Exercise bike is one of the most effective tools for losing weight at home. Exercise on a stationary bike not only burns fat on the abdomen (from 300 to 600 kcal is spent per hour), but also is useful for the cardiovascular system. In addition, pedaling is safe for knees - unlike running.
There are two schemes for proper weight loss using an exercise bike. In the first case, you need to train 3-4 times a week for 30-50 minutes, pedaling at an average speed. In the second case, training is reduced to 15-20 minutes, and you need to pedal according to the HIIT method.
// Trainer “Bicycle”
An exercise bike is the most affordable option for a home gym cardio. A number of manufacturers produce compact-sized simulators, suitable even for apartments with a small footage - mainly vertical models. Horizontal exercise bikes are usually more bulky and are used in rehabilitation and fitness centers.
In fact, the exercise bike is ideal for losing weight at home - you can pedal at the same time as watching TV. The 30-40 minutes required for burning calories pass almost imperceptibly - however, you need to train in the fat-burning zone of the pulse , or at least 130 beats per minute. Otherwise, the load is not enough to burn fat efficiently.
The second scheme for using an exercise bike for weight loss is high-intensity interval training according to the HIIT or Tabata method. The first 3-5 minutes you need to pedal in the middle rhythm to warm up, then intervals alternate with the fastest and most moderate pace. In total, such a training on an exercise bike takes up to 20 minutes, but it requires good physical shape.
// Exercise bike - pluses:
- compact size
- the availability of cheap models for the home
- improves the cardiovascular system
- suitable for weight loss
Types of exercise bikes
Three main types of exercise bikes are distinguished - classic vertical exercise machines, horizontal exercise machines with back support and high-speed exercise bikes (“speed bikes”). There are also bicycle stations that allow you to fix a regular bike in a stationary position. The most compact and cheapest are vertical models.
The cost is also affected by the type of flywheel used - magnetic or belt. Magnetic exercise bikes have a smoother ride and work much quieter, but are more expensive. At the same time, the noise level of modern belt simulators is also in acceptable values for the home. Note that for training according to the HIIT scheme, a speed bike is best suited.
How to lose weight on an exercise bike?
Like any other cardio , an exercise bike affects weight loss processes not only by burning a certain amount of calories, but also due to changes in metabolism. In order to get rid of one kilogram of fat, you need to spend 9000 kcal - or pedal without stopping for a whole day. The benefit of a 30-minute workout is primarily in the effect on metabolism.
In the article on how to accelerate the metabolism, we mentioned that the daily level of physical activity makes a significant contribution to how the body spends calories - including time without exercise, when the body's resources are restored. Regular exercise on an exercise bike helps optimize blood sugar levels - which indirectly leads to a decrease in appetite.
// Use of an exercise bike:
- safe for knees
- develops muscles of the legs and buttocks
- trains the respiratory system
- optimizes blood sugar
How many calories are spent?
As in the case of a conventional bicycle, an exercise bike provides combustion from 300 to 600 kcal per hour. A more accurate figure depends on the weight of the trainee and on the speed of pedaling - the faster you turn them, the higher the load, and the more calories burned. In addition, part of the calories consumed by the body and in the recovery period - about 100-200 kcal.
For example, with a body weight of 50 kilograms, the direct calorie cost for hourly workouts on an exercise bike is 150-230 kcal at a speed of 9-15 km / h, 240-350 kcal at a speed of 15-20 km / h and 450-500 kcal at a speed of 20- 25 km / h
// How to exercise on a stationary bike?
Fifteen minutes of alternating fast and slow torsion intervals of the exercise bike - using the HIIT technique - is better for burning fat than monotonous training in an average rhythm for an hour. The effect is achieved due to the fact that the body has to adapt to load changes, involving fast and slow muscle fibers.
In addition, do not forget that after every 15-20 minutes spent on an exercise bike, it is recommended to do a small workout. The warm-up should include abdominal exercises, squats, push-ups, and other exercises. In fact, the exercise bike is ideal for pumping up the press at home - it burns calories and helps to achieve the relief of abdominal muscle cubes.
// Training plan on an exercise bike:
- 3-4 workouts per week
- 30-50 min at an average pace or 15-20 min HIIT
- warm up every 15-20 minutes
- heart rate 60-70% of maximum
Interval training on an exercise bike
Interval training on an exercise bike begins with a mandatory warm-up and preparation for loads. This is followed by 3-5 minutes of pedaling at an average rhythm. After that, the main 15-20 minutes of HIIT training - it is recommended to alternate 1 minute of the fastest pedaling with 1.5-2 minutes in a slow rhythm to restore breathing.
Note that such training on an exercise bike has a number of contraindications. They are not suitable for people suffering from cardiovascular diseases and are categorically contraindicated in high blood pressure. In addition, as with the use of an exercise bike in normal mode, people with a sore back and back problems need caution.
Exercise bike is one of the most effective tools for losing weight at home. Pedaling not only burns calories during training, but also involves energy consumption during the recovery period. The advantages of an exercise bike include its compactness, minimal load on the knees (as opposed to running), as well as benefits for the cardiovascular system.