How to exercise on a stationary bike to lose weight

According to statistics, women spend 80% of the time in the year in the process of losing weight. And this is not surprising. In the spring and summer period, the fair sex representatives are actively preparing for the beach season, in the fall - for the new year, in the winter - for the 8th of March. However, not always this weight loss is effective - then the rain does not allow cycling, and then there is no time to go to the gym.

For those who want to get rid of excess weight, without leaving home, there is an exercise bike - a home instructor and an assistant in losing weight. However, the exercise bike - a multifaceted projectile. With it, you can lose weight or build up the muscles of the legs - it all depends on the technique of exercise.But first, let's try to figure out why the exercise bike?

The benefits of exercise bike

1. This type of sports simulator allows you to lose weight comfortably - that is, sitting. For many lazy people, this is quite a weighty argument. In addition, obese people with a large excess mass can not worry about their knees, such as 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 up the simulator for a sparing mode so that the load on the spine is minimal.
2. Despite the fact that we sit on the exercise bike, this sport is considered cardiovascular exercise. Namely, cardio exercises (cycling, running, aerobics) allow us to burn accumulated fats. Exercise bike - the perfect assistant in burning fat. Regular exercise on the exercise bike helps to strengthen the heart, develop endurance and improve the functioning of the respiratory system.
3. Exercise bike perfectly trains the muscles of the legs. Exercise at the limit of its capabilities speeds up the metabolism and increases the total daily calorie consumption. And if such intense workouts are done regularly, it speeds up the metabolism, allowing you to lose weight even faster.
4. Many women have problem areas in the lower body - legs, buttocks, thighs.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 practice at any time of the day or night, you do not need to go to the gym and look for time to practice. 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 a stationary bike

This is one of the most frequent questions that women ask when they come to the gym. With a light load, when a woman pedals with a speed of 15-20 km / h, she burns about 300-450 kcal per hour, depending on her weight. The more weight - the more consumption of calories. With intense load, when the speed of the exercise bike is 30-35 km / h, the calories are burned much faster. For an hour of such active load can burn from 500 to 900 kcal. And if you consider that a kilogram of human fat is 9000 kilocalories, you can roughly calculate how many grams of excess weight you dropped today with the help of a bike only.

When is it better to do

The answer is when you have time. However, if you devote some time to training in the morning, before the main breakfast, it will be much more effective. After all, in the morning there is no glycogen in our blood, so with the load, the fat will start to burn immediately. In the evening, you will first have to burn glycogen for 20 minutes, and only then the body will begin to “give up” the accumulated 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 a stationary bike to lose weight

There are several rules and tips that will help you as quickly as possible to lose those extra pounds with the help of an exercise bike.

1. To lose weight with an exercise bike, remember that the load must be systematic and regular. The time of one workout should not be less than 40 minutes.
2. To lose weight on a stationary bike was effective, you need to calculate your maximum pulse. To do this, subtract 220 from your age. For example, the maximum pulse of a 30-year-old young woman is 190 beats per minute.To lose weight, you need to achieve 60% of the maximum heart rate. That is, 190x0.6 = 114. By sticking to this pulse during a workout, you will assure yourself of the maximum effective fat burning regimen. If you reduce the load, you get a normal training to strengthen the cardiovascular system. If you increase - you will train the body for endurance.
3. Start training with a light level of load. Warm up and hitch should be smooth and gradual.
4. At the initial stage, you need to engage in three times a week for 30-40 minutes. Then, over time, it is necessary to increase the training time and speed of the exercise bike. When the muscles are ready, you can begin to practice every day.

Interval weight loss

Interval exercise is designed for people with good physical fitness. The interval load on the exercise bike involves the alternation of fast and moderate speed. This is a very effective way to lose weight.

Previously it was believed that fats are burned during low intensity cardiovascular activity — for example, during a slow but long running time. However, modern studies have shown that interval loads are much more effective - they burn fat for two more days after exercise.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 quiet pace. Then you need to alternate between intensive and moderate time load of about 1: 3. Duration is determined only by your physical fitness. For example, in the initial stages you can pedal for 20 seconds at a fast pace and a minute at a moderate pace. With a higher physical fitness, an intensified pace can last a minute, and a calm one can last 2–3 minutes. After 20-30 minutes of interval load, you need to make a hitch and finish the workout.

How to eat to lose weight on a stationary bike

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

Purchase an exercise bike

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

1. The 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 - it is quite modern and convenient unit. The magnetic system provides a simulator a smoother course.
3. The electromagnetic system is installed on the most expensive and fashionable simulators. Such exercise bikes are equipped with monitors to simulate cycling on various types of terrain. Such exercise bikes allow you to install a program of various intensities, including the mode of interval loads.

Occupations on the exercise bike are contraindicated for those who suffer from cardiovascular diseases, pressure drops, thrombophlebitis, as well as diseases of the joints. Before starting workouts, 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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