Classes on a stationary bike are considered an excellent way to maintain health, lose weight and develop endurance. Moreover, unlike jumping rope and running, they do not burden the joints and spine. Especially this type of exercise will help overweight people, whose joints are already experiencing excessive stress. In this article, we will explain how to use an exercise bike for weight loss. Let's start by describing its benefits.
Benefits of exercise bikes
You can start training at any age and with any type of physical fitness. With regular exercise, the cardiovascular system begins to distill blood much better, plus the heart muscle trains. For weakened and elderly people, there are special models with a back on the saddle, which relieves the load from the spinal muscles.
If you are still thinking about whether to buy an exercise bike for weight loss (reviews about which, by the way, are mostly positive), then check out its benefits. Perhaps they will become a weighty argument in favor of such a purchase. So, the exercise bike:
- Stimulates metabolism.
- Does not overload the knees.
- Forms slender legs and elastic buttocks.
- Reduces cholesterol levels.
- Stabilizes blood pressure.
What should be the loads?
Describing the benefits that an exercise bike has for weight loss, we forgot to mention one more of its advantages. It has a fairly wide load range. This allows you to vary the training process to more effectively achieve your goals. Another plus is that both athletes and ordinary people without special physical training can engage in it.
Training on an exercise bike for weight loss should take place with a load level slightly below average. That is, you do not need to set the mode, which will require significant effort to pedal. To drive off the weight, you need to "sweat" for at least half an hour. We will write more about the training program below.
How to practice
The rules listed below will make your exercise bike for weight loss more effective. These tips are universal and primarily related to safety. They will also help to avoid injuries and blunders. So, let's list the main principles, the observance of which will make your workout correct, safe and effective.
1. Body position
The back should always be straight. In this regard, the exercise bike loses to the bike, since when riding the latter, the back is involved in the process. Therefore, her bent position is quite natural. Landing on an exercise bike is not much different from sitting on a chair, because the spinal muscles do not work.
You can't hold on to the handles. But with high speed and full involvement in the training process, this is even useful.
The seat height must be adjusted so that you do not have to reach for the pedals, and the knees themselves do not rest against the steering wheel.
2. Equipment
No special clothing is needed. The main thing is that it is comfortable, does not restrict movement and excludes free ends from getting into the mechanism itself (although all modern-type exercise bikes have appropriate protection installed). Well, no matter how much you want to go barefoot, it would be much better to wear sneakers or sneakers.
3. General rules
Think back to what you were taught in physical education class. Follow these rules while you practice. The most important thing is breath control. You need to breathe exclusively through your nose.
Before exercising, it is necessary to perform a warm-up to warm up the joints and prepare them for work. Squat down, wave your arms and roll your neck.
Training should not be abruptly interrupted. After class, you need a hitch that will help the heart calm down and return to its normal frequency of contractions.
4. Keeping a diary
If you want to achieve some result, you need to keep a diary where your program for losing weight on an exercise bike will be written. It is important to write down everything: the distance traveled, your own feelings, calories burned, training time, etc. This will allow you to evaluate progress and choose the most optimal ways of loading.
How much do you need to practice?
This is a rather important question, but it is not quite correctly posed. You need to focus not only on the time of training, but also on the degree of load and a number of other indicators (calories burned, pulse, etc.). We also note that each person is individual, and therefore there is no universal training scheme. Below we will give a number of recommendations that everyone should adapt for themselves. Although, of course, the ideal option is training under the guidance of an experienced instructor. So, let's move on to the recommendations.
For those who decide to use an exercise bike for weight loss, the training program will look like this: 3 sessions per week lasting from 40 minutes. If we are talking about keeping your body in good shape, then just 20 minutes of daily exercise is enough.
Remember that overloads are not allowed. If you overdo it, you can cause serious harm to your health. In any training, gradualness is important. Start classes with the minimum values of time and gradually add 1-2 minutes to each workout.
And most importantly, in order to use the exercise bike to lose weight in the abdomen and other parts of the body, you should exercise as much as possible. After all, the body will begin to consume fat only after 40-45 minutes of training.
What should be the pulse?
When exercising on an exercise bike for weight loss, it is important to monitor your heart rate. Therefore, it is better to purchase a model with an appropriate sensor.
The effect of training on your body directly depends on the pulse rate. If it deviates too much from the optimal value, then you may not achieve your goals. So keep track of this parameter, otherwise your classes may be wasted.
So, what kind of heart rate should you strive for? First, we need to calculate our maximum heart rate (heart rate). To do this, subtract age from 220. For example, the maximum heart rate for a 30-year-old would be 190 (220-30) beats. Next, we determine the target (effective) zone of the pulse. Scientists have found that in order to burn fat, the heart rate should be 65-75% of the maximum rate. That is, in order for our 30-year-old young man to be able to lose weight, he needs to exercise with a pulse rate of 123.5 to 142.5 beats per minute.
A brief reminder for beginners
So, now we will tell you what athletes, coaches or just people who have sufficient training experience can advise to those who are just starting to practice. The recommendations listed below will allow you to use the exercise bike for weight loss much more efficiently.
1. Regularity of training
You need to work constantly. Passes are not allowed. Make a training schedule in advance and stick to it strictly.
2. Individual schedule
The main thing is that it takes into account the characteristics of your body. There are two options here:
- People with a low level of physical fitness and minimal problems with being overweight are better off starting with 15 minutes a day (low and medium exercise).
- For the more prepared, the option with classes 3 times a week from 40 to 60 minutes is suitable. And always at intervals of 1-2 days for recovery.
3. Diet
If you use only an exercise bike for weight loss (reviews about training, which are mandatory on thematic forums, confirm this information), you can not even dream of achieving your goal. Yes, just pedaling is not enough, you must also not forget about correcting the diet and calorie deficit. That is, you must burn more than you consume.
4. Variety
Use different training systems. For example, experiment with the same time. The most common training options are interval (periods of calm pedaling alternate with intense) and uniform (the same speed is maintained throughout the distance).
How much fat can you burn in a workout?
This is the most common question for newbies these days. Of course, there is no definite answer to it. After all, our body is not a stove for burning food. Our body is a complex structure that expends energy through complex biochemical processes. Therefore, different people have the same load will require different energy costs. Therefore, the number of calories burned will also be different. Experts say that there are a number of factors that affect energy consumption (excess weight, fat):
- Pulse, heart rate. If the pulse is high, then the body works in intensive mode and requires more energy.
- Breath. This is practically the same as the pulse. More precisely, breathing and pulse are two sides of the same coin. During intensive training, the muscles do not have enough air, which means that the efficiency of energy consumption decreases. The result is a significant increase in calorie consumption.
- General fitness. Well, everything is clear here. Athletes have a more economical body that does not require a lot of "fuel".
- Body weight. It matters a lot. After all, to move the legs themselves, energy is also needed. And its amount directly depends on body weight. It is quite clear that the legs of a little girl will require less energy than the legs of a respectable lady.
How many calories are actually consumed while exercising on an exercise bike? For an hour of training - provided that the pulse is in the target zone (65-75% of the maximum heart rate) - from 300 to 700 calories are burned. It does not necessarily mean that it will be fat.
Exercise bike or bike?
Many people ask the question: “Which is better - an exercise bike or a bicycle?” Many people who have tried both of these options are sure that cycling is justified only when there is a stadium or a cycle track near the house. Otherwise, classes become a risky undertaking, as you have to be distracted by many different trifles, from counting time with a stopwatch to inadequate drivers.
And using an exercise bike for weight loss, you can fully concentrate on training and not be distracted by secondary factors. The computer itself will calculate the calories burned, pulse, distance traveled, etc. In general, if you believe the reviews, you should give preference to the second option. And the last…
Contraindications
Classes on an exercise bike for weight loss are contraindicated if you are diagnosed with:
- Bronchial asthma.
- Heart diseases.
- Flu and cold.
- Oncological diseases.
- Severe forms of diabetes.
- Infectious diseases.
When the listed ailments do not bother you, the admissibility of training will help determine your own well-being. If you experience weakness, nausea, dizziness, heart pain, or shortness of breath while riding an exercise bike, stop exercising immediately and contact your doctor.
To keep yourself in shape, it is not necessary to go to the gym. You can just as well practice at home if you have the time and desire. Training will be especially effective if modern technical means are used. One of the most popular and productive devices for exercising at home is an exercise bike.
Below we will look at what an exercise bike is, how to exercise in order to lose weight, how best to prepare for training, and which training program is the most effective.
Exercise bikes came into fashion relatively recently - in the 1990s of the XX century. Prior to this, only professional athletes trained on such devices. Now they are available to almost everyone - just buy a subscription to a fitness club or buy a home exercise bike - a bicycle simulator.
The device belongs to the group of cardio trainers. With it, you can conduct intense aerobic training for endurance and strengthening the heart muscle.
The benefits of an exercise bike are many-sided:
- Training allows you to lose weight;
- Develop the respiratory system and heart;
- Improve blood circulation;
- Make the figure slim;
- Strengthen and develop leg muscles.
This device perfectly copes with its main task - burning calories and transforming fat into energy. The efficiency of the exercise bike is very high, and the likelihood of injury during training is minimal. Even people with problems with the spine and joints are allowed to exercise on a bicycle station.
Calorie consumption on an exercise bike is comparable to energy costs when exercising on a treadmill. Studies show that about 500 kcal is converted into energy (burned) in the body per hour of training. The result of regular exercises will be slender buttocks and hips, toned and embossed calves, and a shaped waist.
Benefits of an exercise bike
Of course, cycling in the park will bring incomparably more aesthetic pleasure, but home training on a simulator has its advantages:
- You can practice in any weather;
- No additional equipment is required - a helmet for safety, special shoes;
- The risk of collision and falling off the exercise bike is zero;
- The device takes up little space;
- The exercise bike allows you to control the state of the body and the effectiveness of the training.
Modern devices are equipped with computer equipment for monitoring heart rate, calories burned, distance traveled. The device has several intensity modes, which allows you to correctly dose the load. The exercise bike is designed in such a way that even a person with minimal training can achieve optimal results.
Basic training rules
How to exercise on an exercise bike to lose weight and make a slim figure? It would seem that there is nothing complicated in this - sit down and pedal. However, a systematic and competent approach to training will bring much more benefits than intensive training on a bicycle machine according to your mood.
The following parameters are decisive for successful classes:
- Technique and body position;
- Range of loads and determination of the optimal heart rate;
- Monitoring indicators;
- Outfit (clothes);
- General rules of fitness.
Let's consider the main points in more detail.
Technique
The main criterion for technically correct training is the position of the back during classes. Do not arch your lower back too much, as many beginners do. The back should be kept in a natural and relaxed position, with slight rounding of the shoulders allowed.
Hands need to be relaxed: do not transfer the main weight to them. The feet should be parallel to the floor, and the knees should be directed forward or slightly inward to achieve an even muscular load. Keep your head straight as if you are driving down the road and look ahead. And be sure to adjust the height of the seat!
Optimal load range
Exercise on an exercise bike will only benefit the body if the load range matches your capabilities. During training, it is important to take into account your own feelings and monitor your heart rate. For weight loss, you should choose the average level of intensity: the pedals of the device should rotate easily enough. If the load is increased, the training time will be reduced. To lose weight, you need to pedal for at least 30 minutes, otherwise the fat burning process will not start.
The most important indicator is the pulse rate. First you need to calculate the maximum heart rate, then find out the optimal heart rate zone, which will allow you to conduct the most effective exercises on an exercise bike for weight loss and body shaping. At the warm-up stage, the pulse should not exceed 60% of the maximum value; at the main stage of training, the heart rate should correspond to 65-75% of the maximum.
Monitoring indicators
Always keep track of your heart rate, distance traveled, and other metrics provided by the treadmill computer. Experts advise keeping a detailed training log: this will allow you to achieve maximum productivity from classes. Log training time, calories burned, your own feelings, weight readings. So you can more clearly evaluate the results of the exercises.
Equipment
T-shirts and special cycling shorts are ideal for training, making it easier to fit and do not interfere with movement. Some use special gloves for tight contact with the steering wheel. Shoes should be with a hard sole for good fixation: slippers and Czechs are not suitable for intensive pedaling. Comfortable sneakers or sneakers will do.
General rules
These rules are known to everyone, but for some reason some people forget about them:
- Control your breathing - breathe evenly and always through your nose;
- Do not start without warming up: joints, ligaments and muscles need to be warmed up before exercise;
- Do not stop the training abruptly: do the so-called "hitch" that helps the heart move from a high frequency of contractions to a normal one;
- Do not start exercising if you feel unwell or weak.
The duration of training and the level of load should be consistent with the goals and physical capabilities. If you are exercising on a simulator to lose weight, the time of one session should take at least 40 minutes. Work out to the music - so training will not seem too boring to you.
How to prepare for a workout
You should choose the optimal time for classes. Focus on the biorhythms of your own body. If you are a morning person, train in the morning; if you are a night owl, choose the time in the 2nd half of the day. You should not sit on the simulator earlier than a couple of hours after sleep and later than 2 hours before a night's rest.
After eating, before physical activity, it should also take at least 90 minutes. Do not smoke, drink coffee, or take medication an hour before training. If you experience dry mouth or thirst during exercise, rinse your mouth or take one sip - large amounts of liquid are not recommended.
Start with a warm-up: it should involve those muscle groups that will work. Do a complex consisting of squats, tilts, warming up the muscles and joints of the shoulder girdle. You can massage and rub the knee joints, since they bear the main load during pedaling. Do not forget about stretching the muscles of the lower extremities.
Training program
The main condition for successful cycling is regularity. You can start with classes for 20 minutes, gradually increasing the duration to 45 minutes, and then to 60. The frequency of training is at least 3-4 times a week.
There are two types of loads: uniform and interval. A uniform load implies the same pace throughout the entire session, with an interval load, intensive pedaling alternates with a calm pace. Practice shows that it is interval training on an exercise bike that provides the most optimal result for body shaping and weight stabilization.
Sample interval training scheme:
- 5-10 minutes - warming up (pedaling in a comfortable mode, stretching your arms along the way).
- Speed up for 30 seconds - maintain a moderate pace and control your breathing.
- 30-Second High Intensity - Maintain the fastest pace within your endurance range.
- Alternate between a quiet stage and an intense stage several times.
- 10-15 minutes - a hitch.
This pace allows you to reduce the total time of classes and achieve a more pronounced effect.
Contraindications
Even if you are absolutely healthy, consulting a doctor before cycling will not be superfluous. At the first lesson, carefully monitor your feelings. If nausea, shortness of breath, heart pain, dizziness occur, exercise should be stopped.
- Hypertension 2 and 3 stages;
- Cardiovascular insufficiency;
- Angina pectoris and ischemic disease;
- Asthma;
- thrombophlebitis;
- Tachycardia;
- Diabetes mellitus in the acute phase;
- Oncological diseases.
You should not start exercising if you have a cold, have infectious diseases, feel weak or have pain in your joints and spine. If you have untreated injuries, sprains, bruises, use protective equipment - compression bandages, special tapes for fixation.
“The body is the luggage that you carry all your life. The heavier it is, the shorter the journey” (Arnold Glasgow). The fight against excess weight is not only a tribute to fashion or aesthetic beauty. The verdict of doctors is very clear: obesity is injurious to health. To date, the exercise bike for weight loss is one of the most famous and popular types of home exercise equipment. Positive feedback from the owners confirms the effectiveness of using the device at home. Classes on a stationary bike for weight loss is an easy way to lose those extra pounds and improve your health.
Like all sports disciplines, training on a stationary bike should begin with small loads. A 15-minute workout is enough to get you started. After a couple of weeks, you can start longer classes - from 40 minutes to an hour. It doesn't matter how many sessions you do in the beginning, the main thing is not to burden yourself with grueling daily workouts. To get tangible results, 3-4 sessions per week are enough.
The optimal training program looks like this:
- Start of classes. Lasts 4 to 6 weeks for 15-30 minutes, 4 times a week to prevent muscle overload.
- Intermediate course. The body has adapted to the current loads and the duration of the exercises can be increased to 40 minutes 4-5 times a week.
- Intensive training provides the necessary physical activity and stimulates the loss of excess weight. Last up to an hour, no more than 6 times a week.
You should alternate between different training modes and understand how to exercise on a stationary bike with maximum efficiency. Intensive movements should be replaced by calm periods of pedaling. You can use a variety of exercise bike programs as you wish.
How to exercise on an exercise bike
Classes on an exercise bike for weight loss should be carried out regularly. Systematic training influences the process of weight loss and maintains the results achieved. You can eat 2.5 hours before the start of classes. While working on the simulator, it is not recommended to drink, you can rinse your mouth with water. If you feel weak or dizzy, you should stop, no matter how much time is left before the end of classes.
Warm up before workout
Before starting work on an exercise bike, you need to warm up and prepare your muscles.
- Raise your shoulders to the level of your ears, do 7-10 times.
- Raise your hands up and stretch well for them, repeat 7-10 times.
- Alternately bending your knees, pull the heel to the buttocks. 5 times for each leg.
- Perform forward bends, try to reach the floor with your hands without bending your knees.
- You can do a few squats or jog for 1-2 minutes.
The medium intensity training program is suitable for most men and women who want to lose weight. How many kilograms you would not like to lose, an exercise bike will make the task easier.
An important factor in cardio is monitoring the heart rate. To calculate the maximum allowable threshold, subtract your age from 220.
The pulse rate should not exceed 65-70% of the received figure. Subject to the optimal number of loads on the body, fat burning will be stimulated. The effectiveness of the correct approach to organizing training is confirmed by numerous reviews.
Don't forget to check your pulse
The benefits of exercising on an exercise bike
The exercise bike has a set of functions and modes that allow you to use a wide range of loads and achieve your goals. Classes on an exercise bike not only promotes weight loss, but also strengthens the body.
- Weight loss. With the help of aerobic exercise, effective fat burning is ensured, training on an exercise bike for one hour helps to burn up to 500 calories.
- Strengthening the cardiovascular system. Cyclic exercise helps to saturate the body with oxygen and reduce the risk of disease.
- Acceleration of metabolism. Exercise on a stationary bike promotes a rapid metabolism, which in turn contributes to weight loss.
- Formation of a beautiful body. The training program strengthens muscles, reduces fat on the abdomen, tightens the buttocks.
The same load for different people requires different energy costs. The question arises, how many calories can be burned in one workout. On average, according to expert reviews, this figure ranges from 300 to 700 calories.
The exercise bike is an effective way to get slim
Contraindications to exercise
To understand whether it is possible to use an exercise bike for weight loss, you need to consult a doctor. There are general recommendations on the state of the body before starting training and contraindications.
In case of violations in the work of the heart, blood vessels, respiratory system, it is necessary to apply loads with caution, possibly in the presence of a doctor or an experienced trainer. Diseases of internal organs, endocrinology affect endurance and well-being.
To start effective training, you need to completely get rid of the flu, colds and other infectious diseases. It is possible to give loads only on a healthy, strengthened body.
Despite the absence of contraindications, even healthy people need to monitor the state of the body during training. Careful monitoring of the pulse and general sensations will tell you when the exercise program is too difficult and you need to stop.
Weight loss is a priority for many people. It can be difficult to achieve a positive result even with the help of technology. It is important to understand, no matter how many workouts a week are carried out, in order to lose weight, you need to adhere to proper nutrition and sleep patterns.
The use of an exercise bike is aimed at strengthening health and muscles. This is a long process that positively affects the figure and well-being. A special training program deservedly has positive reviews on the network. Cycling at home can be the first step to creating an attractive sexy body.
If you decide to make the exercise bike the main tool for losing weight or maintaining physical fitness, then it is advisable for you to know how to exercise on the exercise bike correctly in order to avoid injury and make training enjoyable and effectively beneficial.
Is it good to exercise on an exercise bike at all?
Cycling is a type of aerobic exercise that improves the cardiovascular system, burns fat and increases overall endurance.
Having understood how to properly exercise on an exercise bike, you can safely purchase this unit and daily, without wasting time and money on going to the gym, strive for a beautiful inflated figure and keep your health at a high level.
So how should you exercise on an exercise bike?
At home or in the gym, in any case, you should follow certain rules when using an exercise bike.
- First, pay attention to clothing. As with any physical activity, clothing should be comfortable, breathable, and non-constricting. Any sports suit and sneakers or sneakers will do.
- Secondly, when sitting on an exercise bike, pay attention to your posture. Unlike a regular bike, the back muscles are pumped weakly on an exercise bike, it is important to keep your back straight to strengthen your back muscles and improve your posture.
- Thirdly, before training on an exercise bike, you need to do a little stretching for your legs so as not to get injured.
So, how exactly should you exercise on an exercise bike? As easy as pie! When you sit on a stationary bike, you should choose a program that suits your individual abilities and initial level of physical fitness. For most types of exercise bikes, program #1 is for weak fitness, program #2 is for a satisfactory level of fitness, program #3 is for athletes, and so on.
How long does it take to ride an exercise bike?
It all depends on the goal you are pursuing. If you are looking for the answer to the question “how to lose weight while exercising on an exercise bike?”, Then the training time should not be less than 40 minutes.
And how long do you need to work out on the simulator just to maintain a good physical condition, but not pump up the muscles of the legs? To do this, it is enough for you to practice for 20 minutes, without switching to a stronger load on your legs, that is, without changing the program.
And some more helpful tips
In conclusion, it is necessary to supplement the answer to the question “how to exercise on an exercise bike?” important note. Pumping up leg muscles and losing weight, of course, is quite possible with the help of training on an exercise bike, but one should not forget the general rules for all physical exercises:
And the last. In order not to harm the body and turn training into a pleasant experience, you should consider the following recommendations:
- To do this, it is enough for you not to eat heavily before training, so that the body does not waste energy on digestion when they are needed to burn excess fat.
- You can not stop the workout abruptly, so as not to give an extra load on the heart. Gradually reduce the speed, pedal until breathing and pulse are restored.
- And one more thing - turn on your favorite music and enjoy working on your beauty!
Many people prefer to lose weight with something as simple and enjoyable as cycling. And indeed, this is a good method to tone the body and get rid of all that is superfluous. However, there is an alternative that is available at any time of the year. This is an exercise bike that can be used both in the gym and at home. You need to figure out whether it is possible to lose weight with the help of an exercise bike, and what needs to be done for this.
The answer to the question of whether it is possible to lose weight on an exercise bike at home will be positive if you exercise correctly and regularly. The ability to use an exercise bike at home is one of its clear advantages. The only point: do not wait for a momentary effect. To see results, you need to exercise regularly, at least for several weeks.
The design of the exercise bike is designed so that in the process of pedaling, due to resistance, a person receives intense physical activity. An exercise bike can be used instead of running, as it belongs to the cardio equipment and promotes fat burning.
Many do not understand, for example, how exercises on an exercise bike for weight loss of the abdomen can help if the load is distributed on the legs. The benefits of an exercise bike for weight loss can be explained as follows:
- An important factor in weight loss is the intensity of the workout. The exercise bike allows you to provide aerobic exercise that saturates the body with oxygen. High-intensity exercises provoke a local crisis in the body due to lack of oxygen, and during breaks, the lungs and blood are better saturated with this gas, it is absorbed faster and in large volumes. This energy is spent by the body on the burning of fats, including their hard-to-reach reserves. Therefore, not only the legs are losing weight, but the whole body evenly, and it is quite possible to cope with such a task as losing weight with the help of an exercise bike at home.
- We all know that without cardio training it is impossible to lose weight. Exercises on an exercise bike for weight loss just belong to this type of activity, providing the necessary load on the cardiovascular system. The body is designed in such a way that over time, the elasticity of its tissues decreases, and this also applies to blood vessels. If they are not developed, pressure problems arise, the vessels become fragile. Regular exercises on an exercise bike for weight loss, reviews of which can confirm this, prevent many diseases of the cardiovascular system. Also, training can reduce the level of cholesterol in the blood, which slows down the metabolism and contributes to weight gain.
- Due to regular exercise on an exercise bike, fat burning will be supplemented by the fact that body lines will improve, become elastic, hips, legs and buttocks will pump up. Classes help reduce the appearance of cellulite or prevent its occurrence. Acting from the inside, such loads contribute to the burning of even the most inaccessible fat deposits.
- The exercise bike burns a lot of calories. 30-40 minutes of intense exercise can burn about 500 kilocalories If you additionally adhere to a diet, the body will draw energy from fat reserves.
In general, you need to buy your own simulator and burn calories!
Exercise bike: how to exercise to lose weight
It is very important to know how to exercise on an exercise bike in order to lose weight. It is important to exercise regularly: at least 3-4 times a week. If you are a beginner, start with 15-20 minutes of practice. Over time, increase the duration to 40-45 minutes. To see results, you need to practice for at least a month. They can show up faster if you stick to your diet and combine the exercise bike with other types of physical activity. Thus, how much you need to do on an exercise bike in order to lose weight is determined individually.
It is important to choose the right pace of classes. Exercise bikes have different load modes. For weight loss, the optimal speed is 25 km / h, although many people like to exercise at a speed of 30-35 km / h. You can choose the optimal speed for yourself based on your own feelings. If you are a beginner, do not start with heavy loads. Also, for weight loss, interval training is considered intense, in which high intensity is replaced by moderate.
In the process of training, you should monitor your heart rate. It should not exceed the maximum allowable rate. It is calculated as follows: subtract your age from 220. For weight loss, it is recommended to maintain the pulse within 65-70% of the maximum allowable value. But pay attention, first of all, to your feelings.
weight loss training program
Before you start training on an exercise bike for weight loss, the system of which may be different, do a warm-up. It can be jumps, bends, squats, push-ups and so on. This will help prevent sprains, warm up the muscles and prepare them for stress. Thus, warming up will help burn more calories during the workout itself.
There are several training programs. They differ in intensity depending on the initial level of training. Their essence is to increase the load over time and lose weight without harming the body.
Newbie Program
With such an activity as an exercise bike for weight loss, the training program for women and men who are beginners is designed for 6-8 weeks. She offers classes in the following mode:
- You need to do 3-4 times a week;
- The duration of the lesson is half an hour, excluding warm-up.
- The pulse should be 60-70% of the maximum;
- The frequency of steps should not exceed 50 per minute.
Program for weight loss and consolidation of results
The most active phase of training, which helps to get rid of excess weight. It will help to be used not only for such a task as how to properly train on an exercise bike in order to lose weight, but also to maintain physical fitness. Its duration will be individual, since the rate of weight loss is determined by the characteristics of a particular organism.
- You need to practice 4-5 times a week.
- The duration of the lesson is 45 minutes.
- The pulse can be 70-80% of the maximum age.
- The frequency of steps is 50-60 per minute.
Senior Citizens Program
An exercise bike can be very useful for older people who want to keep fit. Classes are indicated for problems with the back, bones, legs. They will help reduce pain in diseases of the joints, will become an effective prevention of thrombosis, stroke, diabetes, obesity, Alzheimer's disease.
Older people need to train in a mode that is comfortable for them. Start with a minimum intensity, increasing the load over time. It is important that the specialist determine the norm, taking into account the state of health and the individual characteristics of the organism. Older people should exercise under the supervision of a trainer no more than 40 minutes a day. It is important to drink enough fluids.
An exercise bike, how to exercise properly in order to lose weight, with which, you already roughly imagine, will become even more effective if you follow additional recommendations. They will be as follows:
- Keep in mind that no training will give the desired result if you do not eat right. Therefore, those who want to lose weight should pay attention to their diet. It is advisable to calculate it so that you consume fewer calories than you spend in a day. In addition, try to exclude fast food, flour, sweet, fatty foods from the diet. Foods that promote weight loss are cereals, lean meats, dairy products, and fresh fruits and vegetables. You need to try to build a diet on them.
- It is important to observe the drinking regimen. An adult person needs at least 1.5-2 liters of water per day. We are talking about pure still water without impurities.
- Classes on an exercise bike can be combined or alternated with other types of activity. Running, jumping rope, elliptical trainers - all this will help increase efficiency in losing weight. If you want to not only lose fat, but also build muscle mass, pay attention to weight machines.
- Pay attention to what you are doing. Expensive specialized equipment is superfluous, but in clothes you should be comfortable to practice. It should not restrict movement. In addition, it is important to engage in comfortable sneakers or sneakers. Do not do this with bare feet or socks.
- When sitting on the simulator, pay attention to your posture. If on a regular bike the back position is usually half-bent, then when exercising on an exercise bike, you need to keep your back straight. This will help strengthen your muscles and improve your posture.
- Before training, you should not eat tightly, otherwise the body will spend energy not on burning fat, but on digesting what is eaten. It is better to do not earlier than an hour after eating.
- Do not stop training abruptly so as not to overload the cardiovascular system. Decrease the speed gradually, pedaling until you feel that the pulse and breathing have recovered.
- Training will become more enjoyable and seem faster if you listen to your favorite music or watch something interesting on TV. This technique can be used by those who find exercise bike lessons boring and monotonous.
Exercise bike exercise by Denis Semenikhin
An exercise bike for weight loss, which you already know how to do, is a very effective means of dealing with extra pounds. The main thing is to choose the right program for yourself and practice regularly, without going astray to your goal.
