An exercise bike is one of the most useful weight loss products both at home and in the fitness room. Moreover, you can pedal at home while watching TV, combining pleasant watching movies and programs with burning calories. Classes on this apparatus are suitable for people of all ages and backgrounds.
Exercise bikes belong to the group of cardiovascular equipment that provide aerobic exercise for the whole body. Such simulators are not only useful for fast and effective weight loss - they are designed for this to the maximum! Bicycle simulants are used for more than just fat burning. They are great for training, improving overall stamina, and restoring damaged legs.
Aerobic cardiovascular equipment belongs to a group of general strengthening equipment that train the cardiovascular system, lose weight, improve blood oxygen saturation.
But, as in other types of training, you need to know and follow the rules, without which classes will lose their effectiveness. Consult your doctor before exercising. So, for example, persons with spinal injuries are allowed to exercise only on bicycles with a horizontal position, equipped with a backrest. Also, training on a bike simulator is not suitable for those who have varicose veins, hypertension, and some diseases of the cardiovascular system.
Training schedule
Make a workout schedule for yourself and stick to it strictly. Well-planned activities will help you achieve your goals more effectively. You should do 30 minutes 3-5 times a week. Although for those who do not have sports training, it is recommended to do the first classes no more than 15 minutes. After a month of training, you can increase the time of one lesson to 40-45 minutes.
Don't forget your rest days. When your workouts get intense, exercise so that there is a day of rest between workouts. You can also afford a week's rest every 1.5 months. Remember to weigh yourself regularly and record your results in your lesson plan.
When making your plan, try to make it varied. Do one workout at a constant pace and with a uniform load. The other is with a low load, but a high pedaling speed. The third - combined: 30 seconds, pedal with maximum intensity, 1 minute - smoothly and evenly.
The effect of exercising on a stationary bike is manifested at any intensity of the load. But fat burning begins when your heart rate is at or above 75% of your maximum value. The maximum heart rate can be calculated by subtracting the total number of years of age from 220.
Training Secrets
You can lose weight on an exercise bike of any design. However, the most convenient models are equipped with a computer. The electronic display shows: heart rate, calorie consumption, movement speed and distance traveled. Remember to adjust the seat and handle to suit you before exercising. Sit up straight without slouching. Rotate the pedals with the front of your foot.
Start your classes with a warm-up. To do this, simply pedal at a slow pace. Many supplement the warm-up with side bends, squats, push-ups, arm exercises while working on the simulator. Many people practice on a stationary bike to rhythmic music: the musical rhythm and tempo raises the mood and helps to pedal with the desired intensity.
Don't overload your body. Monitor your pulse and health. As soon as you feel unwell, reduce the load, but not abruptly! Slowly slow down your pedaling pace and rest.
And train yourself to count the calories you eat throughout the day. If you eat more calories than are burned in training, there can be no question of any weight loss. For a correct and effective weight loss, it is necessary that the calorie consumption in training be 600-800 kcal higher than the consumption with food.
