeping the bike in a certain part of the house where they can comfortably use an outlet.


Burn More Calories – Researchers have proven that airbikes burn more calories than a stationary bike. This is due to the airbike working by using one’s own body strength to set the resistance and speed. While there’s no way to say someone will burn a set number of calories based on how long they’re on the bike, a journalist who used one burnt as many calories in ten minutes as they would have on a 35-minute run. Users get what they put into a workout on an airbike.


Low Impact – Whether one is injured or suffers from joint or mobility issues, an airbike provides a great workout being a minimal amount of pressure is placed on the joints. Traditional cardio workouts like running and jogging can put a lot of stress, leading to injury and burnout. By switching to an airbike, these issues can be avoided. Avid runners should also consider adding an airbike to their workout plan as well to keep their bodies in prime shape.


Great for Beginners – Due to requiring no complicated equipment or techniques, airbikes are an excellent tool for those starting out on their exercise journey. All one needs to do is set up the airbike and start working out. How easy is that?



Benefits of Strength Training with Weight Bearing Exercises


Build Stronger Bones – Numerous studies have proven that weight bearing exercises help to slow bone loss and may even help build bone density. This is especially great news for those over 40, who experience bone loss at a rate of roughly 1% per year. Stronger bones reduce the chance of forming osteoporosis as well as helping to combat symptoms for those who already have it.


No Equipment – Weight bearing exercises rely on the body to workout, which means one doesn’t need any equipment to work out. Users simply need to bring nothing but themselves. This makes it perfect for those looking to start a workout routine but aren’t ready to make a large financial investment into their new plan.


Completed Anywhere – Because users don’t need to worry about lugging along equipment when they’re out of town to complete their workout routine. This also makes it easy for those looking to complete a workout but live in a small living space.


Hard to Over Exert – While it’s not impossible to over exert oneself when using weight bearing exercises, it is easier to listen to the body’s natural cues that it’s time to end a workout. One cannot add more weight than their natural body weight when using their own weight to workout.


Combining Airbike and Weight Bearing Exercises into One Bootcamp Workout


Combining airbike exercises with weight bearing exercises into one bootcamp workout is an excellent method to get a fit, toned body in almost no time at all. By utilizing both methods, one receives all of the benefits of both exercises without needing to separate their workouts onto different days.


Sample Bootcamp Workout


This 40-minute workout is sure to get anyone sweating. Make sure to focus on proper form throughout the workout; it’s better to practice proper form and take a little more time than rushing through the work out. Due to the intensity of the workout, Fitscope recommends completing it no more than three times a week.


5-minute warm up ride

10 second sprint, 50 second rest

20 second sprint, 40 second rest

30 second sprint, 30 second rest

40 second sprint, 20 second rest

50 second sprint, 10 second rest

40 second sprint, 20 second rest

30 second sprint, 30 second rest

20 second sprint, 40 second rest

10 second sprint, 50 second rest

10 x burpees

20 x push ups

30 x squats

40 x lunges

50 crunches

40 x lunges

30 x squats

20 x push ups

10 x burpees

Repeat the entire airbike pyramid sprint circuit one time

5-minute cool down ride

Note: Sprints are completed on the airbike.


Conclusion


Combining your air cycling workouts with your weight bearing strength workout program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.

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