The number of fitness clubs is growing steadily. But, despite this, many people prefer home workouts, since there are many simulators for shaping the figure. One of the most popular units for apartments is an exercise bike. Its price does not bite, it takes up little space and is very effective for weight loss.
Those people who dream of losing weight using an exercise bike should know that the main load during training will go to the hips, buttocks and lower legs. In general, on the lower body. But this does not mean at all that the stomach, arms and back will not lose weight.
Weight will be lost evenly due to aerobic exercise and energy expenditure. But for a beautiful press and a toned back, you will have to do additional exercises, but the legs will become beautiful anyway, since they will be in constant work.
We can say unequivocally that an exercise bike helps to lose weight. But in order for all parts of the body to be beautiful and fit, it is necessary to combine cardio loads with a set of exercises for problem areas.
An exercise bike, like most exercise equipment, has a number of contraindications, so people with chronic diseases are advised to consult a doctor.
How to Exercise for Weight Loss
So, those who decided to seriously take on their appearance, and chose an exercise bike as an assistant, need to tune in to work. A weight loss program on any cardio line device implies regularity.
Beginners are encouraged to draw up a training schedule that will mark the training days and their duration. The best option for beginners is 3-4 lessons per 7 days. Duration 25-30 minutes.
After 1-2 months, you can start practicing 4-5 times a week for 45 minutes. People with good physical fitness, who think that such a training pace will not bring results, should exercise daily for 45-60 minutes.
It is worth noting that people who have been practicing at the same pace for a long time, after a while ceased to see the result of training. Therefore, so that the body does not get used to the monotonous load, it is necessary to arrange interval classes 1-2 times a week. They last about 30 minutes and consist of alternating acceleration and quiet work on the simulator. For example, a person pedals very quickly for 2 minutes, and then restores strength for 60 seconds.
Another option to diversify your workouts is to set various programs on the simulator. For example, start a lesson with a calm ride, then set up a walk on rough terrain, and end again at a familiar pace.
When to expect results
The results from daily exercise on a stationary bike can be seen in 1, 5-2 months, and if you change the diet, then even earlier. In general, people who dream of losing weight with the help of cardiovascular equipment are advised to switch to proper nutrition.
At the same time, it is advisable not only to eat healthy foods, but also to monitor the daily amount of calories consumed. With this approach, the process of weight loss will go faster and the breakdown of fat will accelerate.
By reducing the usual diet by 200-300 kcal, actively practicing on a stationary bike, you can lose several kilograms in the first month of training.
Once you've reached your desired weight, don't stop exercising on the stationary bike. You can only reduce their frequency. To maintain a good result, 2-3 sessions per week are enough. For example, you can arrange one workout for 60 minutes, and on other days, short for 20. This will not feel fatigue, and the body will remain in good shape.
