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 exercise bike, whose popularity needs no 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.
Why do you need an exercise bike?
Cycling and regular cardio exercises have a complex effect on the body. They reduce the risk of developing cardiovascular diseases, strengthen muscles and joints, and burn fat deposits. The cardio exercise bike has gained particular popularity in recent years. It is a unique bicycle that, under certain loads, helps strengthen the muscles of the back, hips, abs, and legs.
Cardio training, called “cycle,” has become popular in modern fitness. The instructor controls the load, speed, physical condition of the person, and provides psychological assistance. Exercises perfectly train the cardiovascular and respiratory systems, help tighten the legs and buttocks. Regular cycling helps you get rid of extra calories, lose weight and always be in good shape.
Recommendations from trainers
An exercise bike, the benefits and harms of which were described at the beginning of the article, is an excellent tool for losing excess weight and normalizing the functioning of the body. Of course, the result will depend only on the correct technique and number of approaches, so do the workout for at least 40 minutes.
Let's consider the main recommendations of fitness trainers:
- Take a correct and level position so that you are comfortable. Don't forget about concentration.
- We constantly change the pace of classes, increasing the resistance.
- We increase and decrease the speed.
- Nutrition should be balanced. Do not eat 1 hour before or after training.
You can schedule your training regimen yourself (make a table), because no one can know your body and endurance better than you. You just need to follow the average performance of all athletes.
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.
Indications and results
The main indications for Cycle training are physical inactivity and excess weight, stress and emotional overload. Cycling aerobics promotes record-breaking weight loss in just 3-4 weeks of regular training. Pleasant bonuses to training will be the overall strengthening of the body, increasing endurance and immunity, increasing the reserves and safety margin of the heart, blood vessels, and respiratory organs.
The new direction forms a sculpted body, proportionally develops different muscle groups, and sharply increases the intensity of metabolic processes. All this definitely pleases beginners and professionals, which is why there are always many people in clubs who want to engage in this type of fitness.
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.
Correct steering wheel level
The steering wheel should be positioned approximately at seat level. A typical mistake for beginners is trying to raise the handles higher, so that it is comfortable to lean on them. You cannot transfer your body weight to the upper part of the body.
While exercising, keep your back relatively straight, as if you were sitting on a regular chair.
Read more about the recommended position here.
A few words about the pedals: do not ignore the Velcro straps on them. Secure your foot with bindings as securely as possible, they will protect you from microtraumas.
Exercise bike classes for beginners
The first stage of training is always a warm-up, the last is a cool-down. It is necessary to measure your pulse every 5 minutes. For beginners, its indicators should be 60 - 70% of the maximum heart rate. If dizziness occurs, do not suddenly stop pedaling. It is better to gradually reduce the pace and stop. You need to drink water in small sips. Before starting classes, you should consult a doctor and find out if there are any contraindications for training.
25-minute exercise bike workout for beginners:
- We pedal slowly for 3 minutes and accelerate to 20 km/h.
- We accelerate to 25 km/h and drive for 5 minutes.
- 3 minutes S - 20 km/h at 15% load.
- 3 minutes S - 25 km/h without load.
- 3 minutes S - 20 km/h with 20% load.
- 5 minutes S - 25 km/h.
- 2 minutes S – 20 km/h.
- 1 minute S – 15 km/h.
- You should train three times a week with a rest of 1 day.
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Technique for exercising on an exercise bike
You should always start your exercise session with a 10-minute warm-up and end with a cool-down, for example, stretching. It is advisable to dilute the workout with a couple of strength exercises that work the back, abs, and arms. You should pay special attention to the shoulder muscles - this will help you maintain your back correctly on the exercise bike. The planting method is selected in advance: vertical or horizontal.
When sitting upright, the workout takes place in the same position as riding a regular bicycle. Horizontal landing provides some advantage. It is a semi-sitting pose, and this relieves the spine and reduces the load on the joints. You need to achieve certain heart rate levels (120 to 150) to start losing excess weight. In addition, you will have to gradually increase the speed. If everything is done correctly, fat burning is guaranteed.
Load levels
To pump up the leg muscles, select the highest level of resistance. Muscles need to work hard with every movement. To strengthen the heart, the most comfortable settings are selected. It is necessary to strictly monitor the level of heart rate (heart rate). If you choose loads on an exercise bike for weight loss, then take a level below average. Remember that during the first 30 minutes, energy from reserves is not consumed - only the remaining 10 minutes of training, the body burns calories, and you lose weight.
What should the pulse be?
It is recommended to maximize training time (45 – 60 m). Heart rate indicators when exercising on an exercise bike for weight loss should be 65-80% of the maximum, but the norm is different for everyone. To calculate the maximum heart rate for training, you need to subtract your age from 220, then you will get the required number. For example, at the age of 24 years, heart rate is calculated as follows: 220 - 24 = 196 - this is the maximum heart rate. For weight loss, the frequency range will be 127 – 147 beats per minute.
Contraindications
Even if you are absolutely healthy, consulting a doctor before cycling training will not be superfluous. During the first lessons, carefully monitor your feelings. If nausea, shortness of breath, heart pain, or dizziness occur, exercise should be stopped.
The following are considered contraindications to exercise on an exercise bike:
- Hypertension stages 2 and 3;
- Cardiovascular failure;
- Angina pectoris and ischemic disease;
- Asthma;
- Thrombophlebitis;
- Tachycardia;
- Diabetes mellitus in the acute phase;
- Oncological diseases.
You should not start training if you have a cold, have an infectious disease, or feel weakness or pain in your joints and spine. If you have untreated injuries, sprains, or bruises, use protective equipment - compression bandages, special tapes for fixation.
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.
Optimal seat height
First, pay attention to the saddle.
- sitting on it, put your feet on the pedals and scroll one of them to the lowest level;
- determine how far the leg is extended;
- raise or lower the saddle so that the limb is almost straight, with an angle of deviation from the vertical line of 25 degrees.
The leg straightens, but the hips sway? This means the seat is a little high.
The saddle of a horizontal exercise bike is adjusted in the same way - to the level at which the leg will extend with a 25-degree angle of deviation from a flat line. The control position is with the pedal retracted to the farthest point.
On some models, the seat can be moved not only up and down, but also back and forth. Settings of this kind are needed by tall people with long legs. Correct the position, checking its appropriateness experimentally - you should be comfortable staying on the simulator both in a static position and in motion.
