Exercise bike for weight loss: reviews and results. How to properly exercise on an exercise bike?

Building a workout

There are two main ways to train at home on an exercise bike: using a regular training program or the interval method. But if you have never done anything before, in any case you should start exercising at home with low-intensity loads. When you have significant excess weight (more than 10 extra kilos), then the intensity should be low, when it is insignificant (up to 10 kg) - medium.

In this case, training on an exercise bike for weight loss should last no more than 15 minutes every day. Every week the time should be increased by 5-10 minutes so that as a result, about an hour of physical activity on the simulator is gained per day. With a sufficient level of training, you can break one hour-long lesson into two half-hour sessions per day.

Over time, when your level of training increases, you can move on to high-load work. But in this case, exercises on an exercise bike for weight loss must be combined with an appropriate diet. It is not recommended to set a high resistance mode at the beginning of the workout, so as not to get tired too quickly and withstand the entire 15 minutes of the load. Every week 5 minutes are added to the total time.

How much you need to do in the case of intense training is determined by how you feel. It is important to first give yourself a day or two of rest so that the muscles have time to recover. As you get used to it, the breaks are shortened, and after about a month, daily classes are held.

Kettler exercise bike

This is one of the most popular manufacturing companies that produces excellent sports equipment. However, today we are only interested in the range of exercise bikes. If you are a modern person who wants to equip your home with maximum comfort, then you will probably want to choose the most functional Kettler exercise bike. The entire line of equipment has a vertical landing and a magnetic loading system. That is, you can be sure that it will last a very long time. It should be noted that their cost is quite high, so the most economical model costs about 23,000 rubles, this applies, in particular, to the Cycle M 7627-800 model. Planting type: vertical, maximum weight: 110 kg. There are eight different load levels. The size of the model is 85*59*142 cm, that is, despite its modest dimensions, it will still require a certain amount of space. This company has been producing exercise bikes for the home for many years, which are characterized by the highest reliability, functionality and relatively small size. If you can afford an exercise bike, the price of which starts from 20 thousand and ends around 180 thousand, then be sure to pay attention to the offers of this manufacturer. In terms of quality, they are noticeably superior to their competitors.

Pulse rate

When using an exercise bike for weight loss, it is important to monitor your heart rate (HR) during exercise. An indicator that is too low does not give the expected training effect, and one that is too high is dangerous to health.

As a general rule, the maximum heart rate at which you can work is calculated by subtracting your age from 220. It is recommended to train at this heart rate for a short period of time. For long-term exercise, heart rate must be reduced by approximately 25-35% of this figure.

Regular workout

When using the simulator at home in the usual training mode, the pedal resistance level is set to the average level or slightly lower. Work is carried out with the same load for a certain time.

You should sweat during exercise, and your heart rate should rise to its optimal level. If this does not happen, you need to increase the load, otherwise exercising on an exercise bike to lose weight in your stomach and other parts of the body will be useless.

At home, it is recommended to exercise at this heart rate level:

• 55-65% of the maximum indicator - for beginners;
• 65-75% – for those who have previously trained and want to lose weight;
• 70-80% – for well-trained people who intend to increase muscle strength and endurance.

Rating

The best small exercise bike for home Belberg BE-05

Advantages:

• Pedal straps
• Collapsible
• Simple
• Compact
• Stable

Flaws:

• For operation without load
• No display

Best Magnetic Compact Exercise Bike DFC B1.2W

Advantages:

• Price
• Appearance
• Does not require a network connection
• Compact

Flaws:

• Not very high quality plastic

The best belt mini exercise bike Sport Elite BY-810

Advantages:

• There are straps on the pedals
• Acceptable price
• Compact

Flaws:

• Weak
• Plastic feet

The best electromagnetic small exercise bike Belberg MINI-BIKE BE-11

Advantages:

• There are straps on the pedals
• Acceptable price
• Compact
• Programs

Flaws:

• No

The best mini exercise bike for the elderly Armed HJ-088A

Advantages:

• Robust design
• Easy
• Doesn't slip
• Good price
• Doesn't take up much space

Flaws:

• No

The best inexpensive compact exercise bike BRADEX SF0077 Aerob New

Advantages:

• Compact
• Stable
• Arm training
• Easy

Flaws:

• Not durable design
• Not complete set
• Unreliable

The best small exercise bike for arms Belberg BE-05

Advantages:

• There are belts on the pedals
• Simple
• Compact
• Stable

Flaws:

• For operation without load

Interval method

Another way to lose weight using an exercise bike is interval training. Its essence lies in short periods of high-intensity exercise, interspersed with short periods of low intensity. They can be equal, they can be shorter or longer in relation to each other. For example, we pedal for a minute at high resistance, and for a minute at low resistance.

You need to start with 20-30 seconds, gradually increasing this interval to a minute. It is not recommended to work at high intensity for more than a minute, as this is too much stress on the cardiovascular system.

Interval training on a stationary bike is carried out three times a week for a month, after which there should be a period of regular training. Then you can switch back to interval mode.

Whether this approach is effective depends on how wisely you approach it. Always listen to your body, give it enough rest so that it has time to recover.

Does cycling help fight cellulite?

This equipment is effective in combating “orange peel” on:

• legs;
• hips;
• buttocks.

The muscles in these areas become tense during intense movement. Blood flow improves. Tissues are better supplied with oxygen and nutrients. Toxins and waste leave the body. In addition, physical activity increases sweating. With sweat, not only toxic substances leave the body, but also excess fluid. When under load, the local temperature rises.

You can remove the layer of subcutaneous fat only if you ride an exercise bike or bicycle regularly. To get rid of cellulite, you should ride at least 3-4 times a week. The duration of training and the intensity of movements should be increased gradually so that excessive tension does not become stress for the body.

There is often old fat on the thighs, which takes a lot of time to eliminate. Often the fat layer in this area disappears after a person loses weight in other areas: gets rid of fat on the stomach, sides.

In some cases, however, using this simulator will not bring the desired effect. If the cause of cellulite is a hormonal imbalance, even intense regular exercise will not help get rid of the tubercles. To eliminate orange peel, you will need to treat the condition that caused it.

Class Rules

Does an exercise bike help you lose weight? What matters here is how correctly you use it. There are a number of general rules for practicing on it, regardless of the training process mode:

• The last meal before training should be no later than two hours before the start.
• Before you start training, you need to warm up: warm up your muscles and especially your joints, paying special attention to your legs.
• During the first lessons, set the minimum loads and increase them gradually (training time and degree of pedal resistance).
• Work at low load for the first one or two weeks.
• Do not exercise within two hours after bedtime and two hours before it.

After training, it is recommended not to eat anything for at least 40 minutes, but only drink water. If you still feel hungry, you can drink a protein shake or eat a banana. This is the only way to feel the benefits of an exercise bike.

Where do we lose weight?

An exercise bike for weight loss, as reviews and results say, helps you lose weight not only in your legs. Yes, the main load goes specifically to the muscles of the lower leg, thigh, and buttocks. The abdominal and back muscles act as stabilizers during work. The load on the arms and shoulder girdle is minimal with a classic landing. But you can choose special programs that include these parts of the body in the work.

As you can see, the question of whether it is possible to lose weight on an exercise bike has a very clear answer - it is possible, and precisely in those places where women dream of being slim. Of course, magic will not happen from the simulator, but you can get quite acceptable results.

If you use special breeches for weight loss during exercise and first rub anti-cellulite cream into your legs, the effect can be significantly improved.

Reviews and results

Here are reviews from women who regularly engage in this sport.

As a young mother, it is very difficult to find time to exercise, but not so long ago I got the idea of ​​purchasing an exercise bike with calorie counting for weight loss. My husband gave it to me for my birthday. At first the unit stood idle at home, but as winter approached I decided to start working on it. Now a month and a half has passed since the start of active training. During this time I was able to lose 4 kg. But what is much more impressive is not the results on the scales, but the reflection in the mirror. The skin on the body has become more elastic. It’s too early to talk about the effect on cellulite, but I think that in a few months it will become less noticeable.

Lily

I use cycling to maintain weight (interval program). I can say that I am very pleased. During this time, I did not gain a single extra kilogram. Of course, my diet also had an impact (I consumed fewer calories than I burned). But it should be noted that the body became not only slender, but also toned. Recently I noticed that relief began to appear on my legs, which I really like. And to everyone who doesn’t exercise because they’re afraid to pump up their legs, I can safely say - don’t be afraid. Cardio exercise is simply not aimed at this, so even with all your desire to become a “jock,” you will not succeed.

Anna

I've been studying for over six months now. And if at first I had the goal of losing weight, now I’m already working on my relief and for more effective results I’m thinking about joining a gym. But despite this, I’m not going to give up cycling. If we talk about the results, in the first three months I lost about 8 kg (considering that I didn’t really stick to proper nutrition).

Yulia
As for the doctors’ reviews about the exercise bike, they are quite positive. The main thing is not to forget to consult a doctor and read the list of contraindications for training.

Energy consumption

The answer to the question of whether you can lose weight by cycling depends on how many calories you burn during the workout. It is obvious that people with different weights and different degrees of training need different intensity of exercise.

It is difficult to calculate energy consumption for all cases, so below we will present the number of calories consumed for untrained women.

Calorie consumption on an exercise bike (kcal):

Contraindications

We figured out what an exercise bike does, how to exercise correctly to lose weight, but, like any other method of physical activity, it has a number of contraindications. First of all, we must take into account that it puts a lot of stress on the respiratory and cardiovascular systems. Therefore, the main contraindications are:

• heart disease;
• hypertension;
• influenza, ARVI;
• bronchial asthma;
• period of exacerbation of chronic diseases;
• diseases of the spine (consultation with your doctor is required).

You should not start exercising if you have an elevated temperature or other disorders. It is important that the problem of how to lose weight with a bicycle does not provoke other problems with the body.

When to use

1. Losing weight. A mini exercise bike is the best option for weight loss in obesity: it allows you to gradually move from light to intense workouts. Having a computer will help you count the energy spent.

Attention! When using an exercise bike for weight loss, you need to take into account that the computer that calculates calorie consumption is mistaken by about 10-15%.

1. Rehabilitation. The use of a mini exercise machine after injuries to the musculoskeletal system in order to restore the functionality of the lower extremities is recommended by doctors.
2. Prevention. When working in the office, to improve blood circulation, you can put a mini exercise machine under the seat to distribute the load.