TRAINING TIMETABLE

How can you use all of the advantages, which RUNBIKING provides, most effectively? There is a training plan for you here which mainly consists of riding the RUNBIKE and the stretching exercises. All of the effects of RUNBIKING on your health mutually overlap, but the intensity and time of the ride is decisive for achieving the specific goals. The intensity of the training is designated by the heart rate which is taken into account in the following training plans and they can be mutually combined according to your needs and appetite.

Why do I ride the RUNBIKE?
 

• I want a form of active and entertaining relaxation and to let off steam after a difficult day at work
• I want to lose weight and shape my figure
• I want to maintain and improve my physical condition
• I have a sore back, I want to activate my CORE muscles and I do not want to go to the gym
• I want to increase my physical condition and to train my cardiovascular system
• I am a beginner and I am not used to doing sport, but I want to live healthily

What type of training is suitable for me?

 
FUN & RELAX 

Don’t worry and just ride. Enjoy the movement in the fresh air, just you and your RUNBIKE or with friends. Given that the training is not specifically aimed at fitness or the CORE, the ride will positively affect both areas, you will strengthen the muscles of your entire body, you will be awash in endorphins (happy hormones) and you will compensate for a day spent sitting in the office in an easy and entertaining way.

CORE 

Thanks to its unique construction and its apparent instability, the RUNBIKE activates the muscles of the CORE system and optimises their functions. Managing the correct riding technique is the key to its activation. You can address the CORE muscles by riding very slowly, whereby you will increase the demands for balance. Try riding slowly with one hand on the handlebars, alternate releasing each hand from the handlebars, slalom on the flat, uphill or downhill, move the body’s centre of gravity more to your hands, hold the handlebar horns and change the terrain surface you are riding on. The higher the instability, the more demanding it is for the CORE. In this case, “quality over quantity” applies more than ever! The period of riding should be according to your individual abilities, the pure CORE training should not exceed 40 minutes, but we recommend combining it with, for example, FUN & RELAX.

RUNBIKING FOR HEALTH 

The ride should last at least 30 minutes or more. Your heart rate will be in the range of 50-60% of TFmax. This type of training is mainly suitable for beginners, older people or highly overweight people, but it can also be used for sportspeople for the regeneration and renewal of strength after big loads. The body reacts to the loading by activating the metabolism.

FITNESS & WEIGHT LOSS 

The training lasts 30-60 minutes and the intensity is in the range of 60-70% TFmax. The training strengthens your heart and improves its activities so that it works more optimally and it also improves lung function. The heart becomes more efficient, your muscles strengthen, the connection of the energy system is improved and subcutaneous fat is burnt. If you wish, however, for your weight loss to be more effective, consult a dietary expert.

CARDIO 

The ride with the intensity of 70-80% of TFmax not only brings improvements to cardiac activity, but also significantly improves lung function. It should last 10-30 minutes. The training of the cardiovascular and respiration system increases endurance. The usefulness of training in this aerobic zone us significant and it may gradually enable greater training loads. Sugars are burnt as fuel to a greater extent.

HEART RATE 

During the targeted training on the RUNBIKE, we will use the TFmax value, i.e. the maximum heart rate, which is the individual heart rate where the organism is no longer capable of functioning. The simple calculation of the TFmax is realised using the following equation:   TFmax = 208 – 0.7 x age

This value is somewhat orientational, but is suitable for recreational sportspeople. Professional sportspeople undergo special stress diagnoses where other values, which are necessary for the specific training of a given sport, are also designated.

A heart rate monitor is an essential aid for the precise measurement of the heart rate during the course of the training on the RUNBIKE. It then depends on what we want to achieve in training, for example during weight loss the heart rate will be different than during cardio training.

BREATHING

• during training, it is important to breath correctly and regularly, breathing not only influences the internal environment of the organism, but also erect body posture
•  breathing in and out starts from the abdomen through the chest and the area above the collar bone, the chest expands in all directions
• even though breathing is automatic, we can consciously correct it and train ourselves to breathe correctly
• mistakes: shallow and fast breathing, insufficient exhalation, upper chest breathing