Are you ready to take your cardio workouts to the next level? Enter the Assault Bike – a piece of equipment that has gained a cult following in the fitness world. In this blog post, we’ll explore what makes the Assault Bike unique, why people love it, and the myriad benefits it offers compared to traditional gym bikes or treadmills. Plus, we’ll provide sample Assault Bike workout programs suitable for all fitness levels.
What is the Assault Bike?
The Assault Bike, also known as an air bike, is a stationary exercise bike equipped with a large fan for resistance. Unlike traditional stationary bikes, the Assault Bike uses air resistance, meaning the harder you pedal, the more resistance you face. This dynamic resistance makes it an excellent tool for both cardiovascular conditioning and full-body workouts.
Why People Love the Assault Bike:
1. Intensity at Your Control:
- The Assault Bike adapts to your effort level. Whether you’re a beginner or a seasoned athlete, the resistance increases proportionally to your speed, providing a personalized and challenging workout.
2. Full-Body Engagement:
- Unlike traditional stationary bikes, the Assault Bike engages both upper and lower body muscles. The moving handles activate the arms, chest, and back, turning your cardio session into a full-body workout.
3. Efficient Calorie Burn:
- The combination of intense effort and full-body engagement leads to a high caloric expenditure. Assault Bike workouts are incredibly efficient for burning calories and improving overall fitness.
4. Low-Impact Option:
- The Assault Bike provides a low-impact alternative to running. It reduces stress on the joints, making it an excellent choice for individuals with joint concerns or those recovering from injuries.
Benefits of the Assault Bike vs. Traditional Gym Equipment:
1. Versatility:
- The Assault Bike offers a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). It’s a versatile tool that can adapt to various fitness goals.
2. Increased Cardiovascular Endurance:
- The dynamic resistance challenges your cardiovascular system, enhancing endurance and stamina over time.
3. Time-Efficient Workouts:
- The intensity of Assault Bike workouts means you can achieve effective results in shorter durations, perfect for those with busy schedules.
4. Full-Body Conditioning:
- The moving handles engage the upper body, ensuring a comprehensive workout that targets major muscle groups.
So, how does the assault bike stack up against the more common gym machines like treadmills and stationary bikes?
- Treadmill: The treadmill offers a controlled, predictable workout, but it doesn’t engage your upper body as much as the assault bike. Additionally, the impact on your joints can be higher.
- Stationary Bike: Traditional stationary bikes can be good for cardio, but they often have limited resistance and don’t provide the same full-body workout as the assault bike.
Sample Assault Bike Workout Programs:
Beginner Level:
- Warm-up:
- Light cycling on the Assault Bike for 5 minutes.
- Workout:
- 3 sets x 6 rounds
- each round includes:
- 30 seconds moderate pedaling
- 30 seconds rest
- 1minute total (30sec work + 30sec rest) in each round
- 1set = 6 rounds = 6minutes
- 2minute rest between sets
- Total 22 minutes program (6min work + 2min rest + 6min work + 2min rest + 6min work)
- Cool Down:
- 3 minutes of easy cycling followed by stretching.
Intermediate Level:
- Warm-up:
- 5 minutes of easy to moderate cycling.
- Workout:
- *For intermediate level, I want to introduce the all-out effort in the program. When you work with true all-out effort, I found that it is very hard to maintain the intensity for more than 30 seconds. For this reason, let’s start with shorter work time and little bit longer rest time than 1:1 ratio.
- 4 sets x 6 rounds
- each round includes:
- 15 seconds all-out effort
- 25 seconds rest
- 40 seconds total (15sec work + 25sec rest) in each round
- 1set = 6 rounds = 4minutes
- 2minute rest between sets (try to have complete recovery)
- Total 22 minutes program (4min work + 2min rest + 4min work + 2min rest + 4min work + 2min rest + 4min work)
- Cool Down:
- 5 minutes of easy cycling followed by stretching.
Well-Trained (advanced) Level:
- Warm-up:
- 5-7 minutes of easy to moderate cycling.
- Workout:
- *For advanced level, let’s keep the program similar as intermediate level, but shorter rest. Again, when you work with true all-out effort, this should work pretty well. True “all-out effort” needs your 100% maximal effort. If it is hard to rely on your effort to level to measure the intensity of your workout, you can use “watt” (how much power you are generating as you pedal) on the screen of the assault bike. For example, if your all-out effort was 700 watt, you can use that as guideline and try to maintain same level or even higher for your future workout.
- 4 sets x 8 rounds
- each round includes:
- 15 seconds all-out effort
- 15 seconds rest
- 30 seconds total (15sec work + 15sec rest) in each round
- 1set = 8 rounds = 4minutes
- 2minute rest between sets (try to have complete recovery)
- Total 22 minutes program (4min work + 2min rest + 4min work + 2min rest + 4min work + 2min rest + 4min work)
- Or if 15 seconds work is too short for you and you want to do little longer duration of work, you can do 20 seconds on / 20 seconds off (40 seconds in each round) program.
- Cool Down:
- 5 minutes of easy cycling followed by stretching.
In Conclusion:
The Assault Bike isn’t just a piece of equipment; it’s a ticket to an exhilarating fitness journey. Its adaptability, efficiency, and full-body engagement make it a favorite among fitness enthusiasts. Whether you’re a beginner easing into cardio or an elite athlete seeking a new challenge, the Assault Bike has something to offer. So, hop on, pedal hard, and let the Assault Bike propel you towards your fitness goals!
Let me know if our sample programs work for you all. Don’t be shy to share your own program if you want to!
