The Assault Bike (also known as a fan bike) is a highly effective piece of fitness equipment that combines elements of both cycling and high-intensity interval training (HIIT). With its dual-action mechanism, where both the pedals and handlebars are in motion, the Assault Bike provides a challenging, full-body workout that can help improve cardiovascular fitness, build strength, and burn fat. It's commonly used in CrossFit gyms and functional training settings but can be beneficial for anyone looking to increase their fitness level. In this article, we’ll explore the key benefits of using the Assault Bike and discuss the correct form to ensure you’re getting the most out of your workout.
Benefits of Using the Assault Bike
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Full-Body Workout
One of the standout features of the Assault Bike is its ability to engage the entire body. Unlike traditional stationary bikes, which primarily target the lower body, the Assault Bike involves both the upper and lower body. The handlebars allow you to push and pull with your arms, while your legs are actively pedalling. This combination means you’re working your arms, shoulders, chest, back, core, quads, hamstrings, and calves all at once, providing a full-body workout. -
Cardiovascular Health
The Assault Bike is an excellent tool for improving cardiovascular health. Whether you’re using it for steady-state cardio or high-intensity intervals, it will help increase your heart rate, improve circulation, and boost your lung capacity. Regular use of the Assault Bike can help lower the risk of heart disease, improve aerobic endurance, and promote overall cardiovascular fitness. -
High-Calorie Burn
The Assault Bike is renowned for its ability to burn calories quickly. Because it engages multiple muscle groups, it requires more energy and effort than machines that focus on just one part of the body. The faster you pedal and push/pull the handlebars, the more resistance the fan generates, increasing the intensity of your workout. This makes it an incredibly efficient tool for fat loss, particularly when used in high-intensity interval training (HIIT), which is known for its afterburn effect (or excess post-exercise oxygen consumption - EPOC), where the body continues to burn calories after the workout is finished. -
Low-Impact Exercise
Despite its intensity, the Assault Bike is a low-impact exercise option, which makes it ideal for people with joint issues or those recovering from injuries. The resistance is generated by air flow, meaning it doesn't place additional stress on the knees, hips, or back as high-impact exercises like running or plyometrics can. This makes it a great alternative for people who want to get an intense workout without the risk of joint strain. -
Versatility
The Assault Bike can be used for a variety of workouts, from slow, steady-state cardio to explosive intervals. You can adjust your pace and intensity depending on your fitness level, making it a highly versatile piece of equipment suitable for beginners to advanced athletes. The adjustable resistance makes it easy to tailor the bike to your specific goals, whether you're looking to build endurance, improve speed, or burn fat. -
Mental Toughness and Focus
The intensity of the Assault Bike is not just physical – it also builds mental toughness. The harder you push, the more challenging it becomes, requiring both physical endurance and mental resilience. Over time, this helps you develop a stronger mindset, teaching you to push through discomfort and stay focused, which can have positive effects in other areas of your fitness routine and daily life. -
Time-Efficient
Due to its high-intensity nature, the Assault Bike offers a highly time-efficient workout. Whether you're doing sprints, intervals, or long steady-state sessions, the bike allows you to get a great workout in a short amount of time. This makes it ideal for those with a busy schedule who still want to achieve excellent results in a condensed timeframe. -
Muscle Toning and Strengthening
The constant pushing and pulling on the bike's handlebars help to tone and strengthen the upper body, particularly the arms, shoulders, and back. The pedalling motion also works the lower body muscles, especially the quads, hamstrings, and calves. The full-body engagement makes it a great option for those looking to build both muscle endurance and overall strength.
Proper Form for Using the Assault Bike
To maximise the effectiveness of your workout and prevent injury, it’s important to maintain proper form while using the Assault Bike. Here are some tips for getting the most out of your session:
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Maintain a Neutral Spine
Stand or sit tall on the bike with a neutral spine. Avoid hunching your back or leaning too far forward as this can strain your lower back. Keep your chest up, shoulders back, and core engaged throughout the workout. A strong core helps you maintain good posture, especially as you increase intensity. -
Use Your Whole Body
The Assault Bike is designed to engage both the upper and lower body, so don’t just focus on your legs. Push and pull the handlebars in sync with your pedalling, using your arms, shoulders, and back. The harder you push with your arms, the more resistance the bike creates, making the workout more challenging. Incorporating your arms effectively will help you work your upper body muscles and make your workout more efficient. -
Legs and Pedal Stroke
Focus on a smooth, circular pedal stroke rather than a jerky motion. Push down with your legs and pull up on the pedals in a controlled manner to engage your quads, hamstrings, and calves. Keep your knees slightly bent throughout the motion, and avoid locking your knees when pushing down, as this can cause strain and discomfort. -
Hand Placement and Grip
Grasp the handlebars with a firm, but not overly tight, grip. Your arms should be bent at a comfortable 90-degree angle, with your hands placed evenly on the handlebars. Keep your elbows relaxed and close to your sides, rather than flaring out. Avoid gripping the handlebars too tightly, as this can create tension in the upper body and reduce efficiency. -
Controlled Breathing
Proper breathing is crucial for maintaining energy and endurance. Make sure to breathe deeply, inhaling through your nose and exhaling through your mouth. Control your breathing to match the intensity of the exercise. If you're doing a high-intensity interval workout, your breathing will become faster and more shallow, but try to stay as controlled as possible to avoid fatigue. -
Avoid Leaning Forward
Don’t lean forward excessively when pushing hard on the bike, as this can strain your back and shoulders. Instead, focus on maintaining good posture with your torso upright and your core engaged. If you lean too much, you risk using your back muscles improperly, which can lead to discomfort or injury over time. -
Pacing and Intensity
The Assault Bike is effective at a variety of intensities, but you should aim to work at a pace that challenges you. If you're doing intervals, push hard during the sprints (20-30 seconds), and allow yourself to recover (1-2 minutes) before going again. If you're doing steady-state cardio, focus on maintaining a consistent, moderate pace throughout the session. -
Proper Setup
Ensure the seat height is adjusted to suit your body, especially if you're using the Assault Bike in a seated position for longer periods. Your knees should be slightly bent at the bottom of the pedal stroke. Adjusting the seat to the correct height will prevent unnecessary strain on your knees and allow for a more efficient pedal stroke.
Conclusion
The Assault Bike is an incredibly effective piece of equipment for improving cardiovascular fitness, burning calories, building strength, and boosting mental toughness. By engaging both the upper and lower body, it offers a full-body workout that can be tailored to various fitness levels and goals. Whether you’re looking for a high-intensity workout, fat loss, or improved endurance, the Assault Bike can deliver excellent results.
By maintaining proper form—keeping a neutral spine, using your arms and legs effectively, controlling your breathing, and focusing on pacing—you’ll maximise the benefits of your workout while avoiding injury. The Assault Bike’s versatility and time-efficient nature make it a valuable tool for anyone looking to get fitter, faster, and stronger.