Exercising on an exercise bike will significantly speed up the process of losing weight; the main thing is to choose the right training program and systematically increase the load so that the fat burning process does not stop. A positive effect can only be obtained by observing regular training.
Exercise bike training programs
There are several types of special programs for training on an exercise bike for the purpose of losing weight, which you can adapt to yourself, based on your individual parameters.
Program for beginners
It is aimed at preparing beginner athletes to make the body more comfortable mastering more complex programs. Its essence is to gradually increase the load and duration of time - ranging from 5 to 35 minutes a day. Classes are held 3-4 times a week and last about 2 months.
An example of a 25-minute workout that is perfect for beginners:
- 3 minutes of slow pedaling and acceleration to 20 km/h
- 5 minutes - driving at a speed of 25 km/h
- 3 minutes - driving at a speed of 20 km/h at a load of 15%
- 3 minutes - driving at a speed of 25 km/h without load
- 3 minutes - driving at a speed of 20 km/h at 20% load
- 5 minutes - driving at a speed of 25 km/h
- 2 minutes - driving at a speed of 25 km/h
- 60 minutes – final ride at 15 km/h
Interval program
Contains several mini-programs at once, alternating with each other. Interval training example:
- Easy riding with a simple load - 3 minutes.
- Standard ride with normal load – 5 minutes.
- Increased loads - 3 minutes.
Next, we repeat steps 1-2-3 cyclically, ending the workout with easy riding. Having a high level of training, you can use the following training scheme: 1-2-3-2-3-2-3-3-2-3-2-3-2-1, where the numbers presented correspond to the type of training indicated above. The average duration of classes using interval training is 30-70 minutes.
The interval training program on an exercise bike is considered the most effective in terms of burning calories.
Interim program
It is aimed at consolidating the initial training and makes it possible to gradually increase the load. Training is carried out 3-5 times a week and lasts exactly 45 minutes. This type of program is preferred by most athletes, because At this stage, you can maintain your weight loss results and avoid gaining excess weight in the future.
It is at this stage that you can first notice the effect of losing weight, but do not expect instant results, since losing weight on an exercise bike is a long and gradual process.
Program for trained athletes
Ideal for those who have mastered the program for beginners and want to quickly get their figure into shape. This program has an intensive load lasting from 1 hour. The regularity of training is 5-7 times a week. This regime is aimed at actively burning fat. But you need to use this program only after mastering the initial or intermediate basics of training.
Dynamic stretching
When you exercise on a recumbent bike, your body works several muscles and uses the joints in your lower body. If you don't stretch before exercise, you risk injury to your muscles and joints. To avoid this scenario, spend 5 minutes doing dynamic stretching while moving.
Knee raises, side bends, scissor legs, one-knee lunge steps, and other exercises are examples of this type of stretching. While performing the exercises, focus on a smooth and gradually increasing angle of inclination, twisting, etc. from time to time.
You can read more about stretching here.
How to create an individual training program?
Training on an exercise bike should start with small load programs and gradually increase:
- The first training time is 10-15 minutes a day.
- After 1-2 weeks of training, the time of each subsequent workout can be increased by 5 minutes.
- After 1.5-2 months, classes should be 60-70 minutes.
The main thing is not to overdo it at the beginning of training and not to start training after getting used to long-term loads.
To get the first weight loss results, 4-5 weeks of active cycling should take place. You shouldn’t exhaust yourself with daily exercise on an exercise bike - you can get by with 3-4 sessions a week, but it’s worth considering that during training, your heart rate (HR) should be optimal. If it is more or less, there will be no weight loss.
The effective heart rate is an individual value and is calculated as follows:
- The maximum frequency is calculated using the formula: 220 - Age. For example, if you are 35 years old, then the maximum frequency will be 220 - 35 = 185.
- Effective heart rate is 65-75% of maximum. For example, if you take 70%, then it will be 130 (185 * 70 / 100%).
At different stages of training, the effective heart rate is different indicators:
- 55-65% - for beginners and during warm-up
- 65-75% - to start the weight loss procedure
- 70-80% - for training endurance and pumping muscles
After you have completed the training course for beginners, perform the cycling program for at least 30 minutes (regardless of the degree of difficulty), otherwise the process of losing weight in the body will not have time to start.
Duration of exercises
Next, we will look at some sets of sports exercises that can be used depending on your physical condition and general shape. Of course, these programs are not universal - they represent some generalization that you can rely on to improve the effectiveness of your training.
In order to get noticeable results, you must exercise long enough and quite often. The American College of Sports Medicine recommends a minimum of 30 minutes of cardio for overall fitness and 60 to 90 minutes of exercise 5 days a week for weight loss.
If you decide to improve your well-being, focus on the lower limit of 30 minutes, but also do not forget about weight loss.
How to prepare for training and warm up?
It is not recommended to eat 2.5 hours before training, and immediately before sitting on the exercise machine, you need to put on comfortable sportswear. It is better to choose tight-fitting and breathable sportswear. A tank top and tight tights are ideal for working out, but if the room is hot, you can wear shorts. Shoes should be selected with thick soles, and they should not slip off the pedals of the simulator. Sneakers or sneakers are best.
Before training, you need to do a special warm-up:
- Stretch your shoulders: lift them towards your ears. Repeat 8-10 times.
- Stretch by raising your arms up. Repeat 10 times.
- Bend your legs one at a time, reaching your heel to your buttocks. Repeat 10 times on each leg.
- Bend back and forth 5-6 times.
- Perform squats - 10 times.
It is not advisable to drink water during warm-up and training, but you can simply rinse your mouth.
What is cycling?
Cycling in fitness is high-intensity group exercise on special cycling simulators, simulating a race in a group of several people or more. It is characterized by a change in the intensity of the tempo of exercise, speed and level of resistance. Conducted to energetic music under the guidance of a trainer.
A special feature is also the constant change of sitting and standing positions, which allows you to work out a larger number of muscle groups. It is an interval training that promotes active fat burning.
An exercise bike will become your whole family's friend if you follow the necessary recommendations and practice regular exercise and cardio. It is suitable for both young healthy and elderly people. It can be used by people with back and joint diseases. Use it for your health!
How to properly exercise on an exercise bike?
When training on an exercise bike, be sure to adhere to the basics of proper technique:
- The back is partially relaxed and should not bend.
- Hands should not be stressed.
- The head is directed forward, as if you are looking at the road while driving.
- Your feet on the pedals should be parallel to the floor.
- Watch your breathing - it should be even, through your nose. It is permissible to inhale through the nose and exhale through the mouth.
- Under no circumstances should you abruptly interrupt the training process. To complete the process, smoothly switch to the minimum load, and only then complete the process.
Before starting classes, set up the exercise bike, making sure to adjust the seat to your physical parameters.
The basics of riding an exercise bike are covered in the following video:
Exercises on the simulator must be carried out in a good, cheerful state. If you feel weak and unwell, there will be no benefit from the exercise, and you will only get harm.
About the benefits of cardio training
We won’t go into a long description of the various benefits of training on this machine. Even a simple home magnetic or mechanical exercise bike can bring you a lot of benefits if you exercise it correctly. Let us remind you that there are 11 different types of exercise bikes. We have discussed all the nuances of choosing this unit here.
Let's note the most important things:
- cardiovascular system – cardio training improves the functionality of the heart and blood vessels, an exercise bike is one of the most optimal options for this;
- respiratory system - not only the volume of the lungs increases, but also the oxygen potential of muscle tissue, breathing becomes deeper, the pulse becomes more measured;
- general tone - aerobic exercise (regular) improves the condition of your muscles, ligaments and joints.
As you can see, the impact is comprehensive. You strengthen your muscles, train your most important organs and increase your endurance. This type of load is close to natural, therefore it can improve the body comprehensively.
Training Performance Monitoring
To select optimal loads and track weight loss results, you need to monitor your training performance on an exercise bike. Always measure your heart rate, monitor the distance traveled, the time and state of exercise, and the number of calories lost (if such a function is available on the exercise bike’s sensor). It is advisable to record all these indicators in a special diary in order to clearly see your results, compare them and select more effective types of training.
Seat adjustment
Before you start training on a recumbent exercise bike, it is very important to adjust the seat correctly. Sit down and perform a full turn of the pedals once or twice. As you do this, pay attention to straightening your leg at the knee. Your leg should be slightly bent at the knee when going through the farthest range of the pedals.
Otherwise, adjust the seat as it should (the seat on these exercise bike models usually slides on the runner).
Contraindications
Before starting to train on an exercise bike, even people who are confident in their health are advised to consult a doctor. During the first trainings, it is necessary to strictly monitor the sensations. In case of dizziness, pain in the heart area, shortness of breath, nausea and other unpleasant sensations, classes should be stopped.
Also, such training is contraindicated if a person suffers from:
- cardiovascular failure;
- asthma;
- hypertension stages II and III;
- oncological diseases;
- tachycardia;
- angina pectoris, coronary artery disease;
- diabetes mellitus in the acute phase;
- thrombophlebitis.
In addition, it is not recommended to exercise during a cold, infectious diseases, weakness or pain in the spine or joints. If previously received injuries have not been completely cured, including bruises and sprains, fixing agents should be used - special bandages and tapes.
Review of popular models
Having decided which exercise bike (vertical or horizontal) to choose, let’s move on to a review of popular models.
Horizontal HRB 700S
This is a professional model with a horizontal fit with the following dimensions: 157.7 x 66.6 x 138.5 cm. The assembled weight is 98 kg, and the maximum user weight is 190 kg.
Equipment:
- LED display;
- 20 resistance levels;
- steel frame;
- 9 programs;
- fitness test.
Vertical PANGOLIN 7016
Another professional model, but with a vertical fit. Its dimensions are 112x57x138 cm. The weight is almost 2 times less than the previous model - 58 kg, and the maximum user weight should not exceed 180 kg.
Equipment:
- LED display with backlight;
- 16 programs (12 professional);
- wireless heart rate measurement system;
- Certificates: ISO9001, SGS, CE, RoHS.
Horizontal KRAFT FITNESS PP360
The most affordable option of the presented models, but no less effective. Its dimensions are 166x32.5x78 cm and weighs 80 kg.
Equipment:
- 16 programs;
- touch pulse sensor;
- seat angle adjustment;
- seat adjustment forward/backward.
It's never too late to join the sport, especially since it is so accessible today. Work out at home, in the gym, on the street, the main thing is to find the strength and time for it!
