Today, over a billion people all over the world want to lose weight. It is sad, but only a few can achieve it. They try starvation, various diets, pills, and mysterious belts for weight loss.
But these well-known methods are temporary if effective at all. Most often, the weight returns again with the time, and it may even increase. If you have already tested all the existing methods and all of them failed, do not get upset.
There is a proven way, and it is weight loss with the exercise bike.
Everyone knows how enjoyable and rewarding cycling can be. It strengthens the body and helps burn the calories. But there is also an alternative to the bike available at home or the gym. This is an exercise bike.
The training on it is very similar to cycling, but there are differences. The risk of injury is insignificant, while bicycle lovers are often injured. Besides, there are some differences in how and what muscles work on an exercise bike and a regular bike.
An exercise bike is one of the most affordable types of simulators. You can easily purchase any, even a mini exercise bike in a sporting goods store, assemble it at home and practice for your pleasure in a convenient mode.
Are Exercise Bikes Effective For Weight Loss?
Training on an exercise bike is a special type of aerobic exercise. The main goal of such activities is calories burning and muscle strengthening. The intensity and frequency of exercise depend on what result you want to achieve.
Moreover, with these types of loads, the blood is saturated with oxygen, and it has a beneficial effect on the functioning of the cells.
It will be not only useful but also healthy support for the family. Morning exercise on a stationary bike can easily replace a visit to the gym.
Due to the regular loads on the body and improved oxygen exchange in the body, an exercise bike will help get rid of some diseases, as well as lose weight.
However, many people do not properly workout, do not have elementary knowledge about the safety rules during the training. They simply do not know how to lose weight correctly with the exercise bike.
If you really want to get rid of extra pounds and want to change your body, then it is best to focus on certain parts of the body that you are not comfortable with when exercising on a stationary bike. The main rule is to perform exercises slowly and carefully. Thanks to the slow and targeted impact on problem areas, you will begin to lose weight.
How Many Miles Should You Ride On A Stationary Bike To Lose Weight?
The exercise bike burns a lot of calories. 30-40 minutes of intensive training allows you to burn about 500 kilocalories. It is important to find the right speed. Exercise bikes have different loading modes.
For weight loss, the optimum speed is 25 km / h, although many users like to exercise at 30-35 km / h speed. You can choose the best speed for you based on your own feelings. If you are a beginner, you should not start with heavy loads.
Also, you should alternate the intensive load with a moderate one.
A very important criterion for the proper workload is the duration of exercise on the exercise bike. It’s not at all 10 minutes as many believe. The standard training for any results should last at least 40 minutes.
It is not necessary to constantly pedal at the same pace. You should accelerate, slow down, accelerate again.
Alternating is also very important. It is not necessary to do it daily, as your muscles need some rest. Exercise every other day, sometimes every 2 days. Starting from the second week, start heavy workouts.
You may try 40 minutes of intensive training 4-5 times a week. Pay attention to the following 20-minute workout:
Take the maximum speed and keep it for 2 minutes;
sharply relax and quietly pedal for 3 minutes;
Repeat this exercise 3 more times.
How Much Should I Cycle A Day To Lose Weight?
Work on an exercise bike is cardio training, that is, an exercise aimed at the cardiovascular system. If you use this load correctly, observing a certain frequency and intensity, as well as carefully monitor the diet, then the exercise bike will help you lose weight.
If you want to lose 10 kg, it is necessary to train every day. If you want to achieve a considerable result, you need to be patient and work hard. When it comes to training time, it depends first and foremost on your schedule. Of course, in the morning there is less sugar in the body. Accordingly, the training will not consume energy, but calories that accumulate in the form of fat. But that does not mean that the evening workout will not be effective.
Next step is to determine the pace and time of the training. The circulation of blood flow increases as you train. Accordingly, metabolism improves. Of course, these processes do not start immediately. Typically, fat burning begins only 20 minutes after the start of training.
Thus, to lose 10 kg, you will have to train at least for this period of time. But you should not stick to 20 minutes for a long time. Every day you should increase the duration of the workout and bring it to an hour. It will be enough to keep the weight going down.
Weight loss on an exercise bike most often becomes the main goal of buying this unit. However, in addition to this, this sporting equipment contributes to the overall strengthening of the body, increase stamina, physical strength, increase willpower. First of all, such a cardio trainer trains the heart, blood vessels, and lungs. It is a great way to prevent obesity, as well as a proven way to fight laziness and stress.