Exercise bike for losing weight at home: all the nuances of an effective workout

Photo by Victoria Borodinova from Pexels

Riding a bike and exercise bike for weight loss is one of the most controversial ways to lose weight. Some admirers write enormous reviews about how a miracle bike helped them lose weight by a certain amount of kilograms and put their figures in order while omitting the history of their nutrition and parallel power loads. Others leave angry comments that the exercise bike for losing weight at home is an absolutely useless thing, often those who use the exercise bike only as a hanger for clothes think so. So, where is the middle ground and how to use an exercise bike and a bike for weight loss, first things first.

It is worth noting right away that if you want to quickly and effortlessly lose weight, then neither a bicycle nor an exercise bike can help you with this. In order to achieve good results, you have to work and work hard until the seventh sweat, while carefully monitoring your diet and alternating cycling with power loads. Heavy? Of course, it’s hard, but the results will exceed all your expectations, in addition to a slender, toned body, you will get good stamina and a tempered character because only a person with a strong character can go through difficulties and achieve his goal.

Home Exercise Bike Slimming Exercise Bike: Benefits
An exercise bike is perhaps the most affordable type of cardio load, with which you can lose weight at home, while everyone, even a beginner, can do it. Moreover, in comparison with a treadmill, an exercise bike is suitable for people with a lot of weight, so the load on the knee joints and spine will be less than when running or even walking fast.

Exercises on a stationary bike reduce the risk of diseases of the cardiovascular system, gradually stabilize pressure, train the respiratory system and develop endurance. Since the load is mainly distributed on the lower part of the body, the bike will help to slightly adjust the buttocks and pump over the leg muscles.

Exercising on a stationary bike and a bike for weight loss: disadvantages
Of course, it will turn out to lose weight with the help of an exercise bike and an ordinary bicycle, but to get an elastic and embossed body, especially it’s the upper part, this, alas. Therefore, when choosing a bike for weight loss, you should alternate aerobic exercise with power, so that you would not only lose weight but also pump your muscles.

Another disadvantage of using an exercise bike as a means to lose weight is routine. Not everyone likes to pedal monotonously, even if the result is on the face, which is why you should diversify your workouts including the Tabata mode, HIIT, and intervals, this will also be able to increase the training intensity by 2 times.

Training program for training on a stationary bike
Losing extra pounds can be lost, observing some of the nuances of training, for this you need to choose the level of your training, because too high a training intensity with low training will not only not give good results, but can also harm your health.

The first training week, regardless of the level of preparation, you need to pedal for no more than 15 minutes with minimal resistance, while do not forget to monitor the changes in heart rate, it should be approximately 70% of your maximum heart rate, which you can calculate by the formula: 220 minus your age. So if you are 40 years old, then your maximum allowable heart rate will be 180 beats per minute, and in the first week of training, your heart rate should not exceed 120-126 beats per minute. This is very important not only for the effectiveness of training but also for health in general, the body needs to get used to the stresses, therefore, it needs to be increased gradually, no matter what brings the body into a state of shock.

After the first week of training on an exercise bike for weight loss, when the muscles had a little time to get stronger, you can increase the training time to 30 minutes, while the allowable pulse value will be 70% of your maximum. The resistance of the pedals in the second week is best left to be minimal, trying to maintain a pace of 50 steps per minute. If you have never before been involved in sports, then the intensity of the second week, namely, a 30-minute lesson with minimal resistance should be continued for 6-8 weeks, about 4 lessons per week.

Listening to your well-being, in the third week (if you are not a complete beginner in sports), the duration of the session can be increased to 45-50 minutes, with a valid heart rate of 75-80% of the maximum. At the same time, keeping the minimum resistance and adhering to 60 steps per minute, that is, the pedals must be turned a little more actively.

Starting from the fourth week of training on an exercise bike with the goal of losing weight, you can switch to a longer workout (50-60 minutes) with a pulse of 80% of your maximum. Also this week you can slightly increase the resistance of the pedals, and gradually increase it with each new activity, but do not overdo it, for weight loss with an exercise bike, an average resistance level will be enough, we don’t want to pump up the leg muscles. In order to lose weight with the help of an exercise bike, 3-4 lessons per week will suffice, but you will have to observe regularity.

When practicing on an exercise bike, do not forget about restoring the water balance, drink non-sparkling water at room temperature in small sips about once every 10-15 minutes. However, you should not drink too much just a few small sips at a time. In order to conduct training on an exercise bike actively and at the same time not to feel heaviness and discomfort, try not to eat at least 2 hours before and after training. In order for weight loss to be more active, you still have to revise your nutritional principles and bring them closer to the correct one, excluding all harmful foods, so you can not only achieve harmony but also improve your health.

Exercise bike for weight loss: training program

In order to make training on a stationary bike not only more effective but also to diversify the routine torsion, you can apply for several training programs:

  • Velo-Tabata: within 5-6 minutes, warm up the muscles at a calm pace with slight resistance, then proceed to the scheme for 4 rounds. For 20 seconds, try to pedal at the maximum speed that there is urine, then 10 seconds, pedal at a slow pace and take a breath. So, the length of one round is 4 minutes, in order to complicate the training for each round, add pedal resistance. It is also possible to alternate resistance, increase resistance at a fast pace, and decrease it at a slow pace. Then change, leave the minimum resistance at a fast pace, and increase at a slow pace. The end of your training should be a hitch, i.e. Within 5-7 minutes, pedal at a slow pace and without resistance.
  • Intervals 1 to 1: As in the previous program, at the beginning of a workout, a warm-up for 5-7 minutes at a slow pace and without resistance. Then every 30 seconds, change the fastest pace with the average. To complicate the workout, you can experiment with resistance as in the previous program. At the end of the workout, do not forget to hitch for 5 minutes.
  • High-intensity intervals: 5 minutes of a warm-up are necessary, then for 3 minutes the maximum speed and average resistance, then get off the simulator and do 15 push-ups or a bar for 30 seconds. Further, without stopping to rest, return to the exercise bike and repeat 3 minutes of top speed with an average resistance. Then, get off the simulator again, lie on the floor, on your back and perform 15-20 full body lifts or 20-25 twists to the press. After that, immediately repeat 3 minutes of maximum ride on an exercise bike. Then get off the bike again and do slow, deep squats. Be sure to follow up so that the knees do not go beyond the level of the socks, for this, during the squat, pull the pelvis back, and tilt the body slightly forward, while making the main emphasis on the heels. Then, listening to your body, or repeat another din circle from the very beginning, or do a hitch for 5 minutes.

Regardless of the chosen training program for an exercise bike, for the purpose of effective weight loss, you should perform warm-up and warm-up, you can use not only the slow pace of riding a stationary bike, but also the usual warm-up complex, or stretching (at the end of the workout).

Contraindications to exercise on an exercise bike
Refuse exercise on an exercise bike or consult your doctor if diseases of the cardiovascular system, diabetes mellitus, cancer, thrombophlebitis, problems with joints, hypertension.

If during exercise on a stationary bike you feel unwell, you have nausea, pain in the heart, air deficiency, headache, or dizziness, immediately stop the training and consult your doctor if possible for further training.


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  1. Pingback: 10 exercises that burn calories better than running - For Health

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