Using a stationary bike for fitness?

Discussion in 'Player' started by MilanMadrid, May 28, 2015.

  1. MilanMadrid

    MilanMadrid Member

    Nov 27, 2014
    I see a lot of pros using stationary bikes to regain fitness after they're injured or during preseason. I thought it would be a good idea as it would take some stress of your joints and muscles since they're being hammered everyday during training or while weight training. However I've never used a bike for football fitness before, what are some good workouts you can use with it?
     
  2. jessepv

    jessepv Member

    Oct 19, 2014
    Club:
    FC Barcelona
    If you're going to use a stationary bike, make sure its the type you can stand up on. A good workout for football is to push yourself for 1 minute, stand up, turn up the resistance, and go as hard as you can. Then turn down the resistance and sit down and focus on slowing your heart rate for the next minute (bikes with heart rate monitors can help with this). Do this for 20-30 minutes for a quality workout, or go longer if you can! There are also plenty of other workouts designed for these types of bikes all over the internet, just google "spinner bike workouts".
     
  3. cleansheetbsc

    cleansheetbsc Member+

    Mar 17, 2004
    Club:
    --other--
    Most stationary bikes are crap. Unless you have a good spin bike or a real bike on a trainer, they aren't very effective. You'd be better off on an eliptical.

    I keep my road bike on a trainer in the winter and do lots of intervals in between a lot of steady state riding.
     
  4. jessepv

    jessepv Member

    Oct 19, 2014
    Club:
    FC Barcelona
    An elliptical?!? I can run like 10 miles straight on there and its barely a workout!
     
  5. cleansheetbsc

    cleansheetbsc Member+

    Mar 17, 2004
    Club:
    --other--
    Then you aren't going hard enough. What you put in is what you get out. I can sit on a bike and get nothing out of it or I can go so hard I fall off because my legs are shot.
     
  6. rca2

    rca2 Member+

    Nov 25, 2005
    My own experience with stationary bikes was disappointing. I used one while I was injured and could not run for 10 weeks or do upper body exercises per doctor's orders. It was great for aerobic fitness. I actually improved. I imagine if I had done intervals, it would have helped anaerobic fitness too. There was, however, a big drawback. I lost a lot of stength and power, therefore quickness, because my legs were not loaded like when doing sprints.

    I also don't like the bikes because the movements are very different than running. Same with treadmills. The feet pull on a treadmill instead of pushing.

    To summarize, a stationary bike as an addition to customary fitness work is fine imo. I would not, however, replace the customary fitness work with riding a stationary bike. As for soccer specifically, I have heard of stationary bikes being used as part of a warmup (presumable at the start to raise body temperature). I have not heard of them used otherwise. My comment is not meant to apply to injured players, only healthy players.

    I would be interested to hear what one of the professional stength and conditioning coaches have to say about it.
     
  7. cleansheetbsc

    cleansheetbsc Member+

    Mar 17, 2004
    Club:
    --other--
    a. high end spin bikes with the heavy fly wheel
    b. cycling shoes that clip into the pedals
    will give you a feel closer to running (especially in a standing 'climb').
     
  8. rca2

    rca2 Member+

    Nov 25, 2005
    My experience was in 1976. Wasn't a lot of choice in machines at the gym then. :) I was rehabbing so "standing climbs" would have been forbidden. Even with modern machines available, I would not replace customary exercises with a stationary bike (or any machine in general). Still talking about healthy athletes, not injured.
     
  9. MilanMadrid

    MilanMadrid Member

    Nov 27, 2014
    Thanks for the reply, at the moment I'm healthy and able to run and sprint outdoors. I wanted to try spin biking as a way to get fit but also not risk overloading by legs as I'm training football 2 hours a day plus doing heavy leg workouts once a week. If there's no risk of overusing my legs then I'd rather stick to running and intervals. Do you guys suggest I just stick to running outdoors?
     
  10. MilanMadrid

    MilanMadrid Member

    Nov 27, 2014
    Also here's a video Bale recently posted on Instagram of what looks like him cycling for fitness and not as part of a warmup. The video caption was "3 sets...4k...6mins" which I assume is part of some type of interval training.
     
  11. rca2

    rca2 Member+

    Nov 25, 2005
    The more advanced the athlete and the longer they have trained, the more the training plan needs to be tailored for that individual. I don't feel competent to give you suggestions, especially since you are already training 2 hours a day. I suspect Gale is using it to do endurance training targeting a specific engergy system, but whatever he is doing is right for him, but may not be right for you.

    There are occasionally posters here who are professional coaches. I am curious as to what they tell you.
     
  12. MilanMadrid

    MilanMadrid Member

    Nov 27, 2014
    Thanks for the reply. I'm training 2 hours a day but with all the focus being on technique. Although it's still early in the pre-season I want to start applying some conditioning in my training. Just wanted to clarify what exactly I'm training, but I'll wait to see what others have to say.
     
  13. cleansheetbsc

    cleansheetbsc Member+

    Mar 17, 2004
    Club:
    --other--
    Spin bikes are wonderful for building/maintaining cardiovascular conditioning. It is no different than doing running.

    I do not run at all for training. I am a cyclist and triathlete. The cycling (and swimming builds and maintains) my cardio conditioning. I only run when I am playing soccer once or twice a week.

    The warning I would give you if you are a serious player (I only play in over-40 league and pickup ball with a wide variety of ages and abilities) is that cycling/spinning with disproportionely work your quads vs. your hamstrings. For soccer you need a more equal balance between the two to protect your knees, so you would still need some running/sprint/strength workouts.
     
  14. LondonAFC

    LondonAFC Member

    Mar 17, 2012
    I would avoid cycling, gym cardio if you are training for soccer and not injured or have other issues that prevent you from getting outdoors.

    A good template conditioning based template that I have seen used with many pro's in pre-season and the off-season is below:

    Monday - Acceleration / Speed Training (Sleds, Hills, Sprints)
    Tuesday - Tempo Runs - Relaxed Strides for around 100 yards repeated for reps/sets i.e 8 reps x 2 sets - 45 secs between runs/3 minutes between sets
    Wednesday - Sweet Spot Running - 3 x 10 minute intervals at steady speed - 155-165 heart rate (5 mins rest between sets)
    Thursday - Same as Monday
    Friday - Same as Tuesday
    Saturday - Same as Wednesday

    As you approach three weeks of this, I would change the Tempo Runs to intensive intervals i.e 15 second sprint (around 80 yards)/15 second rest x 8-12 x 2-3. And as you approach Week 7, I would move intensive intervals to Sweet Spot Days and add shuttles in on Tempo days for repeated sprint ability. This is in addition to ball work, strength training and pick up games.

    See for strength work : https://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html

    If you are fairly comfortable with your fitness, having a pre-season coming up with a team, I would focus on getting stronger, playing all types of sport, ball work and pick-up games. The above template is for the advanced/pro player either replicating a pro team's pre-season minus tactical/team based training or preparing for pre-season camp after an injury etc.
     
    jessepv repped this.
  15. Effington

    Effington Member

    Apr 25, 2010
    Club:
    Chicago Fire
    I'm usually a treadmill guy but switched to a stationary bike when I had an injury a while back. I would highly recommend them, although I was in a gym where the bike was probably decent quality.

    It is a great combo of cardio & resistance training. I would turn up the resistance very high and do intervals at high speed for 20-30 seconds at a time. After 20-30 minutes of this, my legs were like jelly. Definitely a great workout. It's also a good idea to use this to vary up your workouts to avoid plateaus. Since you don't have to worry about falling off like a treadmill, you can crank the resistance higher and push harder.
     
  16. Sparrows

    Sparrows New Member

    Jul 21, 2015
    Club:
    Arsenal FC
    #16 Sparrows, Jul 21, 2015
    Last edited: Jul 21, 2015
    An exercise bike may be perfect for your fitness needs if you want something that is convenient and easy to use. Use an exercise bike as part of a comprehensive exercise plan that first helps you shed excess pounds and then strengthens your cardiovascular endurance. Stayhealthblog.com - exercise bike.
    Start off with a moderate intensity cardio to lose weight or just prepare your body for more challenging exercise. Then, incorporate high-intensity interval training.
     
  17. ConsBarton

    ConsBarton New Member

    Croatia
    Netherlands
    Apr 27, 2017
    Using an exercise bike as as a major aspect of a complete exercise plan will help you shed excess pounds and then strengthens your cardiovascular endurance, it is really good for fitness.
     
  18. cleansheetbsc

    cleansheetbsc Member+

    Mar 17, 2004
    Club:
    --other--
    except it is as boring as all hell.
     
  19. Sactown Soccer

    Jul 29, 2007
    Redding
    Club:
    San Jose Earthquakes
    Nat'l Team:
    United States
    Stationary bikes are good for your knees if you are coming back from a patellar tendinitis injury. I usually use one to warm up before I lift weights. Besides that I prefer running or doing intense soccer drills for fitness.
     
  20. Brad.Masters 23

    Brad.Masters 23 New Member

    Liverpool FC
    Australia
    May 30, 2017
    I'm currently using a stationary bike to regain fitness because i broke my nose and am out for 4 weeks they are very useful recommend
     
  21. dejansavicevic10

    Jun 12, 2009
    Club:
    Chelsea FC
    Nat'l Team:
    Nigeria
    I never run on the treadmill because I am trying to reduce the pounding of my joints, so for that reason the stationary bike is a great alternative to maintaining and enhancing my cardiovascular fitness.
     

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