Interval training on an exercise bike for beginners in 25 minutes

An exercise bike has the main advantage over a treadmill - there is no pressure on the joints and bones, so you can set quite strong resistance and speed on it. In the entire process of burning fat, there is one important rule - the absence of monotony. Excess calories and fat will go away very slowly if you exercise at the same pace, even for an hour a day. Add to this the inconsistency in maintaining a proper diet, and getting rid of extra pounds will become an unattainable goal.

Before you start riding a stationary bike, running on a treadmill, or any other cardio activity, you need to calculate your workout. For beginner athletes who have not done cardio before, you need to first train your heart so as not to faint or feel discomfort when increasing the load.

Interval training is considered an ideal way to get rid of extra pounds, stay in shape and increase the endurance of the whole body, but, unfortunately, they are not suitable for everyone. First of all, such aerobic activity should not be performed by people with heart problems, as well as by those who are contraindicated for intense contrast load. Beginners should not start with interval training, and these are not rhetorical warnings at all. People with an untrained heart may simply faint, since their main muscle will not be able to pump blood at the same speed that occurs during interval exercise. At worst, there will be a constant feeling of discomfort and pain, which no longer indicates any good result.

Training program

Before starting, it is better to do a light warm-up: breathing exercises, jumping, squats.
This warms up the muscles well and prevents sprains. Programs are classified according to the initial level of physical fitness. 1. For beginners:

• Duration – 30 minutes.
• Frequency – 3-4 times a week.
• Pedal speed – up to 50 rpm.
• Pulse intensity is 60-70% of the maximum age indicators.

Loads are increased gradually, increasing the duration of classes from 10 to 30 minutes. The program lasts 1.5-2 months.

2. For weight loss and keeping fit.

The program promotes effective weight loss and permanent results.

• Frequency – 4-6 times a week.
• Training duration is 45 minutes excluding warm-up.
• Pedal speed – up to 60 rpm.
• Pulse intensity is 70-80% of the maximum age indicators.

Classes should not be carried out every day, since the body needs time to recover from stress. The total duration of the weight loss course depends on individual characteristics.

3. For the elderly.

Exercising on an exercise bike helps people of the older age group not only lose weight, but also solve many problems of the musculoskeletal system. They reduce pain in arthritis, osteoporosis, and inhibit the processes of bone degeneration. According to experts, after regular training, patients sleep better, get less tired, their blood circulation is normalized and their immune system is strengthened.

Recommendations

• To avoid muscle pain and fatigue, women are advised to start with 15 minutes a day.
• To achieve the desired result, you need to exercise for at least an hour 4-5 times a week.
• In order for a woman to quickly lose weight on an exercise bike, it is necessary to increase the intensity. For this purpose, an individual plan is drawn up, taking into account the characteristics of health and lifestyle.
• Training for girls is recommended to be done in interval mode. For example, alternate 30 seconds of exercise at a fast pace with 60 seconds at a slow speed.
• To effectively lose weight, it is better to alternate exercises while sitting and standing.
• It is better to wear comfortable, not too loose clothes made from natural fabrics.
• You cannot exercise 2 hours before and after eating, taking medications, drinking coffee, tea, or smoking.
• To lose weight properly, you need to follow a drinking regime. The volume of clean water without gas should be 1.8-2 liters per day.

Reviews and results of losing weight

“The exercise bike really helped me lose weight after giving birth. I chose it because I was breastfeeding for a long time and could not limit myself in food. I started my classes for 30-40 minutes in front of the TV. In six months I managed to lose only 3 kg, my waist decreased by a couple of cm. Now there is less milk, I can go on a strict diet, I am sure that the effect will improve.”

Evgenia Ivanovna, Moscow.

“I decided to lose weight with the help of a machine after I gained a lot of weight and began to experience shortness of breath. At first I studied for 40 minutes 3-4 times a week. In 2 months I lost 2 kg, my waist became a little slimmer, but my hips did not change at all. I feel good, I feel more energetic. Now I will increase the load to lose more weight.”

Valeria, St. Petersburg

“I learned about losing weight quickly on an exercise bike from a friend’s reviews. In 4 months she managed to lose almost 10 kg. I have had little results so far – I have lost only 3 kg. I try to exercise for an hour a day and do some stretching beforehand. I began to sleep well, my body felt light.”

Irina, Nizhny Novgorod.

“I set myself a goal to lose weight to 58 kilograms. I try to exercise moderately, without stress, but regularly, five to six times a week. I can already see a positive result: my figure has become slimmer and more graceful, and my butt has become more toned.”

Maria, Rostov-on-Don.

“To lose weight at home, I bought a small exercise machine. At first it was difficult to study, I got tired quickly, and quit several times. Then I got involved and after a year of regular training on an exercise bike to lose weight, I can boast of the results. Weight decreased by 8 kg, waist decreased by 4 cm.”

Alena, Moscow region.

The effectiveness of an exercise bike for weight loss

The answer to the question of whether you can lose weight on an exercise bike at home will be positive if you exercise correctly and regularly. The ability to use an exercise bike at home is one of its obvious advantages. The only point: you shouldn’t wait for an immediate effect. To see results, you need to exercise regularly for at least several weeks.

The design of the exercise bike is designed so that in the process of pedaling, thanks to resistance, a person receives intense physical activity. An exercise bike can be used instead of running because it is a cardio exercise and helps burn fat.

Many people do not understand, for example, how exercise on an exercise bike can help to lose belly fat if the load is distributed on the legs. The benefits of an exercise bike for weight loss can be explained by the following:

• An important factor in losing weight is the intensity of the workout. An exercise bike allows you to provide aerobic exercise that saturates the body with oxygen. High-intensity exercises provoke a local crisis in the body due to a lack of oxygen, and during breaks, the lungs and blood are better saturated with this gas, it is absorbed faster and in larger volumes. This energy is spent by the body on burning fat, including hard-to-reach fat reserves. Therefore, not only your legs lose weight, but your whole body evenly, and coping with such a task as losing weight using an exercise bike at home is quite possible.
• We all know that it is impossible to lose weight without cardio training. Exercises on an exercise bike for weight loss are precisely this type of activity, providing the necessary load on the cardiovascular system. The body is designed in such a way that over time the elasticity of its tissues decreases, and this also applies to blood vessels. If they are not developed, pressure problems arise and the vessels become fragile. Regular exercise on an exercise bike for weight loss, reviews of which can confirm this, prevents many diseases of the cardiovascular system. Also, training can reduce blood cholesterol levels, which slows down metabolism and contributes to excess weight gain.
• Due to regular training on an exercise bike, fat burning will be complemented by the fact that body lines will improve, become elastic, hips, legs and buttocks will be pumped up. Exercise helps reduce the appearance of cellulite or prevent its occurrence. Acting from the inside, such loads help burn even the most inaccessible fat deposits.
• An exercise bike burns quite a lot of calories. 30-40 minutes of intense training can burn about 500 kilocalories . If you additionally adhere to a diet, the body will draw energy from fat reserves.

In general, you need to buy your own exercise machine and burn calories!

Interval training which cardio is better for burning body fat

If you take my advice or decide to do interval training, then you will soon find out that this cardio is better for losing weight and getting your body into the desired shape in the shortest possible time.

This graph will show why...

The most powerful aspect of interval training is that it allows you to train at near maximum heart rate for longer periods of time because it is broken up into intervals.

I am sure that if you are asked to run at your maximum, most likely your strength will last for 10-20 seconds. Right?

With this approach to training, you will be able to do more jerks at the maximum.

Now, if you think that a few minutes of this kind of “fast, slow, fast” workout won't equal the benefits of a long run (or other form of cardio), then you are sorely mistaken.

And that's why:

Look at the top graph and find the line called "average heart rate."

This line is important because it represents your average heart rate during your interval training. It essentially reflects the overall intensity of your workout.

Notice how the line rises over time? Why is this happening?

Average heart rate is simply the average of the line above it—the “fluctuating actual heart rate.” This line shows the “rise” and “decrease” in heart rate as the intensity increases and decreases.

Have you noticed that your average heart rate continues to increase even during recovery intervals?! For example, if your initial heart rate during the recovery interval was 120 beats per minute, then after the last set it may increase to 140 beats per minute or more, as the body simply does not have enough time to recover as you get stronger and stronger. you get tired.

This automatically increases the intensity of the exercises performed until the end of the workout. And you still think that you get proper rest between intervals?!

This is why it is better not to measure your heart rate during interval training, as it will not show anything worthwhile. It’s better to use the “perceived tension scale”, gather all your strength into a fist and give it your all during the intense interval of the exercise, and recover during the rest period and repeat everything again.

As I said above, the great thing about interval training is that you can perform at your maximum heart rate for longer because everything happens in cycles.

Look at the graph above.

How many 30-second bursts of intense exercise can you do in 13 minutes of interval training? Eight.

And 8 sets of 30 seconds equals 4 minutes, right?

This means that you are able to train at your maximum capacity for as much as 4 minutes (instead of 20-30 seconds). Very cool, isn't it? High-intensity interval training improves your aerobic endurance, so you can spend even more time training at your best.

What is maximum heart rate and how is it calculated?

The pulse is the number of contractions that the heart muscle makes in one minute. We get the minimum heart rate indicators when we measure the pulse while at rest. Typically, in a healthy adult, the normal pulse is 60-80 beats per minute.

When you do cardio, such as on a treadmill or exercise bike, your heart rate begins to rise. This is explained by the fact that when running or pedaling, we load the heart, which begins to pump blood and oxygen faster.

And here there is an important nuance: there is a threshold of maximum loads, by crossing which we do more harm to our body than good. It is designated by the term “maximum heart rate” and is calculated using a special formula.

The simplest way to calculate is 220 minus your age.

Example: for a person aged 25 years, the maximum heart rate is 195 beats/m.

Answers to frequently asked questions from readers

Which is better, a treadmill or an exercise bike?

There is no definite answer to this question, since both the treadmill and the exercise bike have their own advantages and disadvantages. Using a treadmill you can burn more calories (550-700) than using an exercise bike (400-450), while running is a more natural exercise for a person than cycling.

However, the price of treadmills is usually higher than the price of exercise bikes, even if they are intended for home use. Another advantage of an exercise bike is safety and accessibility. It can be used by people who are overweight and have problems with their back and knees.

Which exercise bike is better to choose for your home?

There are several main points that you should pay attention to when buying an exercise bike: type of drive (mechanical or magnetic), price category, service life and country of origin, the ability to adjust the seat and lock the foot, warranty, additional options and programs, stability, seat location relative to the pedals (upright or recumbent exercise bike). First of all, you need to decide which exercise bike is suitable - vertical or horizontal

Mostly, vertical exercise bikes are purchased for home use, while horizontal exercise bikes can be recommended for those who have serious problems with the joints or spine

First of all, you need to decide which exercise bike is suitable - vertical or horizontal. Mostly, vertical exercise bikes are purchased for home use, while horizontal exercise bikes can be recommended for those who have serious problems with the joints or spine.

The price range of home exercise equipment is quite wide, but it is better to focus on affordable models (for example, Torneo) with a magnetic drive and an optimal set of options. You can avoid expensive color screens, as they slightly increase the cost of the exercise bike.

What muscles work on an exercise bike?

During training, the calf muscles, muscles of the lower leg, thigh, buttocks, and back (especially the lumbar) are included in the work. When the load level increases to almost maximum, you can feel the muscles of the abs and arms tense. Thanks to its impact on all major muscle groups, the exercise bike is a truly universal device for home exercise.

What is the difference between a magnetic and belt exercise bike?

The fundamental difference between belt and magnetic trainers is the drive device. In belt-mounted exercise bikes, the flywheel and pedals are connected by a belt, the tension of which can be adjusted depending on the level of load. Belt-driven models are usually cheaper, but less convenient to use and quite noisy.

Magnetic exercise bikes are more expensive than mechanical ones, but have a number of advantages: quietness, smooth running, reliability and durability. The operating principle is based on the use of a permanent magnet, which is located in close proximity to the flywheel. When its position changes, the load level also changes.

Which is better for losing weight - an exercise bike or an elliptical trainer?

The elliptical trainer burns slightly more calories than the exercise bike. And the overall load on all muscle groups is greater, especially due to the work of the upper limb belt. Therefore, the best option for those who want to lose weight is to combine several types of cardio equipment during one workout.

Fitness trainer Golik Oksana specially for ladymadonna.ru

Benefits of exercising on an exercise bike

Compared to cycling, an exercise bike has several advantages. Except, perhaps, for the aesthetic side of the issue. After all, it is much more fun to pedal while enjoying picturesque scenery than to observe a static environment.

In other respects, the simulator outperforms the bicycle. Judge for yourself:

• no need to plan a travel itinerary
• no need to buy special clothes
• the weather won't disrupt your training
• falling off an exercise bike is like winning the lottery
• the simulator provides information about the progress of the training.

Modern exercise bikes are equipped with devices for measuring heart rate and counting calories burned. They also allow you to change the load depending on your preparation. This makes it possible to choose a training scheme for each individual.

Which bike is best to choose for training to lose weight?

For cycling training, we recommend that you choose the “hybrid” type. It has a number of features and advantages:

• thin wheels,
• excellent shock absorption,
• several speeds.

It will be possible to drive it on smooth asphalt, along paths in the park, and on rough terrain. You also need to dress appropriately and choose your shoes wisely. It should be comfortable, and the sole should be dense.

The foot, shod in such shoes, should confidently stand on the bicycle pedal. Also, for greater safety, you can buy a bicycle helmet, knee and elbow pads, and gloves, but this is not necessary.

Which is better, a treadmill or an exercise bike?

For those who do not have training experience, it is difficult to choose a piece of equipment based solely on reviews. The figures of women in the photo before and after weight loss exercises, as well as the comparative characteristics of sports equipment, make the choice easier. Exercise machines are not cheap, so before purchasing, it is best to rent the model you like and try it out.

Regular training for girls on an exercise bike or treadmill is an equally effective way to lose weight and create a beautiful figure. The choice of equipment should be based primarily on the woman’s health status.

Exercising on a treadmill increases the risk of complicating existing joint problems. An exercise bike has a large number of health contraindications. Therefore, if a woman does not have diseases of the musculoskeletal system, then the track is best for losing weight.

Advantages

• Strengthening the cardiovascular system - blood pressure is normalized, cholesterol is reduced, and the risk of developing atherosclerosis is reduced.
• Accelerates metabolism - rapid fat burning promotes effective weight loss.
• Prevention of osteochondrosis, radiculitis, neuralgia - correct body position during exercise ensures an even load.
• Physical hardening of the body - motor activity and endurance develop, the plasticity and dynamism of the body increases.
• A rehabilitation tool - an exercise bike - is very helpful in recovering from injuries; it is also recommended for people suffering from arthritis.
• Independence from external factors - since training is carried out indoors, you can lose weight at any time of the day, regardless of the weather.

The result is slender legs, firm buttocks, a toned stomach and elastic skin.

How to choose the right exercise bike for your home?

High-quality equipment is one of the components of successful weight loss. They are divided into 4 categories:

1. Vertical – simulators of track bicycles. Weight loss workouts with legs positioned in a vertical plane allow you to engage almost all muscle groups.
2. Horizontal – the best option for people with back problems. The horizontal position of the body during exercise promotes maximum unloading of the spine and shows a high result in weight loss.
3. Portable – folding models, convenient for transportation. It is better to buy for people whose work involves frequent travel.
4. Hybrid – complex designs with the ability to adjust the chair in vertical and horizontal positions. Exercising on an exercise bike is equally effective in helping all family members lose weight.

The benefits of cycling

Muscles are strengthened

Cycling helps strengthen the leg muscles, and this occurs due to measured cyclic loads. The endurance and performance of the legs increases, the likelihood of muscle rupture decreases, they become more flexible and elastic.

Getting more oxygen

Deep and frequent breathing while cycling provides our body with the necessary amount of oxygen. All cells of our body are enriched with oxygen, and our lungs get the opportunity to cleanse themselves of a large number of toxic volatile substances.

Preventing venous stagnation

Accelerated blood circulation in the legs due to regularly repeated rotational movements (when we pedal) helps prevent or at least minimize congestion in the blood vessels. Thus, cycling is great for people suffering from varicose veins.

We train the vestibular apparatus

When riding a bicycle, we have to constantly maintain our balance so as not to fall on our side. We notice this only at the beginning - when we learn to ride a bicycle, and then our body gets used to maintaining balance automatically, and we do this unconsciously. However, our vestibular system is actively working during cycling, even if we don’t notice it.

We improve the health of the pelvic organs

Cycling improves blood circulation in the pelvis, this helps to avoid many diseases of the genitourinary system associated with stagnation in this area. Cycling is especially useful for men who want to maintain or even increase their virility for many years.

Training your eyesight

Of course, while riding a bicycle, we also train our eyesight, because we try to notice any possible obstacles on our way in order to get around them in a timely manner. We control everything around us, and our gaze is attentive and focused on different objects.

Burn fat

This is perhaps the most important advantage of cycling - by engaging the most energy-intensive muscles in our body, we burn fat.

Recommendations for creating a fitness program using an exercise bike

In order for a basic fitness program for losing body weight and strengthening the muscles of the lower extremities using an exercise bike to be productive and give a stable positive result, when compiling it and directly conducting training on an exercise bike for weight loss, it is necessary to take into account the following recommendations from experienced sports trainers:

• before sitting on an exercise bike, it is necessary to warm up, and after working on the exercise bike, do a cool-down to stretch the muscle fibers;
• the intensity of physical activity for weight loss when riding an exercise bike must be adequate to the level of physical fitness;
• Drinking a lot while driving is not recommended. It is better to take small sips of water and gargle, and after training, replenish fluid loss with green tea or a protein shake;
• If you feel dizzy and weak during work, then you should stop exercising on an exercise bike. And if such symptoms recur repeatedly, consult a doctor for advice.

Warming up before the main part of a fitness program for weight loss using cardio exercises on an exercise bike can consist of the following simple training movements:

1. Raises the shoulders to the level of the earlobes. Perform at least 10 times.
2. Raise your feet on your toes for 60 seconds.
3. Raise both arms up at the same time, clasp your fingers together and stretch your whole body up behind your hands. Repeat this warm-up element of a fitness class 10-15 times.
4. Stand up straight, bend one lower limb at the knee and move your shin back so that you can grab the ankle of this leg with your hand and press the heel firmly against the buttock. Lower your leg and repeat the entire sequence of actions with the other leg. Number of repetitions: 5 times for each lower limb. If it is difficult to maintain balance while performing this exercise, you can hold on to any stable object with your free hand.
5. Sit on the floor, spread your lower limbs and tilt your body as low as possible to the floor between your legs, fixing your body in this position for 5 seconds. Repeat the bends 5 times.
6. Stand up straight, put your feet together and tilt your body forward, trying to touch your chest to your knees, while retracting and straining your abdominal muscles.

Beginners who have never done any type of fitness before, and their level of athletic training is suitable only for a morning warm-up, should work on an exercise bike every other day for 6-8 weeks. In this case, the duration of fitness classes using a simulator should be approximately 30 minutes. For more prepared people and those who have already completed the initial stage of training, training for 1.5-2 months 3-4 times a week for half an hour, you can increase the load and pedal for 45 minutes 3-5 times a week. By training according to this scheme, you can stably maintain the weight achieved as a result of losing weight, and not be afraid of gaining extra pounds. People with a high level of physical fitness and advanced gym goers can work on an exercise bike 4 to 6 times a week for 60 minutes.

How to get results from training

These rules apply not only to exercises on an exercise bike for men and women, but also to other types of training.

4 tips for successful training:

1. Systematicity.
2. Progression.
3. Training diary.
4. Technique.

In order for your body to change for the better, you need to approach training systematically. Train at the same time, at least 3 times a week. If you skip a workout, everything you achieved in the previous session will disappear. The situation gets worse the more training sessions are missed.

In each lesson, try to do a little more work than in the previous one. This way the body will “understand” that it needs to adapt to the growing load. If you do the same amount of work, then at some point the progress from training will stop.

Keeping a training diary is a powerful tool for achieving your goals. Get a notebook and write down everything related to a set of exercises on an exercise bike. Distance traveled, time under load, training pattern, average heart rate, and how you feel. Analysis of the data obtained will allow you to competently control the progression of the load.

Watch your exercise technique. Even the pedals need to be turned correctly. To do this, adjust the seat, keep your back in a natural position, and do not bend your lower back too much. Look ahead, just like when riding a bicycle. While pedaling, point your knees slightly inward to distribute the load evenly.

Fitness classes and types of cardio exercises

Run

The ideal type of cardio exercise is long runs. Running is available to most people who want to lose weight. To practice, you will need sports shoes, loose clothing and a suitable place. You can run in the park, at the stadium, in the courtyard of your house. If conditions or weather do not permit, you can use a treadmill in the gym.

Contraindications for running:

• Heart diseases.
• Diseases of blood vessels and veins (varicose veins, etc.).
• Damage to joints and spine.

If you don’t have such health problems, then you can safely start training to lose weight. It is recommended to jog in the morning 3-4 times a week. The load should increase gradually. To do this, you can increase the distance and speed.

Recommendations for beginners:

• For the first 10-14 days, it is enough to run for 15 minutes. Then you should increase the time of training, gradually bringing it to 50-60 minutes.
• Choose your optimal running pace. Going too fast will soon tire you out. Slow - will not give the expected effect.
• Make sure you are breathing correctly.
• If you're tired, you can take a quick step, but don't stop.
• Vary your pace as you run. From easy running you can make sharp accelerations over short distances. Then start running slowly again.

Cycling or exercise on an exercise bike

Fitness classes on a bicycle or exercise bike are recommended 3-4 times a week. For the first 2-3 weeks, your workouts should not exceed 15-20 minutes. Then you need to gradually increase the duration of classes.

The benefits of training on a bicycle or exercise machine:

• During training, all types of muscles are involved and the cardiovascular system is actively working.
• The sense of balance improves and endurance increases.
• A large load on the buttocks and thighs tightens the muscles in these areas, reducing the appearance of cellulite.
• The lungs saturate the body with oxygen, which accelerates the process of fat breakdown.
• Cycling puts less stress on the joints and spine compared to jogging.

Before starting a workout, it is advisable to refrain from eating food (1.5-2 hours) so that there is no feeling of heaviness. To restore water-salt balance, you need to drink more fluid. If you want to speed up your weight loss process, you can avoid eating for another 2 hours after your cardio workout.

Exercises for cardio training at home

Exercises using a jump rope can replace jogging in bad weather or cardio training if you don’t have the time or money to train in the gym. A jump rope is a simple and affordable piece of equipment that can be bought at any sports store, and it won’t take up much space.

Jumping rope is an exercise that develops coordination well and makes the muscular and cardiovascular systems work. For classes, you need to choose a spacious, ventilated room, and check that the jump rope does not cling to the furniture. Start jumping at a slow pace. Gradually increase the speed of rotation of the rope and the height of your jumps. After 2-3 weeks of fitness training, you can make the exercises more difficult:

• Make jumps on one leg, changing them alternately.
• Sharply increase and slow down the pace of jumping.
• Use cross rotation of the rope.
• Instead of jumping in place, you can move around the room.

An hour of jumping rope can burn up to 750 kcal. But since it is very difficult to perform jumps for an hour, you can break the workout into several parts. For example, 5 times a day for 10-15 minutes. In this case, cardio training will not distract you from household chores, and excess weight will be guaranteed to decrease.

How to switch to interval training correctly?

Beginners should generally exercise on a stationary bike for 15 to 30 minutes a day. Exercises should be done at a calm pace, with moderate resistance, as if you were going for a quiet bike ride. Gradually, you need to increase each of the following components - speed or resistance. It is advisable to do something once a day or, for example, do two days with a gradual increase in speed, the other two with an increase in resistance. Exercise bike training for beginners should not be exhausting. The goal is to train endurance, not to test your limits.

After a few weeks, the first results should appear - driving at a relaxed pace does not cause any difficulties. You can chat comfortably without difficulty breathing. Increasing the speed or resistance causes slight tension, it becomes a little more difficult to speak, but you can calmly breathe evenly, the muscles do not buzz from pain or tension after 5-10 minutes of such a ride. All of this should mean that you are generally ready for interval training.

No one can say how long you need to exercise before moving on to interval training, since it depends on each individual organism. It is generally accepted that in order to prepare yourself for interval training, you need to do 3-4 weeks, but this is an average value. The main thing is to rely on your own feelings, since the volume of the heart and muscle mass is different for everyone.