Welcome back to Get Fit Guy. I'm your host, Dr. Jonathan Sue. Every week, I'll share

science-backed tips to help you get fit, stay fit, and optimize performance. The assault bike,

also referred to as a fan bike or an air bike,

is considered one of the most effective ways to develop cardiovascular endurance. I personally

love the assault bike and I hop on mine every week for a killer cardio session. For those who

aren't familiar, an assault bike is an exercise

bike with arm handles that you can push and pull in addition to pedals for your legs. The handles

move in sync with the pedals and both are attached to a large fan in front of the bike that

provides air resistance. Because the assault bike allows more motion of the

body than a traditional exercise bike, there's also more room for inefficient or ineffective

movement patterns. My tips to improve your form will help newbies and veterans alike,

prevent injuries, and optimize gains. But first, let's briefly look at some of the benefits of exercising with an assault bike.

1. The simultaneous use of the arms and legs provides a full-body workout that's also great

for burning calories.

2. Air resistance naturally increases the harder and faster you go, which means the resistance on

an assault bike changes to match your effort in real time.

3.

Assault bikes are the perfect tool for interval training, a method where you alternate between

exerting high level and low-level effort,

which can vastly improve your cardiovascular fitness.

4. An assault bike workout is low impact, which protects your body if you're overweight,

recovering from an injury, or getting back into exercise after a long break.

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