The most effective exercises on an exercise bike for weight loss, training program

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.

Intensity of an exercise bike training program for weight loss

The intensity of the training program on an exercise bike for weight loss is determined by the selected speed of the session:

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: how to exercise correctly to lose weight

It is very important to know how to exercise on an exercise bike correctly in order to lose weight. It is important to exercise regularly: at least 3-4 times a week. If you are a beginner, start with 15-20 minutes of practice. Over time, increase the duration to 40-45 minutes. To see results, you need to practice for at least a month. They may appear more quickly if you stick to a diet and combine cycling with other types of physical activity. Thus, how much you need to exercise on an exercise bike to lose weight is determined individually.

It is important to choose the right speed of training. Exercise bikes have different load modes. For weight loss, the optimal speed is 25 km/h, although many people like to exercise at a speed of 30-35 km/h. You can choose the optimal speed for yourself based on your own feelings. If you are a beginner, you should not start with heavy loads. Also for weight loss, intense interval training is considered, in which high intensity is replaced by moderate intensity.

During training, you should monitor your pulse. It should not exceed the maximum permissible rate. It is calculated like this: subtract your age from 220. To lose weight, it is recommended to maintain your heart rate within 65-70% of the maximum allowable value. But pay attention, first of all, to your feelings.

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.

Seat position

Correctly adjusting your seating position is very important because:

• improper fit can impair blood circulation and create harmful stress on the joints;
• If the support is incorrect, the effect on the leg muscles is reduced, which reduces the effectiveness of the entire exercise.

The structure of an exercise bike
There are 3 types of exercise bikes - vertical, horizontal and spin bikes.

When using vertical ones, it is important to consider:

• you need to sit upright, keep your head straight;
• Do not arch your lower back and strain your arms;
• Be sure to place your knees parallel to each other;
• The feet should be placed straight, toes forward.

To operate this device correctly, place the seat 5 centimeters below the level of the steering wheel. The bend of the leg at the lowest point should be 135-145 degrees. It is necessary to lower the seat slightly if your hips move while riding the machine.

Vertical trainer

The position on horizontal devices is:

• your back is close to the seat, your shoulders are straight;
• your posture should remain straight, even if you hold the handles;
• If necessary, you can use special pillows to avoid slouching.

Horizontal devices are adjusted as follows: at the moment when the leg is at the farthest point, you need to make sure that the bend angle at the knee is about 135 degrees. The ideal position is when you do not need to move away from the backrest to pedal.

Recumbent exercise bike

The spinbike assumes the following landing:

• the body should be almost parallel to the floor;
• the back can be slightly rounded;
• It is also permissible to bend the lower back a little.

The seat should be at the same level as the steering wheel, slightly away from it.

Spinbike

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:

1. Warm-up – calm pedaling while simultaneously warming up your arms – 5-10 minutes.
2. 30-second acceleration - at an average pace with mandatory breathing control.
3. 30-second maximum load - at the most intense pace.
4. Several alternations of a calm pace with a fast one.
5. 10-15 minute cool down.

Cardio

Loads in the program on an exercise bike for weight loss

The loads in the exercise bike program for weight loss have their own measurement scale - individual load assessment (ION).

The main criterion is how easy it is for a person to talk during classes.

Many techniques are based on alternating these 6 levels. With this approach, you can achieve greater muscle development, while the number of calories expended will change.

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

About the benefits of the simulator

The benefits of classes are that:

• Cardio training promotes rapid weight loss;
• they help lower cholesterol, normalize blood pressure and strengthen the cardiovascular system;
• they are quite energy-intensive: in 30-40 minutes of active movements you can burn up to 500 calories;
• they fight cellulite, strengthen the muscles of the lower body;
• they speed up metabolism and reduce stress.

We recommend reading the article about cycling for weight loss. From it you will learn about choosing a home exercise machine, increasing the effectiveness of exercise, the duration of the ride, as well as tips for losing weight. And here is more information about cycling training.

How many calories are burned?

The number of calories burned during a workout is calculated based on the weight and speed of the workout. On average, you can burn about 500 kcal at a time, but you should focus not on the numerical value of the energy expended, but on your well-being.

At 60 kg it is spent:

With a mass of 65 kg the values ​​are:

At 70 kilograms you can burn: