There is an opinion that to keep your body in shape you need to work out in the gym. But the same results can be achieved at home, as they say, if there is a desire. Moreover, today the market is filled with new technical means, the use of which will make training as effective as possible. Such means include an exercise bike , the popularity of which does not need proof.
How to use this machine to lose weight? What preparation is needed before classes? Which program should you choose to achieve the best results? The answers to these and other questions will be discussed in our material.
Advantages and Benefits
If initially only professionals in the world of sports could exercise on equipment like exercise bikes, then in the 90s they became available to the masses. But then not everyone could afford to purchase such a simulator, but today it is available to everyone. There are exercise bikes for sale at home and almost every fitness club has them in stock, you just need to buy a subscription.
This is a cardio simulator, with the help of which it is possible to conduct aerobic training in an intensive mode to increase endurance, work out the heart muscle in the direction of strengthening it, and also for the purpose of:
- losing weight;
- improving blood circulation;
- development and strengthening of leg muscles;
- heart development;
- make your figure fit and slim;
- development of the respiratory system.
The results of training on exercise bikes live up to expectations, since this device allows you not only to effectively burn calories, but also to solve the problem of accumulated fat, transforming it into energy. It is also important that during such activities it is almost impossible to get injured. In addition, such training is not contraindicated for people experiencing problems with joints and the spine.
If we compare training on a bicycle station with training on a treadmill in terms of the number of calories consumed, then there is practically no difference between these trainings in this indicator. According to the results of the study, about 500 kcal are burned in one hour of such exercise. As a result, a person who regularly trains using this device develops sculpted calves and a slimmer waist, hips, and buttocks.
Read more about the benefits of working out on an exercise bike at home:
- the ability to exercise at any time, regardless of weather conditions;
- no special shoes, helmet or other equipment is needed for convenience and safety;
- no risk of injury;
- compactness of the simulator;
- control over the state of the body and the effectiveness of training.
Modern models are equipped with computer equipment, which makes it possible to monitor indicators: calories burned, heart rate, kilometers traveled, and others. Also, the ability to select intensity modes helps in the matter of proper distribution of loads. The device is designed so that anyone can achieve results, even if their sports training is at a minimum level.
How to lose weight on an exercise bike
Regular cycling has proven to be effective when following a diet. You just need to know how to do it. Experts have developed and tested a program for losing weight on an exercise bike. It contributes to the proper supply of oxygen to the leg muscles, slimming the abdomen and lower body. After regular training, the human body becomes much more resilient.
Systematic cardio exercises bring great benefits to a person. They reduce the amount of unnecessary cholesterol in the blood and burn extra calories - this is a good prevention of atherosclerosis and more. During the classes, the muscles of the legs and thighs are trained, which ensures the formation of elastic buttocks and slender legs. This useful type of activity guarantees the normalization of metabolic processes in the body and weight loss.
When is the best time to practice
The time for cycling training is selected individually, depending on your work schedule. If it is convenient in the morning, before the start of the working day, you can do exercises on an exercise bike after your morning routine. Your body will wake up and be able to work productively all day long; you won’t have to worry about running out of energy for sports in the evening. You can study at lunch or in the evening. The main thing is not to look for excuses to skip training. At the same time, we must not forget about proper nutrition.
How much do you need to study
How to properly exercise on an exercise bike? To maintain your weight and health, you should pedal for 20 to 40 minutes every day. How long should you ride an exercise bike to lose a few pounds? To correct your figure, you need to exercise for 50 minutes every other day, but the load is greater than in the first case. As for cardio training, the purpose of which is to strengthen blood vessels and the heart, classes last 40 - 50 minutes. It is recommended to conduct several sessions with a trainer to select a load that corresponds to the training goal.
How to properly exercise on an exercise bike? The time and severity of training is increased gradually. There is no need to rush to cover the planned distance faster. This makes it more difficult to achieve your goals, but it can cause damage to the body. For the first workout, a healthy person is recommended to exercise intensely for 20 minutes. If there are any risk factors, the lesson lasts a maximum of 15 minutes.
Main rules of classes
At first glance, it seems obvious that to lose weight and form a beautiful and slender figure, you just need to pedal. However, the maximum benefit from exercise will be achieved with a competent and serious approach, and not with unsystematic intense loads.
The effectiveness of classes depends on the following parameters:
- compliance with technique, body position;
- optimal load limits;
- monitoring indicators;
- equipment;
- compliance with basic fitness rules.
Each of the parameters needs to be considered in more detail.
Technique
A prerequisite for effective training is adherence to technique. Beginners most often make several mistakes when exercising on an exercise bike, including incorrect position of the back, namely its deflection in the lower back. It is important that the back is relaxed, in its natural position, perhaps with a slight rounding of the shoulders.
It is also necessary to ensure that the main weight is not transferred to the hands. They should be relaxed. The position of the feet is parallel to the floor. And to evenly distribute the load on the muscles, the direction of the knees should be slightly inward or forward. The seat height must be adjusted! The head position is similar to the position when riding a regular bicycle - straight and forward.
Loads
During training, you need to rely on your feelings and monitor your pulse. It is important to remember that these workouts will be most beneficial for the body provided that your capabilities match the range of loads. To reduce weight, it is recommended to exercise at medium intensity, when you do not need to exert any special effort to rotate the pedals. As the load increases, the training time should be reduced. In order for the fat burning process to start, the minimum training duration should be half an hour.
As for the pulse, its frequency is an important indicator. First of all, the upper limit of the heart rate is calculated, then its optimal zone is determined, which allows you to train most effectively with the help of this device for weight loss and the formation of a slim figure. The heart rate during warm-up is 60% of the upper limit, during training – 65-75%.
Indicators: observation, control, evaluation
It is recommended to keep an activity log, which will contain detailed information about indicators: distance traveled, heart rate and others. Thanks to this data, you can achieve the greatest productivity from your training. You need to monitor not only calories burned and weight, but also your feelings. Thus, the results of the classes will be clearly presented in the journal for their subsequent evaluation.
Cloth
There are several simple requirements for clothing for classes: it should not hinder movement and make it easier to fit. Cycling shorts and a tank top are the perfect solution. You can use special gloves to ensure better contact with the steering wheel. As for shoes, a model with a rigid sole is preferable, as it provides better grip with the pedals. These can be sneakers, sneakers, but it is not recommended to exercise in Czech shoes or slippers.
Rules
Despite the fact that almost everyone knows about these rules, many ignore them:
- uniform breathing through the nose;
- mandatory warm-up: exercises to warm up muscles, ligaments, joints;
- at the end of the training, “cool down” - exercises for the gradual transition of the heart to a normal frequency of contractions;
- You cannot exercise if you are weak, have any ailment, or feel unwell.
The training program, duration and load should be optimal for the physical capabilities and goals of the person training. To lose weight, the minimum workout duration should be 40 minutes. You can use music to lift your spirits during class.
Exercise bike exercises for weight loss
How to exercise on an exercise bike? The first thing you need to do is prepare your body for the start of training. You need to stretch your ligaments, muscles, and joints. To do this, you can warm up your legs, arms and pelvis, turn your head, and run in place for a minute. This will allow the body to get involved and begin the main part. An exercise bike workout starts at a slow pace and gradually increases depending on the person's fitness level.
Exercises
You can’t immediately start training too intensely, expecting quick results. This will only lead to fatigue and disappointment. Fitness on an exercise bike should be planned according to a specific program. To begin with, a 20-minute lesson is enough, then you should increase the time to 30 and 40 minutes. The body itself will tell you when it’s time to make the workout more difficult. Be sure to draw up a schedule - this will make it easier to plan your affairs.
It is necessary to carry out 3-5 workouts per week, but for those who move little, it will be useful to increase them to 6. Rest days are required. You can start with 3 days, gradually increase to 6. You should train in a room where there is active circulation of fresh air. The interval load must be selected according to the system: acceleration 30 seconds, 3 minutes normal mode, acceleration again. Half an hour before and after class, drink a glass of water to replenish the required water balance.
Preparatory stage
When choosing a time for training, the main guideline should be the body’s biorhythms: for those who like to get up early - morning classes, for night owls - afternoon and evening classes. The main thing is that the time interval between training and time before/after sleep is at least two hours.
Also, eating before classes is allowed at least 1.5 hours before, and drinking drinks, medications, and smoking – 1 hour before. To eliminate the feeling of thirst, if any occurs during training, you should rinse your mouth with water or take one small sip.
The warm-up program should include exercises involving those muscle groups that will be involved in the training. These can be bending, squats, as well as exercises to warm up the joints and muscles of the shoulder girdle. Due to the fact that the main load is on the knees, it is recommended to massage and rub their joints. You should also not forget about stretching exercises for your leg muscles.
How to choose an exercise bike for training to lose weight at home
To quickly lose weight on an exercise bike at home, you need to know what devices exist and what their differences are. There are 3 types of devices on the market:
- mechanical, which stands out for its low cost and has almost no additional functions;
- magnetic, in which the pedals scroll more smoothly;
- electromagnetic, equipped with a number of sensors and other devices that monitor workout intensity and heart rate.
In order to buy the best exercise machine, you need to read the reviews of other exercisers about the chosen model, find out how reliable the manufacturer is and how long the device can last. If possible, you should try it before you buy.
Mechanical exercise bike
Simulators are also divided into vertical, horizontal and portable.
The first ones differ as follows:
- they are compact, effective for losing excess weight and aimed at strengthening the muscles of the lower body;
- During exercise, there is a load on the knees and spine.
For horizontal ones it is typical:
- comfort during use and no pressure on the joints;
- cumbersome, quite high cost and low effectiveness for weight loss.
Portable models are distinguished by the following features:
- ease of operation and storage, reasonable price;
- difficulty in choosing the right seat and low efficiency when losing weight.
Portable exercise bike
Cycling program
Regularity is the most important condition for the effectiveness of classes. At the initial stage, training can be carried out according to the schedule: weekly 3-4 (minimum) 20-minute training sessions. In the future, the duration must be gradually increased to 45 minutes, then to an hour.
As for loads, you need to choose one of two existing types: uniform and interval. In the first case, the entire workout is carried out at the same pace, in the second, an intense pace alternates with a moderate/calm one. As experience shows, the interval type of exercise is most effective in stabilizing weight and correcting the figure; it also allows you to achieve pronounced results in a minimum amount of training time.
Interval training program:
- Warm-up – calm pedaling while simultaneously warming up your arms – 5-10 minutes.
- 30-second acceleration - at an average pace with mandatory breathing control.
- 30-second maximum load - at the most intense pace.
- Several alternations of a calm pace with a fast one.
- 10-15 minute cool down.
Cardio
Interval training on a stationary bike
The main idea of this technique is to alternate intense driving with slow driving. To properly prepare for exercise, adjust the saddle so that it is comfortable to work with a straight back. You always need to start with a warm-up and end with gymnastics. Don't forget to maintain your water balance, watch your pulse, and the extra pounds will begin to melt away before your eyes.
Interval training on an exercise bike consists of the following stages:
- First, warm up, pedal for 10 minutes at a minimally low pace. At the same time, do exercises for your arms.
- Accelerate for 30 seconds to medium speed.
- The next 30 seconds are as fast as possible.
- Another 30 seconds of quiet driving.
- 30 seconds of intense driving, repeat this 8-16 times.
- At the end of the workout - 10 minutes of gymnastics.
- The average interval training duration is 15 minutes.
Contraindications
Before starting to train on an exercise bike, even people who are confident in their health are advised to consult a doctor. During the first trainings, it is necessary to strictly monitor the sensations. In case of dizziness, pain in the heart area, shortness of breath, nausea and other unpleasant sensations, classes should be stopped.
Also, such training is contraindicated if a person suffers from:
- cardiovascular failure;
- asthma;
- hypertension stages II and III;
- oncological diseases;
- tachycardia;
- angina pectoris, coronary artery disease;
- diabetes mellitus in the acute phase;
- thrombophlebitis.
In addition, it is not recommended to exercise during a cold, infectious diseases, weakness or pain in the spine or joints. If previously received injuries have not been completely cured, including bruises and sprains, fixing agents should be used - special bandages and tapes.
Igor April 9, 2016
Workout program for weight loss
Before you start training on an exercise bike for weight loss, the system of which may be different, do a warm-up. This could be jumping, bending, squats, push-ups, and so on. This will help prevent sprains, warm up the muscles and prepare them for stress. This way, warming up will help you burn more calories during your workout.
There are several training programs. They differ in intensity depending on the initial level of training. Their essence is to increase the load over time and lose weight without harming the body.
Program for beginners
With an activity such as an exercise bike for weight loss, the training program for women and men who are beginners is designed for 6-8 weeks. She offers classes in the following mode:
- You need to exercise 3-4 times a week;
- The duration of the lesson is half an hour, excluding warm-up.
- The pulse should be 60-70% of the maximum;
- The frequency of steps should not exceed 50 per minute.
Program for losing weight and maintaining results
The most active phase of exercise, which helps to get rid of excess weight. It will help you to use it not only for such a task as how to properly train on an exercise bike to lose weight, but also for maintaining physical fitness. Its duration will be individual, since the rate of weight loss is determined by the characteristics of a particular organism.
- You need to exercise 4-5 times a week.
- The duration of the lesson is 45 minutes.
- The pulse can be 70-80% of the maximum for age.
- The frequency of steps is 50-60 per minute.
Senior program
An exercise bike can be very useful for older people who want to stay in shape. Classes are indicated for problems with the back, bones, and legs. They will help reduce pain in joint diseases and will be an effective prevention of thrombosis, stroke, diabetes, obesity, and Alzheimer's disease.
Older people need to exercise in a way that is comfortable for them. Start with minimal intensity and increase the load over time. It is important that the norm is determined by a specialist, taking into account the state of health and the individual characteristics of the body. Elderly people should exercise under the supervision of a trainer no more than 40 minutes a day . It is important to drink enough liquid.
Find out more about the benefits of an exercise bike for health and the weight loss process in general: https://www.fitnessera.ru/polza-i-vred-velotrenazhera-chto-daet-velotrenazher-kakie-myshcy-treniruet-skolko-kalorij-szhigaet.html
