How to exercise on a stationary bike to lose weight

According to statistics, women spend 80% of the time in a year in the process of losing weight. And this is not surprising. The spring-summer period of the fair sex is actively preparing for the beach season, in autumn - for the new year, in winter - on March 8. However, this weight loss is not always effective — rain doesn’t allow you to ride a bicycle, or you don’t have time to go to the gym.

For those who want to lose weight without leaving their homes, there is an exercise bike - a home instructor and weight loss assistant. However, the exercise bike is a multifaceted shell. With it, you can lose weight or build muscle in the legs - it all depends on the technique of the exercises. But first, let's try to figure out why the exercise bike?

The benefits of an exercise bike

1. This type of sports simulator allows you to lose weight comfortably - that is, sitting. For many lazy people, this is a pretty weighty argument. In addition, overweight people with large overweight can not worry about their knees, as, for example, when running. The exercise bike is suitable for people with a lot of weight, as well as for those who have problems with the musculoskeletal system. You can set the simulator to sparing mode, so that the load on the spine is minimal.
2. Despite the fact that we are sitting on an exercise bike, this sport is considered cardiac loading. Namely cardio exercises (bicycle, running, aerobics) allow us to burn stored fats. Exercise bike is an ideal assistant in burning fat. Regular exercise on a stationary bike helps strengthen the heart, develop stamina and improve the respiratory system.
3. The exercise bike perfectly trains leg muscles. Exercising to the limit of your capabilities speeds up your metabolism and increases your total daily calorie expenditure. And if such intense training is done regularly, it speeds up the metabolism, allowing you to lose weight even faster.
4. Many women have problem areas in their lower body - legs, buttocks, and hips. The main advantage of the exercise bike is that it trains precisely the problem areas of the female body. After a couple of weeks of regular classes, you will notice that the body has noticeably tightened, has become more prominent and attractive.

When there is an exercise bike at home - you can do it at any time, day or night, for classes you do not need to go to the gym and look for time. In addition, the unit does not take up much space - it is compact and convenient. Pedal and watch your favorite series - losing weight has never been so easy!

How many calories are burned on an exercise bike

This is one of the most common questions women ask when they go to the gym. With a light load, when a woman pedals at a speed of 15-20 km / h, she burns about 300-450 kcal per hour, depending on her weight. The more weight - the more calorie consumption. With an intense load, when the speed of the exercise bike is 30-35 km / h, calories are burned much faster. An hour of such an active load can burn from 500 to 900 kcal. And if you take into account that a kilogram of human fat is 9,000 kilocalories, you can roughly calculate how many grams of excess weight you have lost today with just one exercise bike.

When is the best time to do

The answer is when you have time. However, if you spend a little time training in the morning, until the main breakfast, it will be much more effective.Indeed, in the morning there is no glycogen in our blood, therefore, under load, fat will immediately burn. In the evening, you will first have to burn glycogen for 20 minutes, and only then the body will begin to "give" the stored fat. But, making a morning workout, remember that you need to start at a moderate speed so as not to disturb the heart in the morning with excessive loads. Everything is done gradually.

How to exercise on an exercise bike to lose weight

There are several rules and tips that will help you lose weight as quickly as possible using an exercise bike.

1. To lose weight with an exercise bike, remember that the load must be systemic and regular. The duration of one workout should not be less than 40 minutes.
2. To lose weight on an exercise bike was effective, you need to calculate your maximum heart rate. To do this, subtract your age from 220. For example, the maximum pulse of a young woman of 30 years equals 190 beats per minute. For weight loss, you need to achieve 60% of the maximum heart rate. That is, 190x0.6 = 114. Adhering to this pulse during training, you will ensure yourself the maximum effective mode of burning fat. If the load is reduced, you get the usual workout to strengthen the cardiovascular system. If you increase - you will train the body for endurance.
3. You need to start a workout with a light load level. Warm up and hitch should be smooth and gradual.
4. At the initial stage, you need to do three times a week for 30-40 minutes. Then, over time, it is necessary to increase the training time and the speed of the exercise bike. When the muscles are ready, you can start exercising every day.

Interval Weight Loss

Interval exercise is for people with good physical fitness. Interval exercise on an exercise bike involves alternating between fast and moderate speeds. This is a very effective way to lose weight.

It was previously believed that fats are burned during cardio loads of low intensity - for example, during a slow but long run time. However, modern studies have shown that interval loads are much more effective - they burn fat for another two days after training. Therefore, today it is considered one of the most effective ways to get rid of excess fat in the body.

The interval load on the exercise bike begins with a warm-up - 5 minutes of pedaling at a steady pace. Then you need to alternate an intense and moderate load in time of about 1: 3. Duration is determined only by your physical fitness. For example, in the initial stages, you can pedal 20 seconds at a fast pace and a minute at a moderate pace. With higher physical fitness, the enhanced pace can last a minute, and a calm pace can last 2-3 minutes. After 20-30 minutes of interval loading, you need to hitch and finish the workout.

How to eat to lose weight on an exercise bike

With any workout, it is important to understand that you can lose weight only with a calorie deficit. If you eat for three, then no training will help you. To lose weight, you need to consume less calories than you spend per day. Therefore, it is necessary to exclude fatty and high-calorie dishes from the diet, eat more plant foods, meat, cereals. They provide satiety and energy. It is better to eat often, but in small portions. Drink more water - it removes fat breakdown products from the body and speeds up the process of losing weight. Do not eat up at night - you will not have time to spend these calories, and they will be happy to be deposited on your sides. For dinner, protein foods are preferable - meat, cottage cheese, beans. And try to burn calories not only on an exercise bike - look for any possibility of physical activity. Walk more often, do not use the elevator, give up the car for a while.

Buying an exercise bike

Exercise bikes come in three types, each of which differs from the others in price and principle of operation.

1. A mechanical exercise bike is a simple workhorse. It has an attractive price and is easy to use.
2. Exercise bike with a magnetic system. Unlike the previous type of exercise bike, this is a fairly modern and convenient unit. The magnetic system provides the simulator a smoother ride.
3. The electromagnetic system is installed on the most expensive and fashionable simulators. Such exercise bikes are equipped with monitors to simulate bike rides in various types of terrain. Such exercise bikes allow you to set a program of various intensities, including the interval load mode.

Classes on a stationary bike are contraindicated for those who suffer from cardiovascular diseases, pressure drops, thrombophlebitis, as well as joint diseases. Before starting training, you should consult your doctor about the expected loads. Exercise bike and proper nutrition can change your body for the better!

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