For exercise on a stationary bike to be effective and contribute to the improvement of the figure and weight loss, it is necessary to adhere to certain rules and conditions for training, which are selected individually.
Instructions
Step 1
Be systematic. Here, as in any process, consistency is very important. It is wrong to pedal for three hours in a row on one day, and then not go to the stationary bike for several days. It is better to do it for half an hour, but every day.
Step 2
Increase the load gradually, always in moderation. A sharp load, carelessly exerted on the body, will do more harm than good.
Step 3
Exercise competently on a stationary bike. Exercise should be enjoyable and leave slight muscle fatigue, not fatigue and fatigue. Remember that intense exercise may have contraindications: cancer and cardiovascular diseases, some forms of asthma, diabetes mellitus. Stop cycling if you experience shortness of breath and chest pain.
Step 4
Make a schedule and stick to it strictly. It should be right for you, and match the characteristics of your body. For minimal weight problems, start with a 15-minute, moderate-load workout every day.
Step 5
If you are more prepared and strive to get significant results from the exercises, train three times a week. The recovery interval between workouts should be 1 to 2 days. The duration of the classes ranges from 40 minutes to 1 hour.
Step 6
Combine exercise with diet. Use different training systems. For example, maintain the same speed throughout the "ride" or alternate periods of quiet pedaling with more intense ones.
Step 7
Remember one of the most important landmarks while exercising - your heart rate. In an effort to lose weight, stick to a heart rate of 65 - 75% of your maximum. To find it, subtract your age from 220.
