Cardio equipment is becoming more and more popular among people who dream of losing those extra pounds. One of the favorites for losing weight is the exercise bike. True, in order to lose weight through training, you will have to work on the simulator.
Not a single unit will help you lose weight if it gathers dust in the corner. This rule also applies to an exercise bike. To tighten your figure, remove centimeters and say goodbye to the hated kilograms, you need to choose the right exercise program.
People with chronic illnesses and health problems are advised to consult a physician about the amount of exercise before starting exercise.
For those people who were far from sports before exercising on a stationary bike, it is recommended to start their workouts from 15-20 minutes 3-4 times a week. It is necessary to gradually increase the training time until it reaches 45-60 minutes. After that, you can already move on to more intense loads and concentrate on losing weight.
So, if a person sets a goal to lose weight with the help of an exercise bike, it is recommended to train at least 5 times a week for 45-60 minutes. During such a long aerobic load, the body will start fat burning processes, and weight loss will begin.
Every workout should start with a warm-up to get your body ready for work. You can also warm up on an exercise bike. To do this, for the first 5-7 minutes, you need to drive at a slow pace, and only then increase your speed. So that the body does not get used to the same type of load, it is worthwhile to arrange interval training once a week. The essence of such activities is the alternation of active work and rest. For example, you can drive for 1 minute at the highest possible speed, and then for 2 minutes at a calm pace. You can't stop. These work and rest intervals should be used 10-15 times per workout. On average, interval training lasts 30-40 minutes, taking into account the warm-up. By the way, at the end of any lesson it is recommended to do a cool down: ride a stationary bike for 5-10 minutes at a calm pace. This will bring your heart rate back to normal and be a good end to your workout.
For exercise on a stationary bike to bear fruit, you need to constantly monitor your posture. The back should be straight and the abdomen pulled in.
Every 6-8 weeks, it is necessary to make adjustments to the training program so that the body does not have time to get used to the stress. For example, you can add the number of interval sessions per week, increase the speed of work on the simulator. And you can choose the program for classes already laid down by the computer, if the unit has this function. Such manipulations will diversify the load and continue the process of losing weight.
In terms of feedback and results from exercise on a stationary bike, they are impressive. People who exercise regularly can lose 4-6 kilograms of excess weight in a month. Women notice that legs and butt become more attractive, and cellulite decreases. True, for a good and quick result, one exercise bike will not be enough. To lose the hated pounds, you need not only to exercise, but also to adjust the daily diet. Exclude from the menu too fatty and spicy foods, sweets, pastries. Give preference to natural rather than canned foods. Only with this approach can you make your figure perfect.
