How to lose weight by riding an exercise bike (doing practically nothing) - Om Activ

The Internet discounter “World of Sports” warmly welcomes those who have decided to pay attention to their health by purchasing one of the best sports equipment to exercise on an exercise bike every day, returning not only slimness, but also - who knows? - a half-forgotten feeling of youth and freshness. Many people dream about it, believing that this dream is not feasible.

Nonsense! It is enough to exercise for a certain number of minutes on an exercise bike to radically improve not only your physical condition, but also your mood. As a plus, endurance increased, and, naturally, productivity and quality of personal life, as well as labor productivity, increased.

There are two mistakes that should be avoided so as not to regret a fairly serious investment (purchase) and exercise on an exercise bike every (or not every) day.

The first is to pay attention to the acquired sports equipment “occasionally”, exercising for a total of 15-20 minutes a week (in total). Nobody can stop you from doing this. It’s just that the meaning of the purchase in this case is lost. Such “training” cannot bring any real benefit.

There is another mistake. Some people who have purchased such sports equipment seem to dream of saying goodbye to several tens of kilograms in a week or month. “How long does it take for an exercise bike to overcome excess weight?” - they ask themselves. And healthy ambitions dictate to them a completely wrong answer in terms of time intervals and effort.

They don’t just try to exercise on a stationary bike every day, but believe that productive training is an attempt to get the most out of themselves without getting off, but falling off the bike. If you answer the question “how long should you “torment” the exercise bike, “until you drop,” then you will run out of strength very quickly.

The so-called “overtraining effect” will occur. Irritability will come. There will be obvious drowsiness. The cardiovascular system will malfunction - tachycardia and even high blood pressure may appear. As a result, the person who started a good cause will decide that “Sports are not my thing!” and will list his exercise bike on the sales website.

Home training rules

When deciding how much to exercise on an exercise bike , you can follow the general recommendations:

• 3-5 sessions per week are enough depending on your goals;
• during exercise, it is important to monitor your heart rate, not allowing it to increase by more than 75% of the usual;
• The optimal duration of each lesson is 35-40 minutes.

If you need to lose weight, interval training will help; thanks to changing loads, they activate rapid fat burning.

How many calories are burned on an exercise bike?

Since the main goal of exercising on an exercise bike is to lose weight, you should figure out how many calories are burned during a workout. The number of calories burned will depend on several factors:

heart rate (pulse);
own weight (the more weight, the more calories burned); degree of fitness of the body (sports girls have economical energy consumption). Table of calorie consumption during exercise on an exercise bike

Program for beginners

Simple riding is useful during rehabilitation periods on the recommendation of a doctor, when those recovering need to maintain physical activity. It is recommended to start with it when there is no experience in using the apparatus, so as not to injure the muscles and not create stress for the body.

Execution rules:

1. Set up the device according to the manufacturer's instructions, sit on it with your palms on the steering wheel.
2. Make sure your back is straight and your stomach does not sag.
3. If the pedals have straps or fastenings, your feet need to be inserted into them; if not, rest against the middle of the sole.
4. Tighten your leg muscles and begin to rotate the flywheel. The movement should not be carried out by the whole body or by transferring weight, only the muscles in the legs work.
5. The movement should be smooth, without jerking, it is necessary to maintain the same pace.
6. Make sure that you do not put your body weight on your arms, as this can cause joint problems.

When learning about an exercise bike, how long you need to exercise on it and how to choose the right load, keep in mind that for beginners half an hour of exercise three times a week will be enough.
After a month, you can move to the next level, the muscles will be prepared.

Main conclusions

Exercising in the gym allows you not only to lose weight, but also to tighten your muscles and make your body more attractive. The final result of the training depends on the choice of sports loads and regularity. The main rules for such weight loss:

• reducing the calorie content of the usual diet by about 20%, focusing on proteins and complex carbohydrates;
• regular classes - approximately 4 times a week;
• periodically changing the training plan so that the muscles do not get used to monotonous loads.

If you follow the basic rules, you can see a noticeable weight loss result within a month after starting classes. In 3 months of sports training it is possible to completely change your figure for the better!

Riding hard

The basis of the technique is similar to the above basic program, it is slightly supplemented:

1. Switch the regulator to medium or high load.
2. During exercise, keep your body straight, your knees should not work to the sides, they move parallel to the projectile.
3. The body weight is not involved in pedaling, the torso should not sway from side to side, the arms help maintain balance, there is no load on them.
4. Choose your speed depending on how you handle the effort.

You can lean your body forward a little without slouching, in the manner of professional racers.

How to choose an exercise bike for weight loss

There is a large selection of exercise bikes for home on the modern market. They are divided into 4 categories:

1. Vertical. Simulates a track bike. Their peculiarity is that the legs are located in a vertical plane, which allows you to use almost all muscle groups. Upright exercise bikes are compact and therefore suitable for any room. Cost: 15,000–60,000 rubles (4,000–15,000 hryvnia).
2. Horizontal. Horizontal seating allows you to avoid straining your back. This is the best choice for people who have back problems. Cost: 25,000–80,000 rubles (6,000–20,000 hryvnia).
3. Portable. Created for those who do not want to interrupt the struggle for harmony even while traveling (for example, on business trips). Portable exercise machines are easy to transport and therefore are compact. However, their disadvantage is the uneven distribution of load during training. Cost: 4000–10000 rubles (1000–3000 hryvnia).
4. Hybrid. They are a combination of vertical and horizontal exercise machines. Thanks to the ability to adjust the chair, workouts can be performed in a sitting or lying position. Hybrid exercise machines are suitable for all family members, including older people. Cost: 90,000–240,000 rubles (23,000–80,000 hryvnia).

When choosing an exercise bike for weight loss, pay attention to its parameters and characteristics

1) Pulse measurement system.

2) Resistance system:

• Mechanical: a simple and economical option. Made in the form of a belt that provides resistance when exercising on the simulator. The level of load is regulated by the degree of tension. This system has low wear resistance.
• Magnetic: more functional, belongs to the middle price category. Resistance is created by built-in magnetic rows with a flywheel. The load level is adjusted manually. These projectiles have an improved design and are equipped with a built-in computer.
• Electromagnetic: used in expensive simulators that are equipped with a functional computer with a set of special programs for training. The resistance is adjusted automatically, the program selects the load independently - depending on the stage of training.

3) Functions: calorie counter, distance traveled, speed control, etc.

4) The weight for which it is designed.

5) Manufacturer and quality of the simulator (carefully inspect all the details, try to sit on it).

6) Dimensions – for convenient placement in your home.

High Speed ​​Training

By the nature of the movement, the athlete seems to be descending from a mountain; the program is aimed at strengthening the cardiovascular system.

How to exercise on an exercise bike:

1. Use the adjuster to set the minimum flywheel resistance.
2. Take a basic sitting position and gradually master the fast pace of pedaling.
3. It is important to take a stable position on the seat so that the body does not move.

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You can make the workout more difficult by lifting every minute without stopping, do not jerk, and after 30 seconds pedal again while sitting. Here it is advisable to combine low speed with increased flywheel resistance or high speed with moderate load. The exercise stimulates additional development of the muscles of the buttocks.

Bicycle from problem areas

It is worth understanding that cardio exercise helps to get rid of fat throughout the body. “From the belly, sides and ears to them” also helps. But it’s best to get sculpted abs and slender legs with an integrated approach:

• perform 2-3 strength training sessions per week with significant weights;
• do not forget about the basic exercises - squats, deadlifts, push-ups, pull-ups, bench presses and standing presses;
• stand in the plank for 1-2 minutes at the end of the workout;
• Saddle up your cycling friend for 20-30 minutes after a session and for 40 minutes on a free day, and don’t forget to monitor your heart rate. For an adult, it should lie in the range of 120-140 beats per minute;
• Don't forget to warm up before doing cardio. Do 9-10 rotations in all joints, and 20 simple squats, push-ups and bends. This is necessary to prepare the articular-ligamentous apparatus for work. Spend the first five minutes rotating with light resistance at a slow pace, gradually increasing both speed and resistance;
• Once you get used to the workouts, add interval work. For example, pedal at high speed for 1 minute, rest for 1 minute, and repeat this cycle for 20-30 minutes;
• you need 2 interval and 3-4 “even” light workouts per week;
• Don't forget that it is difficult for a natural athlete to get into good shape without clean eating. It is better not to consume processed foods, spices that promote fluid retention and various decoy products containing a lot of sugar, salt and preservatives. Simple sources of protein and carbohydrates, healthy fats from natural oils, and minimalist cooking.

Seated riding techniques

How much to exercise on an exercise bike and what exercises to choose are decided based on physical fitness, endurance, and goals. If the design of the device allows, you can exercise while standing, creating additional effort for the musculoskeletal system and expending calories more intensively.

Quick training algorithm:

1. Starting position – feet are firmly fixed on the pedals, the body is raised so that the legs are vertical, the palms firmly grip the steering wheel.
2. Start pedaling at a fast pace.
3. The body should be straight; the pelvis should not swing during movement.
4. The leg muscles should take on the main load; it is not advisable to hunch your back or raise your shoulders.

Slow training in a standing position is similar in load to a long climb uphill. Here you also need to set the high resistance mode, stand on the pedals, clasping the steering wheel with your palms. Riding is performed at a moderate pace, it is necessary to monitor the position of the torso and legs. In order not to harm your joints, you must first engage the muscles of the buttocks and thighs.

Reviews and results after exercising on an exercise bike

As for the results, as already mentioned at the very beginning, losing weight is impossible without proper nutrition. When exercising on an exercise bike, a calorie deficit is important - you must consume fewer calories than you burn. As for reviews of exercise bike exercises, there are both positive and negative opinions. In any case, an exercise bike will be a good helper in the fight against extra pounds if you combine training with proper nutrition.

Contraindications to exercise on an exercise bike:

cardiovascular diseases; frequent pressure changes (you should consult a cardiologist before exercise); thrombophlebitis (varicose veins); joint diseases; leg and back injuries; heavy weight (you should consult a doctor before training).

If you are absolutely healthy, make a training schedule and strictly follow it. Then exercising on an exercise bike will be the first step to a beautiful, toned body.

Riding and push-ups

When figuring out how much you need to exercise on an exercise bike per day , you should take the intensity of the exercise as a starting point. For example, the technique described below is difficult and takes 25 minutes to complete:

1. Start pedaling from a standing position at a medium pace.
2. Without bending your back and maintaining a rhythm, bend your arms and touch your chest to the steering wheel. This part is done while inhaling.
3. Immediately after the touch, begin to exhale and forcefully return to the starting position.

Regardless of the chosen workout, if you need to develop muscles, the exercises are worked out at high resistance of the flywheel, and the body copes with the loads throughout the entire period of activity. If you just want to lose weight, before exercising, set the exercise bike to moderate resistance and medium speed.

The benefits of exercising on an exercise bike

Even on an inexpensive exercise bike with a minimal set of functions, you can set a fairly large range of loads, which makes it possible to use it for a variety of purposes.

Losing weight . Exercise on an exercise bike is an aerobic exercise that burns fat. At medium intensity, you can lose up to 500 calories in an hour. And this is one third of the daily diet!

Acceleration of metabolism . High-intensity training speeds up your metabolism, causing your total daily calorie expenditure to increase significantly, leading to weight loss.

Strengthening the cardiovascular system . It has been proven that this type of training normalizes blood pressure and prevents diseases of the cardiovascular system.

Forming an attractive body . Exercising on an exercise bike strengthens the leg muscles, tightens the buttocks, and effectively burns belly fat. If you stick to proper nutrition, then very soon you will notice that your body will become more toned and attractive.

Conditions for successful training

When learning about an exercise bike, how much you need to do per day and how often, you should start small: develop a convenient schedule and exercise three times a week without skipping, spending 20 minutes each if you have no experience at all. In 3-4 weeks, the muscles will master stable loads; the duration can be increased to 35-40 minutes. The back should always be straight; arching it like a wheel and general stooping prevent you from performing exercises correctly and developing muscles.

Stretching

All classes should take place according to the following scheme:

1. Warm up by riding slowly with minimal resistance.
2. The main part – its complexity and intensity is determined by the goals set.
3. Gradually reduce the speed and braking level of the flywheel until it comes to a complete stop.
4. A set of breathing exercises to restore rhythm.

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Regular workouts always include a preliminary warm-up. You can choose warm-up exercises to your liking and it is advisable to affect all muscle groups - the body will receive a boost of energy, and it will be easier to move on to physical activity.

On a note! Do not neglect warming up; it will help you avoid injury, because unprepared muscles are prone to painful stretching.

Balanced diet

When figuring out how much to exercise on an exercise bike per day to lose weight, we must not forget about an important aspect of weight loss - proper nutrition. The menu should be designed in such a way that you eat 4-5 times a day with breakfast and dinner required. It is necessary to maintain a balance of carbohydrates, fats and proteins, and the latter will be useful in the afternoon.

Advice! If you need a lasting effect from training, it is better to give up fast food, processed foods, alcohol, and soda. They do not benefit the body; the calories they contain are predominantly transformed into fatty tissue.

Nutritionists recommend monitoring how much salt and sugar is present in the diet - the less, the better. If it is difficult to imagine dishes and drinks without such additives, you can use natural stevia instead of sugar and replace table salt with sea salt.

Drinking regime

The notorious 1.5-2 liters is not an advertised rule, but an important condition for effective training. We are talking about pure still water; the body defines other drinks as “food”. During the day, you can drink rosehip decoction, green tea, and herbal infusions - they tone up and promote weight loss.

Is it possible to exercise after eating?

To get the maximum weight loss effect, you need to adhere to a certain heart rate. To the question of how long a workout should take, there is only one correct answer - at least 40 minutes.

Heart rate during exercise on an exercise bike:

• 55-65% – training to strengthen the cardiovascular system. This heart rate is also recommended for warming up and cooling down;
• 65-75% – at this frequency the maximum effect of fat burning is ensured;
• 75% or more – training to develop endurance, less fat is burned (this does not apply to interval training, which we will talk about a little later).

To determine the desired heart rate at which fat burning will be ensured, you need to calculate the maximum threshold. To do this, subtract your age from the number 220 and subtract 30%).

For example, for a 27-year-old girl (220-27=193 is the maximum heart rate), the frequency for weight loss is 130-140 beats per minute.

Many of those who are overweight or just want to lose a couple of kilograms see an exercise bike as an excellent solution for losing weight.

Indeed, this exercise machine is a good option if you want to normalize your body weight and get in shape. In this case, you need to be able to train and take into account various aspects, including the duration of training.

To lose weight normally, you need to know how much to exercise and how often to do it. Whether you're using a mini exercise bike or a super-comfortable recumbent, duration is essential to the effectiveness of your workout. Let's talk about this.

Below is a table that you can use as a guide when training. However, these numbers should not be considered absolute: for the most part, they are just a guideline that you can take into account when creating a training schedule and determining the duration of each workout. In addition, you can use the energy consumption table.

Generally speaking, you need to exercise for about 40 minutes: it is this kind of training that allows you to deplete glycogen reserves and start the process of processing adipose tissue. Thanks to this, you will be able to burn calories in a targeted manner and turn on the metabolic process during the non-training period.

Calorie expenditure varies depending on the level of training of the body: at the initial stage (the first six months of training), your body will spend more calories, since the load will be specific to the body.

Further, after the physical condition of the body improves, calorie expenditure will decrease, and the body will spend energy more carefully and rationally.

This will make it more difficult for you to achieve the desired level of calorie burning, but your overall metabolism will be better.

Attention! Losing weight is a complex process, and calories are just a guideline that helps you follow a specific exercise schedule and track your own progress.

Note!

However, you should not immediately expect that you will lose weight. Once you have burned a certain amount of calories, fatty tissue disappears gradually throughout the body.

To evaluate the result, focus on reducing body volume.

The number of calories burned is greatly influenced by speed. As a rule, the higher the speed, the more calories are burned, but it is not always the fat tissue that is processed. Therefore, speed is not the highest priority in this case. We'll talk about this briefly below.

Body position also has a certain impact. These figures are indicated for the vertical version of the standard type simulator.

In addition, factors such as load and speed need to be taken into account. There is certainly a difference between 10 km a day at a steady pace and 10 km a day at maximum load and maximum speed. In two cases, completely different mechanisms work in the body.

When exercising on an exercise bike, we advise you to choose a distance that will be comfortable throughout the entire session to maintain your heart rate within 120-130 beats.

This value is suitable for people aged 30-40 years; for the older generation and elderly people, you need to reduce 5-7 beats for each decade, and for younger people, work at a slightly more intense pulse.

If you want to stay fit and lose weight, aim for a distance of about 20 km per day. Once again, you should focus more on the content of the training than on the distance.

The most important!

Also try to focus on the duration, since many body functions change depending on the duration of the activity, and not on the distance. Therefore, training for 5 minutes a day will not bring any results.

On the mechanical version of the shoe type, you will need to “ride” less, since such simulators better simulate riding a bicycle and provide a greater load. If we are talking about a simple home electromagnetic version, then sometimes you even want to drive it more in order to feel the load.

In training, the recovery period is essential. For example, when you want to build muscle mass, you first put stress on the muscles, and then rest and recover - and it is during this period that the muscles grow. Here you can find out which muscles are worked on an exercise bike.

Attention! To maintain a regular workout routine, set yourself a schedule for at least a week. Choose days when you are sure you can work out, and describe the workout for each day. At the start of a new week, create a new workout regimen based on your goals and progress.

The situation is similar with losing weight and getting in shape. You first train and activate your metabolism (in particular, the processes of breaking down fatty tissue), after which you rest, but fatty tissue continues to be used, and toxins are better eliminated.

Therefore, to lose weight with the help of an exercise bike, you need regular training, which puts the body into a mode of increased tone. Regular rest is also required, which will relieve stress, excessive wear and tear and high waste of resources.

As a rule, it is not advisable to train every day in the beginning, since you simply will not be able to recover properly.

The maximum is one day of intense normal training, and the next day just sit down at the machine for 20-30 minutes and ride at an easy pace without significant effort.

One way or another, during the initial six months of training, it is most useful to exercise every other day. There are only 5 fat burning workout programs that you can use.

Helpful advice!

Over time, you can start training every day, but here you should evaluate your own well-being and capabilities. Most often, you will know when regular interval training becomes available to you.

The most complete overview of everything related to training on an exercise bike can be found here.

In fact, it is quite beneficial to exercise every day; regular cardio training will only benefit you. But the benefits and harms of exercising on an exercise bike are individual concepts.

Therefore, in general, there is no fundamental difference in the time of classes: here we are talking mostly about your schedule and convenience. In particular, consider these options:

• training in the morning before eating is a completely acceptable option: wake up, drink a glass or a couple of glasses of cold water, take care of your own hygiene and then sit on the exercise machine, after training you can eat and do other morning activities;
• training in the evening after work - you can come home or to the gym after work (but before dinner) and, having rested a little, start training, after which you can have dinner.

Thus, the main detail here is the location of the workout relative to the meal, and you can choose the training period itself based on your own preferences and capabilities.

And proper nutrition during exercise is a component of success in achieving the goal. Of course, it is more convenient to train at home, so you need to evaluate various aspects before choosing an exercise bike for your home.

And if you prefer a fitness center, then you should pay attention to cycling.

3 more important nuances

In conclusion, we offer you effective tips that will help significantly enrich your training and make the training process more effective:

1. Focus on your breathing. Ideally, you should have regular breathing that allows you to speak normally. You should control your own breathing and also avoid overexerting yourself. Normal breathing helps burn fat, and this factor is essential in training for weight loss.
2. Nutrition. No mechanical or magnetic option will be useful if you don't control the power. A positive feature of an exercise bike is the ability to stick to a normal diet; you don’t have to specifically cut calories, the main thing is not to overeat or use junk food.
3. Steady ride. One way to engage fat breakdown is to ride at a steady pace with a light load. The essence of this method is that the slow muscle fibers in the thighs immediately use fat tissue. You may be aware of the presence of a small amount of fat in slow and large muscles: if the movement is measured, then it is the slow fibers that work, and they use fatty tissue. Therefore, you can easily work without acceleration and other tricks: just drive for about 45 minutes at a measured pace. This way you can burn about 15 grams of fat per workout. It seems like an insignificant result, but you are burning fat and not losing water. Such workouts are more targeted and effective for losing weight. If you want to train for more than 45 minutes, you should take a short break after this period and only then start exercising again at a measured pace.

Video on the topic

• It is important to take the correct position on the exercise bike. An uncomfortable posture can cause not only fatigue, but also the appearance of a number of diseases. While a slightly bent position on a bicycle is normal, sitting upright on a stationary bike is recommended. Proper seat height adjustment is important. You must learn to distribute the load correctly, and then long workouts will be easier to endure.
• Choose the right shoes and clothing. Expensive cycling gear for exercise is not necessary, but what you wear should be comfortable and not restrict your movement. If in the gym, replaceable shoes are expected on their own, then when using the exercise machine at home, many people sin by exercising barefoot or in socks. But this is, at a minimum, inconvenient, and, at a maximum, fraught with serious foot injuries. Use practical sneakers or sneakers.
• It is important to correctly determine your goals and assess your own condition. To lose weight you need one program, to gain muscle – a completely different one. If during training you notice any deviations from the normal state, you need to stop training and determine what the reason is.
• Follow general occupational and safety regulations. The start and end of training should not be too abrupt - this is stressful for both muscles and joints.

How to build a graph?

When calculating how much time to exercise on an exercise bike , keep in mind that morning workouts before breakfast are the most beneficial. You can drink a glass of water, wash your face and wait 15-20 minutes before starting to warm up. If it is not possible to perform exercises in the morning, you should retreat for at least an hour after eating to make it easier for the body to start.

For home workouts, you should choose a comfortable sports uniform: sneakers for fitness or running (here the soles are of moderate thickness), breeches or shorts, a loose T-shirt, sports underwear. An interesting film in the background, a TV program, or rhythmic music will help maintain the rhythm of the workout, it will not seem monotonous. Fans of intellectual entertainment choose exercise equipment with a book stand.