Is it possible to lose belly fat by riding a bicycle or an exercise bike: the whole truth

By purchasing an exercise bike, many people hope to get rid of excess weight, especially in the abdominal area. Indeed, exercise on an exercise bike is an excellent remedy for an unsightly protruding abdomen.

Since the abdominal muscles are under the greatest stress during exercise, this is the part of the body that loses weight the fastest during exercise on a stationary bike.

How to choose a trainer?

The right equipment is the same key to success as a well-designed training program. The benefits of an exercise bike are directly proportional to the resistance exerted on its mechanism while you pedal. To create a simulator, different systems are used:

In a mechanical system, resistance is created by the belt, and force is regulated by its tension. This device is simple and usually has a low price. This exercise bike is suitable for those who want to quickly start training and not spend too much money. The main disadvantages of a simulator with a mechanical system include its noise effects and the lack of additional functionality. In addition, such exercise bikes wear out quickly and their parts wear out.
Magnetic system . Here the resistance is generated by the work of the magnets and the flywheel, causing the load. This is a fairly modern system, but the resistance, again, will have to be adjusted manually. Only a small percentage of such simulators have a built-in computer that separates the types and intensity of loads. Such exercise bikes belong to the middle price category - they operate silently and are actually ideal home exercise equipment.
Electromagnetic system . This is a completely computerized simulator with a scale of various loads, programs, functions, where everything is adjusted automatically. Such professional equipment is suitable for those who decide to study seriously.

Important! Regardless of which system you choose, the main thing is to train regularly, gradually increasing the load. Your stomach, hips and legs will acquire ideal shape, and in addition, blood circulation and the condition of the respiratory system will improve.

Main technical parameters

When choosing, pay attention not only to the type of simulator, but also to its characteristics.

Size. Some models of exercise bikes (for example, electromagnetic ones) have impressive dimensions. It is recommended to buy them if you have a fairly large amount of free space. For a city apartment, a folding exercise machine would be a good option.
Flywheel weight. The larger the flywheel, the smoother the move and the more reliable the entire structure. Users whose height exceeds 165 cm are recommended to pay attention to models with a flywheel weighing 6 kg or more.
Maximum user weight. Important parameter. If you weigh more than the machine can support, do not expect it to function properly. Possible damage.
Landing method. Horizontal seating is convenient for long workouts, as it does not cause excessive strain. Vertical is in demand among professional athletes and other individuals who want to get the maximum benefit from their workouts.
Possibility of adjusting the steering wheel and seat. Thanks to these options, you can customize the machine to suit your own body parameters.

The best models have a set of sensors for counting heart rate, calories and distance. It is possible to have an “on-board computer”, which is used not only to select a training program, but also to view video files. An interesting option is a simulator with a stand for a tablet or phone for listening to music.

How to achieve maximum results using an exercise bike?

You can achieve the best results with cardiological exercise, which increases energy output and burns calories.

Losing belly fat (except visceral fat - the fat between the internal organs) is a fairly realistic goal. Although fat accumulates easily in the belly area, it is also easy to get rid of. Thanks to exercises on an exercise bike, you can get rid of your belly fat without much difficulty. In addition, by devoting time to such training, you will use the main muscle groups.

Of course, in order to achieve the desired slimness, you will have to work hard in the saddle - you will achieve the desired effect only as a result of constant and rather tiring training. You will be required to exercise on an exercise bike for at least 30 minutes three times a week.

You can also get rid of belly fat by riding a simple bicycle, but then you will have to buy a special heart rate monitor. Bike rides are not always accessible for some reason, but exercises on simulators are suitable for everyone.

Pedaling an exercise bike is beneficial for both men and women. Some men who dream of losing their “beer bellies” mistakenly consider an exercise bike a “toy for ladies.”

Warm-up

Before a cycling race, warm up and prepare your ligaments and joints for intense training. A 2-10 minute warm-up, after a state of rest, will help to smoothly speed up the work of the heart and ensure the outflow of blood from the internal organs to the muscles of the body.

We stretch our shoulders. Feet shoulder-width apart, arms relaxed. As you exhale, you raise your shoulders; as you exhale, you lower them.
Raise your arms above your head, bend them at the elbows, stretch left/right.
Swing your arms in a circular motion.
Walk with your knees high
Jump from one to the other.
Lunge forward with your feet, first with your right 4 times, then with your left.
Stand up straight, then bend over and reach the floor with your hands as you exhale.
Circular movements with feet and hands.
Turn the body left/right 9 times, placing your hands behind your back.

After training, also warm up, since while driving a bicycle some parts of the body experienced a lack of motor activity: bend forward, to the sides. Simple stretching exercises will relax the muscles in your back, legs and shoulders. You can perform the exercises while holding the handlebars or saddle.

Is it possible to get rid of belly fat in a short time?

Of course, you don’t need to hope for magical results - even small amounts cannot be removed in a matter of days. You will have to train for more than one month: it all depends on the diameter of your abdomen.

By following the rules and maintaining optimal nutrition, you can achieve remarkable results. Believe that regular exercise on an exercise bike will allow you to reduce your belly fat, as well as improve the contours of your entire body.

To help your body quickly acquire ideal shape, follow these tips:

start training after reading articles about optimal training;
Don't forget to monitor your heart rate.

Useful tips for beginners

Think of the time spent behind the wheel not as burning calories, not as violence against your body, but as a fun pastime. You will be adequately rewarded for your ease and openness to fitness training. We give useful recommendations to beginners:

Use a backpack. Place a change of clothes in it to absorb sweat. After a fitness workout, you can change into dry clothes before returning home.
If cycling workouts will exceed 40 minutes (that’s how long it takes to start the fat-burning process), dress comfortably. Shoes should have a hard sole so that your foot can rest confidently on the pedal.
After a trip that burns fat deposits, no matter how much you want to eat, wait 1-2 hours. To lose weight, aerobic exercise is combined with increased portions of food.
When losing weight, your prerogative is to eat low-calorie foods: vegetables, fruits, fiber, low-fat fish and meat.
In addition to your equipment, wear sneakers with non-slip soles.
Dark glasses will be your salvation from dust and sunlight.

Don't forget to bring your pump and tools for emergency repairs.

How to make your workouts more effective?

Follow a few rules that will make your efforts more productive:

It is very important to consider the duration of the classes - you will need to give yourself at least 30 minutes a day.
Before training, apply anti-cellulite cream to problem areas.
Body wraps will speed up the weight loss process.
Use special weight loss belts.
Try to moderate your appetite: it will increase as you start training. But you shouldn’t starve either: just try to limit your portions, for example, instead of two chops, eat one. Avoid eating sweets and rich baked goods. Remember: drinks such as sparkling water, packaged juices, etc. also contain calories.
The intensity of exercise, seating and load distribution must be calculated individually. Also try to focus on your feelings and the nature of your training.

Each of these tips will help you speed up your weight loss process.

Adviсe

If you went to a deserted place and your tire got punctured and you don’t have a spare tire. What to do? Inspect the damaged camera, find the flaw. Here, cut the camera in half with a knife. Tie the ends of the resulting “hose” into a knot to create a vicious circle. Insert it in place of the camera. Pump up a little and go home.

A more radical situation: you are in a field, you have a punctured tire, and you don’t have a spare tire or a pump with you. What to do? Disassemble the tire and remove the tube. Cut it lengthwise into pieces (10-12 strips). This can be done in front.

You will need: grass, cones, twigs and any vegetation that can be used to “stuff” the tire. Tie strips around the tire and rim. You won't be able to roll quickly, but you will be able to get home twice as fast as walking.

What results can be achieved?

Aerobic exercise offers lasting results, but don’t expect to get rid of the problem in a few days. There are many programs that target specific muscle groups. You will achieve better results if you work with an experienced instructor.

Cardiac training on an exercise bike will help you:

get rid of unsightly fat on the stomach and thighs;
improve the contours of the gluteal muscles and arms;
the effectiveness of exercise on an exercise bike applies to virtually all muscles and, using different positions, you can focus on problem parts of the body;
Compared to other aerobic exercises, exercise bikes will allow you to burn excess calories much more intensely. To enhance this effect, you need to limit yourself to food an hour before and after finishing classes;
When exercising, it is necessary to replenish fluid in the body to avoid dehydration, since metabolism may slow down;
do not strive for heavy loads right away - increasing time and pace should occur gradually;
Self-confidence, hard work and low-calorie nutrition will help you achieve the desired results!

Contraindications

Despite many positive factors, weight loss exercises on a bicycle have contraindications. Cycling exercises are not recommended for pregnant women and people who have:

thrombophlebitis, varicose veins and venous insufficiency;
scoliosis, spinal hernia;
viral infections and inflammatory processes, against the background of elevated body temperature;
vestibular apparatus disorder;
haemorrhoids;
epilepsy.

If you have joint diseases or problems with the spine, exercise after consulting your doctor. Overloading the joints or misaligned spinal discs can lead to a lack of physical activity, which can lead to unnecessary weight gain.

Exercise bike training schedule

To ensure optimal exercise, consult your doctor first, especially if you suffer from joint diseases. Doctors advise starting with light loads, increasing time and pace gradually.

First week . Train 3 times a week for 15 minutes, taking 50 steps per minute. The pulse should not exceed 60 - 70% of the maximum value. To calculate your maximum heart rate, subtract your age from 220. Many exercise bikes have sensors to monitor your heart rate.

Second week . Train for half an hour. The heart rate should be up to 75% of maximum at a step frequency of up to 60 per minute.

During the third week, training increases to 45 – 60 minutes. The pulse should not exceed 65 - 80% of the maximum, and the pace should not exceed 60 steps.

Over the next weeks , exercise on the simulator for 40–60 minutes, 3–4 times a day. in Week. Heart rate should not exceed 80% of maximum at a pace of up to 60 steps. If you feel normal, increase the pedal resistance.

Believing in yourself is the main component of success!

By systematically training, you can eliminate defects in your body and get rid of your belly fat. If you follow the rules of training and eat moderately, as well as perform special exercises, you will lose excess weight and gain a flat stomach.

In addition, using an exercise bike can perfectly strengthen your leg muscles, improving the strength of the ligaments and the flexibility of the joints. Exercise on a stationary bike also helps strengthen the respiratory system, heart muscles and burn calories.

Systematic exercises on an exercise bike will pay off: even if not immediately, your stomach will shrink, and your arms and legs will become stronger and more toned. Good luck!

Riding principle

Walking around the park on a bicycle has a beneficial effect on the body. In order to lose weight, proper skating means alternating work and rest.

Plan your route to include flat trails and hills in rough terrain. Smooth hill climbs will pump up your legs, get rid of cellulite, and high-speed races will help you lose weight. For example, you drive on flat terrain for 10 minutes, a high-speed ride for 7 minutes, then a flat road without acceleration. Then you can ride along the route with slight descents/ascents.
You don't have to climb a steep mountain to practice. The calf muscles will be strongly “pumped”, and the knee and ankle joints will suffer unjustifiably.

Photo for motivation

Does an exercise bike help to remove belly and sides?

So, is it possible to lose belly fat with a regular exercise bike? Although this fact may seem strange to some, an exercise bike is an excellent option for losing belly and side fat. Moreover, the benefits of an exercise bike for women will be no less than for men.

Of course, the method is not the fastest, but only liposuction is faster.

There are about 8,000 calories per kilogram of fat, and you can burn about 500-700 calories per workout. If you plan your daily diet correctly, these calories are burned from fat tissue. Accordingly, if you exercise every other day, it will take you about four weeks to lose a kilogram of fat. Proper nutrition during exercise is a must.

Therefore, you should set yourself up for a very long-term, but effective and stable weight loss. If you choose an upright exercise bike, pay attention to the ergonomics of the seat and do not forget about the importance of a comfortable fit. If we talk about practical data, then, as a rule, the effect is slightly higher and amounts to 3-4 kilograms in 4 weeks with regular exercise.

This fact is due to the launch and improvement of metabolism, due to which the body simply works better and processes incoming food.

The most complete overview of everything related to training on an exercise bike can be found here.

Attention! Modern types of exercise bikes slightly exaggerate the number of calories burned during a workout, subtract at least 10% from there.