Weight loss exercises on an exercise bike for men

Fitness experts from the leading sports discounter “World of Sports” cordially welcome those who today would like to learn not just how to spin an exercise bike, but with the help of the sports equipment presented in our online store from leading Russian and foreign manufacturers:

• improve the condition of the cardiovascular system;
• get rid of excess weight;
• make sure that every new workout on an exercise bike brings positive emotions, well-being and joy.

Our clients often send us their questions related to the use of a specific sports equipment. We have collected all these questions and on this page we want to give the most comprehensive answers on the topic: “How to exercise on an exercise bike correctly?”

Let's start with a simple question:

What should you know before training?

The most important thing is the condition of your body. And, unfortunately, not even the most experienced consultant from World of Sports can answer this question. Only a doctor can tell you whether you are allowed to exercise on an exercise bike in general.

We kindly ask: do not regard our sports equipment as a toy. They say, “I spin an exercise bike whenever I want, and I don’t need any consultations from medical representatives!”

This is the deepest misconception. If you have decided to place a “piece of sports furniture” in your apartment or office, which you do not intend to use at all, then, of course, no one can prohibit you from doing so. But if you would like to seriously use an exercise bike, the load on which can be very, very significant, consultation with a doctor cannot be avoided.

And... here's our advice. If you find a lot of money for sports equipment, find money to visit a paid (or better yet, sports!) clinic, where the doctor will not just roll his eyes and, looking at his watch, ask questions in the style of: “Why do you need this at your age?” necessary?”, but will try to give an objective answer based on the following factors:

Are you obese? Are there any real problems with the spine or joints that exclude exercise bike training? Are there diseases of internal organs that it is better not to overdo on a bicycle? Perhaps your heart hurts, and you need not “rush into battle,” but first identify the causes of this pain. After all, there is a very big difference between vegetative-vascular dystonia (which does not exist according to ICD-10) and “heart disease”. Whether it is possible to exercise on an exercise bike with varicose veins, only a doctor will tell you, having assessed your personal condition.

In other words: by visiting a medical center and getting a certificate of no contraindications before purchasing, you will perform an absolutely justified and reasonable act, for which you will thank, first of all, yourself.

There is a certain culture of behavior on the eve of sports activities. There is no need to eat food or “invigorate” the body with a cup of coffee before cycling training begins, which may well result in a hypertensive crisis. Have you eaten? Have you had some coffee? Pause for 60 minutes.

Just before you start exercising on the exercise bike, do a warm-up. This is absolutely necessary if you do not want to suffer from pain in your legs, back and arms. A set of exercises consisting of 10-20 squats, forward and side bends (30-40 times), rotational movements of the arms, swings of the legs (25-30 times) adapts your body to the upcoming training.

And one more thing – it’s better to learn how to competently exercise on an exercise bike of a specific model BEFORE you start exercising. Study all these buttons labeled “Speed”, “Incline” if you are dealing with a non-Russian model. Read the instructions. Chat with support. And... everything will work out for you!

Option for interval cycling on an exercise bike for weight loss

The timing of the rest phases should be adjusted depending on physical fitness and the body's ability to recover after maximum exertion. The shorter the breaks between training phases, the more difficult it is considered. One of the best options for losing weight is to rest for more time, but at the same time maintain the maximum speed of the phase.

In order to lose weight better, it is advisable to use a heart rate monitor. Now even the simplest mechanical or elementary magnetic variety has built-in heart rate monitors. If such equipment is not available, you need to purchase it.

Try to structure your exercise in such a way that during the active phase you have a pulse near the fat-burning zone, which is calculated as 220-age * 0.75.
In the rest phase, the pulse should be around the value: 220-age * 0.5. This way you will achieve exactly the target fat burning. Attention! If you are training to lose weight, you should not cut down your diet significantly. You need to create a normal healthy menu. You will already provide yourself with the necessary calorie deficit and optimal metabolism with these activities.

5 main rules

1. Duration and schedule. One session on the simulator should be at least 20 minutes; for the best result, half an hour will be enough. For visible results, training must be done several times a week with an interval of a day or two.
2. Technique. When using an exercise bike, you need to set the seat height relative to your height. The back should be straight, the body tilted forward, the shoulders straightened. Only the muscles of the legs and buttocks should be involved in pressing the pedals, and the abs and back should only be used to maintain the correct position of the torso. If you are overweight, it is sometimes useful to start with horizontal versions of the exercise machine; they take the stress off your back and joints and your weight will not harm your exercise.
3. Warm up. A must before any strength training. To optimally warm up the desired muscle group, it will take about ten minutes at a speed of 20 kilometers per hour and minimal pressure.
4. Load level. To optimally distribute your strength, you need to select a resistance level on the exercise bike that will allow you to work out the time allotted for the lesson. With proper distribution of the load, after finishing the session, a feeling of warmth will appear in the trained muscles of the calves, thighs and buttocks. If after 20 minutes at 30 kilometers per hour your muscles begin to ache, then the load needs to be reduced slightly. Breathing should be done through the nose and be smooth without delay.
5. Hitch. Upon completion of the lesson, you should gradually restore breathing and reduce the load on the body. To do this, you need to set the resistance several units less and reduce the speed to ten kilometers per hour.

Sample Cardio Program for Fat Burning

This method of intervals is called the Little-Gibal method, a very common option in fitness. Stages 2 and 3 must be repeated sequentially from 8 to 12 times, and then proceed to the final stage.

Basic rules for training on an exercise bike

“How can I spin an exercise bike correctly?” - for some reason, the vast majority of users try to get an answer in the style of: “Quickly.” Or, on the contrary, “Slow down and take longer.” But the success of classes depends on a number of factors. Do you have to choose between the amount of time spent on an exercise bike and the quality of the exercise? Make a choice in favor of the second one. The principle of “less is better” from this sport!

The topic “Exercise bike for beginners” is worthy of an entire monograph. And there are many such works. But we will try to fit everything on one page.

It is better not to start training than to start it incorrectly. A sacred rule for those who want to truly work properly on an exercise bike. There are days when it is better to cancel the workout. Does something hurt? Weakness? Didn't get enough sleep? Did you celebrate the holiday vigorously? No! You are not required to ride this sports unit in this state.

Have you decided to start exercising on an exercise bike? Bravo. But first, do the warm-up exercises described above. Your joints, muscles and ligaments will thank you. Do not try to “jump out” from the machine at the peak of activity. Nothing helps your heart like a slow cool down. A gradual reduction in load and cool-down exercises are mandatory for everyone.

The art of properly exercising on an exercise bike presupposes the ability to constantly control your breathing. You are not a fish out of water: breathe evenly, always through your nose. If it doesn't work out? Please reduce your load and control your breathing.

What about equipment? How and in what way to exercise on an exercise bike? There are special cycling shorts that are definitely worth purchasing. They are comfortable to sit on the exercise machine and do not interfere with the necessary movements.

Do you want to exercise in slippers or barefoot? It won't do. Good sneakers or sneakers are what you need.

Each training session on an exercise bike must be recorded. It doesn't matter how you monitor. Perhaps the old-fashioned way - by writing in a journal or diary. Perhaps with the help of a gadget. You should be able to:

• rejoice at the results we believe! - will grow day by day;
• consider factors that either help or hinder progress.

And in this case, you will never regret the time spent on the exercise bike, realizing that you are not just taking away precious minutes from your work or some other life processes, but are investing in yourself.

Exercise technique

Mastering the technique of training does not mean learning how to switch the speed of a bicycle and rush headlong into battle.

A lot depends on the position of your body on the machine. Many beginners have a number of “typical” mistakes that are worth considering before you begin. After all, it’s better to learn from other people’s shortcomings than from your own.

Do not arch your lower back excessively, as many inexperienced beginner athletes do. She should have a natural, completely relaxed position. Round your shoulders slightly. It will be easier this way!

Very often, those who do not know how to exercise on an exercise bike correctly and correctly begin to transfer the key load to their arms, which leads to rapid fatigue. Should not be doing that.

And, of course, it is very important to pay attention to the correct position of the legs. The feet must be parallel to the floor. Let your knees “look” forward. Or they will even be rotated a degree inward. Why is something like this needed? This is one of the secrets of how to spin an exercise bike correctly, safely and effectively.

What about the head? If your exercise bike doesn't move, there's no reason to look at the floor. Try to look forward all the time, as if there, at a point encrypted on the wall or beyond the horizon, is your result, to which you are striving to break through.

And yet... it may seem strange to you, but many beginners do not know that the seat can be adjusted. Be sure to adjust it according to your height so that it is comfortable for you.

Load selection

Someone works out on an exercise bike like this, while chatting in instant messengers and holding the steering wheel with one hand, while others, on the contrary, attack the sports machine as if they would like to die on it right today, give it their all, develop a hypertensive crisis and decide that “big sport is not for him.”

Both strategies are fundamentally wrong. How to exercise correctly and safely on an exercise bike, choosing the optimal load? The secret is both simple and multifaceted at the same time. But the main thing: the load should be no more and no less than your capabilities at the start of training.

Experts recommend focusing on heart rate indicators. It should not be higher than 65-70% of your individual maximum frequency. How to calculate it? Let's say you are 40 years old. From the absolute maximum figure (220) we subtract 40 and get a pulse of 180 beats per minute. We subtract 30% from this indicator and focus on the heart rate, which is your “pulse guide” on how to exercise on an exercise bike without risking your health, striving for results. The desired figure is 126 beats per minute, which is very gentle. It will not put your body and, in particular, your heart into overload.

How much should you train?

A very common question that can be answered with a counter question is “For what purpose?” If you are pursuing the goal of losing weight and want to learn how to exercise on an exercise bike to lose weight, then you need to understand that the fat burning process begins only after thirty minutes of exercise on the exercise bike.

Let's look at a typical workout scenario to get an idea of ​​how long to exercise on an exercise bike.

1. After you have warmed up outside the exercise bike (done squats, bends, a few push-ups), feel free to start... warming up on it. Pedal at a calm and measured pace, preparing your body for a serious load. Let the level of resistance be small or even minimal. You should spend 10 to 15 minutes on this warm-up.
2. Set the load level at which you can maintain a working speed of 25 km/h, keeping your heart rate in the operating range that we calculated above. An exercise bike for beginners should in no case be a “calvary”, but only a tool for burning fat, so 20-30 minutes at level 3-4 will be quite optimal and good training for a beginner. If you are working out at the gym and see a person who demonstrates higher performance, do not try to keep up with him. Perhaps this is a master of sports who has been practicing since childhood. You can still reach a level close to his professional heights.
3. Cool down. Slow down and work on the exercise bike at a calm pace, feeling how your pulse and breathing return to absolute normality, which, however, should not be ragged during exercise. This should take you another 10-15 minutes. Total?

A productive workout lasts from 50 minutes to 1 hour!

The benefits of such training

Interval training is one of the subtypes of training performed at certain intervals. This type of training is great for effectively losing fat mass and improving heart function. Each working phase is an opportunity to show your physical maximum. Athletes use this type of training when preparing for competitions. These trainings promise quick results and the same muscle recovery. At the same time, even a basic mini-exercise bike can be used for training, because there are minimal requirements for equipment.

When using an interval training method with an intensity that can be increased to a maximum, relatively more growth hormone is released into the bloodstream than during regular training. This helps the body burn more calories and fat (there is an energy cost table to calculate calories burned).

It is worth considering that the maximum intervals used in this case should be several times shorter than aerobic ones. The maximum interval during exercise that a physically healthy person can withstand is a period of about thirty seconds, although there are programs with a longer active phase.

In addition, the peculiarity of such classes is the use of physiological mechanisms that transfer the body into a phase of active work. Even during periods of rest, the body continues to work as if in the active phase, which is why such good results are achieved. You can also try cycling.

If you buy an electromagnetic or mechanical option for such activities, make sure that the flywheel has a mass of 3-4 kilograms, if more, then better. We talked about the nuances of choosing an exercise bike in a separate article. Let us remind you that there are 12 types of this simulator in total.
Attention! According to recent studies, interval training is one of the most effective. Moreover, it can be used for a variety of purposes.

How much can you lose on an exercise bike?

The question of how much and over what period you can lose weight on an exercise bike is one of the top questions on the Internet. Answer: as much as you want. And for the required period.

Let's not lie. We know both those who have been training on the simulator for years without achieving any results, and those who have lost from 15 to 25 kilograms in six months.

Believe me, the training will be truly effective only if you combine it with a sports diet. Even if you study for an hour, two, three a day, daily compensating for the calories spent at barbecues, you will not see progress very soon, and, most likely, you will not see it at all.

If you stick to the diet, and at the same time do not “die” on the simulator, trying to force the result, actually harming yourself, damaging your health, then progress will not be long in coming.

Follow your diet. Train in a fat-burning mode of 65-70% of your maximum possible heart rate. And, if you do everything correctly, minus 10 kg in six months is not at all fantastic.

Interval training

A complex type of training that allows you to maximally pump up all the muscles and puts a lot of stress on the entire body. More complete information about this type of exercise is available in the article Interval training on an exercise bike.

This type of training is contraindicated for beginners, precisely because of the high load that the body may not be able to cope with.

This workout is well suited for professionals and people who have been involved in cycling for a long time.

Interval training consists of changing speed and load from maximum to medium.

At maximum, the body works at full capacity, and at medium pace, it rests and recovers. Intervals can be done according to time. Drive for a minute at maximum speed, for a minute at average speed. Or do segments according to distance - 5 kilometers at a fast pace, 5 at an average pace.

Intervals should be alternated based on the athlete’s training, starting with a small amount, low speed and minimal load. Gradually increasing the number of intervals, load and speed.

Contraindications

Let us once again return to the question with which we started. Is it possible for you to exercise on an exercise bike? Only a doctor will give an answer, taking into account an analysis of the current state of your health. We sincerely believe that everything is fine with you, but... there are ailments that people may not know about, so let's take a look at a specialist.

Obvious and well-known contraindications may include pathologies of the cardiovascular system, stage 2-3 hypertension, oncology, coronary disease, diabetes mellitus and thrombophlebitis.

We sincerely wish you to improve your health with the help of sports equipment from the World of Sports!