Stationary Bike.. Cutting.. Any other work out with bike?

[still_lookin85]

I'm starting to use my old stationary bike I have, to do my cardio workout. I just pop a DVD in, and I can bike an hour without noticing or getting tired. I do about 10 miles (according to the guage), but doesn't FEEL like I lost 400 calories. Is there a reason why? There is a good mix of tension, more than nothing, less than where it feels like I'm over-exerting myself.

I want to get rid of my belly fat, and was wondering if there was any excercise tha I can do with my biking that would maximize my biking work out. I want to run, but I can't due to bad knees. Please tell me how many reps, sets, and when I should do it (i.e. Before biking, middle, after, etc).

Thanks a lot guys.

 

[tucker01]

Interval sprints.

 

[danzik17]

Would you recommend those to someone with really shitty cardio capacity Iain? As much fat as I've lost and as much strength as I've gained, I have absolutely fucking terrible cardio capacity. It's one of those areas I really need to focus on and bring up to speed.

 

[tucker01]

I would. But I don't know shit.

 

[DbLPLatinum89]

if u want to keep muscle mass and strength then do interval sprint training on the bike. A good starters example would be to sprint all out on the bike for 15 seconds, rest for 45 seconds, sprint for 15, rest for 45 etc... for 15 minutes, then ur done. it gets pretty intense for a starter workout and u can increase the sprint time and decrease the rest time as u further develop.