I need an advise on stationary-bike routine

[worldgod]

HELLO ALL: I just bought a stationary-bike to exercise a home. And i would like to know how many minutes a day should i exercise on it, how many days a week. And what speed should I use for me to get a good aerobic-max workout that won't make me too tired.
The thing is that i am training on gear-4 with (1-8 gears) 8 being the hardest/heaviest speed. So on which speed should i train on 4? or 3? cuz i feel too tired and overwhelmed by using # 4.

thanx all

worldgod

[will1988]

[QUOTE]Originally posted by worldgod
HELLO ALL: I just bought a stationary-bike to exercise a home. And i would like to know how many minutes a day should i exercise on it, how many days a week. And what speed should I use for me to get a good aerobic-max workout that won't make me too tired.
The thing is that i am training on gear-4 with (1-8 gears) 8 being the hardest/heaviest speed. So on which speed should i train on 4? or 3? cuz i feel too tired and overwhelmed by using # 4.

thanx all

worldgod [/QUOT

To get a good arobic workout u should use a low gear like 1 or 2.
The general guidelines for how long u should work on an exercise machine at one go is about an hour.

[worldgod]

hello there: thanx a lot for your response, yeah i am gradually increasing minutes till i can get about 45 minutes a day and then 60 minutes a day for about 4 to 6 days per week :-)

thanx and merry christmas

worldgod