Not so long ago, such a simulator as an exercise bike was successfully used only by professional athletes. Now you won’t surprise anyone, because now such bike training has become universally available - you just need to buy a subscription to a fitness club or get a personal trainer.
General benefit
Such exercises are aimed at strengthening the heart, blood vessels and lungs, this is a kind of cardio training, therefore this unit belongs to the category of cardio simulators. It is important to know, choosing a model, how to do it correctly in order to lose weight and strengthen the heart muscle.
It follows that regular exercise on a stationary bike can increase the overall physical endurance of the body. Immunity becomes more resistant to various diseases: diseases of an infectious nature, obesity, hypertension and much more. In addition, it helps strengthen muscles and the osteoarticular system, prevents stress and overwork.
Many people ask themselves using an exercise bike: how to deal with weight loss? After all, as you know, training can harm a healthy person, if he does not know the basic rules. All this will be discussed below.
Giving preference to an exercise bike for weight loss, there is no doubt in its effectiveness, because at the right intensity it is able to provide a real aerobic load, as a result of which effective burning of body fat occurs. The whole process of losing weight proceeds naturally, you just need to provide the desired duration of training.
What muscles are activated during training?
This type of exercise machine is a universal tool for losing weight in ordinary living conditions, because it effectively affects all major muscle groups. During intensive training on an exercise bike, the muscles of the buttocks, lower leg, thigh and back are actively included in the work.
With an increase in the degree of load to maximum, you can feel the tension of the muscles of the hands and the press. Exercise bike is an optimal tool for effective weight loss and increase metabolism. When working on it, the same amount of calories is consumed as with intense running. Based on the research, we can say that in an hour of such a training a person is able to burn more than 500 kcal.
Basic rules for weight loss cycling
There are several simple settings, the observance of which can contribute to fast and safe weight loss, there is the opportunity to bring your body in great shape. Cycling should be regular, you should not forget about it, because only then will these efforts be real benefits. It is necessary to develop an individual training plan, coordinating this with your trainer and your doctor. When compiling it, it is very important to take into account the individual characteristics of the body. The chosen schedule must be strictly adhered to, otherwise a home exercise machine can turn into another useless thing, of which there are so many in the interior of modern homes.
For the minimum excess weight and the beginning of work on yourself, daily classes are great, the duration of the training here will be 15-20 minutes, and the load level is selected average. For those who have more serious training and strive to get a good result in a short time, cycling three times a week for 40-60 minutes will be the best solution. The break between classes should be 1-2 days, this is enough for the body to fully recover.
Those who want to not only tighten the figure, but also to lose weight should combine intensive exercises with the chosen diet or adhere to the rules of a balanced diet. Under the condition of uncontrolled nutrition, no physical effort is able to help cope with extra pounds.
When drawing up a personal training program, you need to consider a very important indicator - heart rate, heart rate. At the same time, we must strive to ensure that this indicator is 60-70% closer to the maximum level. To accurately calculate this value, you need to take away from 220 your current age.
Exercise Bike Exercises
When the legs are not yet strong enough, and the heart is not prepared for high loads, the best solution is to start training with a common set of exercises. It is executed in the following sequence:
- first you should stretch for 1.5 minutes with a resistance of 4;
- Next is a minute warm-up at level 5;
- 4 minutes of intensive work at level 6;
- a couple of minutes of work when countering the 7th level;
- 4 minutes with a resistance of 6;
- minute slowdown at resistance 5;
- minute hitch on resistance 4.
This is perhaps the most basic thing to start with for everyone who is first learning a stationary bike.
Intensive Fat Burning Exercise Complex
It is aimed at starting the processes of active fat burning, increasing endurance of the heart and increasing the useful volume of the lungs. Here the speed and degree of resistance of a sports apparatus changes.
- light minute warm-up starts on resistance 4;
- intensive minute warm-up at level 5;
- next is the alternation of fast pedaling with a slow duration of 2 minutes and a resistance of 5.
All these exercises must be done carefully and systematically so as not to harm yourself. Many, before deciding to purchase this shell for themselves, want to once again make sure of its effectiveness and soberly weigh all the pros and cons of its use. The next paragraph will help them with this.
Exercise Bike for Weight Loss - Results
The effect of weight loss on this sports equipment is combined with a set of muscle mass and strengthening of the legs. Do not limit yourself to just pedaling, you also need to combine cycling with aerobics, so that other muscle groups also return to normal. Many do not think, pedaling on a projectile called a stationary bike, how to deal with weight loss, then they talk about its inefficiency.
It is most effective to use a home exercise bike systematically , reviews of those who have lost weight say just that. The first tangible results should be expected after 2 weeks of intense training. You need to develop the habit of pedaling daily, making every effort. All customers who used this simulator noted a weight loss of at least 2 kg in 2 weeks. This is very good. This result motivates new victories.
Many note that without additional exercises it is almost impossible to achieve a tangible effect, weight will persist, only legs and buttocks will be strengthened. The unpleasant effect of long workouts is tension in the back and hips.
During training on an exercise bike, not all muscle groups are involved, so losing weight will not be as uniform as we would like. A diet in weight loss is no less important, it is worth adhering to some nutrition rules in order to see a lasting result. During classes on an exercise bike, you need to make every effort, applying the desired degree of resistance.
Contraindications
Despite the fact that the exercise bike is recognized as one of the safest sports equipment in the world, when choosing it, it is also worth considering those cases in which such training can be dangerous. Those who have suffered any injuries of the spine can not exercise on this simulator. It is possible only on that projectile, which is equipped with a special back for fixing the spine.
Choosing the right projectile for home use
There are many similar sporting goods. When choosing an exercise bike for a home, which one is better to buy so that it fits into the dimensions of the apartment? only you know it. Such sports equipment is distinguished by its external data, for example, dimensions, transport rollers, and floor roughness regulators.
A compact simulator is most relevant for those who have small-sized apartments, where there is not much space for a sports equipment. The lightness of the device is important when the simulator does not have its specific place in the apartment, it is constantly moved and cleaned. Here, the quality of the rollers for its free movement also plays a role. Many do not think, using an exercise bike, how to deal with weight loss, remember about it from time to time. Thus, no tangible result is to be expected.
The most common brands of exercise bikes, among which you can find the best option for yourself, are Body Sculpture, Kettler, Torneo, HouseFit and others.
Why is there a simulator in the house?
First you need to decide on the purpose, for which this popular sports equipment will nevertheless be used. It may be needed for general health promotion, for the development of muscle strength, increase body stamina. For those people who have cardiac pathologies, problems with the respiratory system, such an acquisition would be most welcome. Choosing an exercise bike for home, which is better to choose? It is worth paying attention to the primary purpose of the acquisition. After all, there are various models that differ in some important features. From all this diversity you can choose the one that will best meet the challenges. You need to know when buying an exercise bike how to deal with it in order to lose weight for the benefit of your body.