My workout is it okay?

[excelsion]

im doing a cardio program in which i do 7 days a week on my stationary bike
i do two days low intensity two times a day for 30 mins then on the next day i do HIIT for 20 mins goin 30 secs hard 30 secs easy, im also trying to only take about 1800-2000 calories a day im 6'5 215 and im trying to go down to about 185-190 is this a good plan.

Thanks in advance

 

[corndogggy]

For starters, you need one day for rest. Only do this 6 days. Cycling is so low impact that you don't need to rest every other day. It's actually beneficial to hit the bike multiple days in a row, but, you still need one day off.

 

[corndogggy]

im doing a cardio program in which i do 7 days a week on my stationary bike
i do two days low intensity two times a day for 30 mins then on the next day i do HIIT for 20 mins goin 30 secs hard 30 secs easy, im also trying to only take about 1800-2000 calories a day im 6'5 215 and im trying to go down to about 185-190 is this a good plan.

Thanks in advance

Weight loss is slightly different, but from a cycling performance standpoint I see a couple other things that are wrong.

1. You would be better off not separating your normal days where you're doing low intensity. How low is "low" anyway? If you can bump up the intensity, you're going to see better results, but what I was getting at is the separation. From a performance standpoint, you want to train your body to flush away lactic acid. You're trying to get it to build capillaries and other things that can provide your muscles oxygen and flush away lactic acid. If you separate your workouts, you're not overloading your legs with lactic acid, so you're not going to get the same results as if you had loaded them up then kept going.

2. It sounds like you're doing interval training with sprints. Usually, from a lactate threshold standpoint, you're supposed to have 500 miles of base miles in before this would do much good, and that's on the road, not on a stationary bike, which is harder. I don't know if you're to that point or not, but, once you do that, you can do intervals, but they're a little different. I think that usually it's recommended to do 1 minute sprints with 2 minutes easier, then do it again. However, these sprints are supposed to absolutely break you down, meaning that they are so hard that you should feel like another 5 seconds is going to kill you. So, with this in mind, I really doubt that you could be doing 20 reps of sprints.

3. The above advice is from a cycling performance/racing standpoint only, not weight loss, but regardless... you really don't need to be doing high intensity stuff without a proper warmup. Doing sprints with no warmup period is just asking for trouble. Even on your normal days you should be warming up with a low intensity for 5 minutes then bumping up the intensity, then cooling down at warmup levels for the last 5 minutes. You shouldn't be doing the same intensity the whole way through, any time.

 

[excelsion]

Thanks for your reply, from what i read and understood your basically telling me to cut it down to six days and instead of doing low 2 times a day i should do it once for longer(lets say 45 mins?) as for the rest im still confused if its not to much of a hassel think you can recommend me a good workout schedule for this bike?

Thanks

 

[corndogggy]

Unless you really are concerned with biking performance as I mentioned above, I'd probably just cut the bike down to more like 3 days. When you do it, I'd warm up for 5 minutes at low intensity, then bump it up to moderate for 30 to 50 minutes, with a 5 minute cool down period at warmup pace. You can mix in sprints during this time. Go as hard and as long as you are comfortable with, but don't sit on the bike for more than an hour. If you feel like you can go for longer than that, then you're not going hard enough.

On your other days, with fat loss in mind, instead of doing the sprints on your bike, I'd recommend trying something totally different. Ask Steve here on the site for some strength training advice. Consider trying jump rope sessions. Even if you're stuck in the house you can still do pushups, crunches, stretches, and other things. Just mix it up, find a routine and activity that you enjoy. Try to hit your upper body some.

On that 7th day, rest. Don't do any exercise. Muscles take 48 hours to fully rebuild.

The problem with hitting a stationary bike so much is burnout. It seems ok for awhile, but you get tired of it and your body gets used to it. You end up just going through the motions and not seeing real results, and sometimes just quitting altogether.