Then, what kind of training you should do in order to gain the benefit of this high intensity training program? A simple program, as example, is able to do on such standard bike exercise. It is considered that high intensity biking is good to stay healthy by improving our muscle works. To try this simple program, first of all, you need to warm up your body for few minutes by cycling gently and then you add the speed to cycle as quickly as you can for 20 seconds. After that, you do some gentle cycling again some minutes while you take break and catch a breath. Then do the same 20 seconds as before.
Next, you can take a breath for about two minutes and then followed it with the third 20 minutes of full throttle. You should do this high intensity program for three times per week. In this case, you will have 3 minutes total of intensive biking per week and approximately six minutes of gentle biking in total. However, since the connection between health and exercise is usually different from one to another, you should understand that it might not work for anyone. Therefore, in order to stay healthy, you should find exercise that really works for you.