Why do you need an exercise bike?
Cycling and regular cardio exercises have a complex effect on the body. They reduce the risk of developing cardiovascular diseases, strengthen muscles and joints, and burn fat deposits. The cardio exercise bike has gained particular popularity in recent years. It is a unique bicycle that, under certain loads, helps strengthen the muscles of the back, hips, abs, and legs.
Cardio training, called “cycle,” has become popular in modern fitness. The instructor controls the load, speed, physical condition of the person, and provides psychological assistance. Exercises perfectly train the cardiovascular and respiratory systems, help tighten the legs and buttocks. Regular cycling helps you get rid of extra calories, lose weight and always be in good shape.
What muscles are involved?
The opinion that using an exercise bike can pump up your legs is erroneous. The fact is that it is a cardio simulator, that is, it trains and develops the respiratory system. Due to increased heart rate and increased oxygen supply to the body, fat is burned. To gain sculpted muscles, strength training equipment is used. For example, dumbbells.
The exercise bike affects the muscles of the legs (calf, biceps and quadriceps muscles of the thighs), buttocks, back, and oblique abdominal muscles. That is, exercise bikes develop the physical activity of the body, increase the flexibility and dynamism of the body. At the same time, muscle volume does not increase.
How to lose weight on an exercise bike
Regular cycling has proven to be effective when following a diet. You just need to know how to do it. Experts have developed and tested a program for losing weight on an exercise bike. It contributes to the proper supply of oxygen to the leg muscles, slimming the abdomen and lower body. After regular training, the human body becomes much more resilient.
Systematic cardio exercises bring great benefits to a person. They reduce the amount of unnecessary cholesterol in the blood and burn extra calories - this is a good prevention of atherosclerosis and more. During the classes, the muscles of the legs and thighs are trained, which ensures the formation of elastic buttocks and slender legs. This useful type of activity guarantees the normalization of metabolic processes in the body and weight loss.
When is the best time to practice
The time for cycling training is selected individually, depending on your work schedule. If it is convenient in the morning, before the start of the working day, you can do exercises on an exercise bike after your morning routine. Your body will wake up and be able to work productively all day long; you won’t have to worry about running out of energy for sports in the evening. You can study at lunch or in the evening. The main thing is not to look for excuses to skip training. At the same time, we must not forget about proper nutrition.
How much do you need to study
How to properly exercise on an exercise bike? To maintain your weight and health, you should pedal for 20 to 40 minutes every day. How long should you ride an exercise bike to lose a few pounds? To correct your figure, you need to exercise for 50 minutes every other day, but the load is greater than in the first case. As for cardio training, the purpose of which is to strengthen blood vessels and the heart, classes last 40 - 50 minutes. It is recommended to conduct several sessions with a trainer to select a load that corresponds to the training goal.
How to properly exercise on an exercise bike? The time and severity of training is increased gradually. There is no need to rush to cover the planned distance faster. This makes it more difficult to achieve your goals, but it can cause damage to the body. For the first workout, a healthy person is recommended to exercise intensely for 20 minutes. If there are any risk factors, the lesson lasts a maximum of 15 minutes.
How to choose the right exercise bike?
Choosing the right exercise bike is half the success on your way to losing weight. There are several types of designs that differ in their structure and functionality. Comparing the advantages and disadvantages of each exercise bike will significantly speed up your choice.
Table: comparison of all types of exercise bikes
| Vertical | Horizontal | Portable | Hybrid | ||||
| + | — | + | — | + | — | + | — |
|
|
|
|
|
|
|
|
The most suitable exercise bikes for burning calories are upright and hybrid exercise bikes. They allow you to achieve optimal body position during training, in which the action will be directed to the muscles of the hips and legs. All other types of exercise equipment are more suitable for keeping fit.
Criterias of choice
You can only enjoy your purchase when the quality fully justifies the price. In addition, you always want to lose weight in comfort, which a good exercise bike must provide. A few simple recommendations will help you make the right choice:
- Compact and light. An exercise bike with small dimensions will be appropriate both in a small apartment and in spacious apartments. The device can be easily moved to a convenient place for training without cluttering the area.
- Weight Limit. Many simulators have load restrictions. Standard models are designed for 80–100 kg. For comfortable operation, you must select a device in accordance with your parameters.
- Execution. When purchasing, be sure to evaluate the mounting of the steering wheel, seat and pedals. The movement of the simulator should be smooth and silent, without interference with movement.
- Availability of a computer. Equipping the simulator will allow you to control calorie consumption, movement speed and distance. Some sensors are also equipped with a blood pressure monitor, heart rate sensors and a heart rate monitor. The functions are useful and necessary.
After completing the purchase, save all documents for the exercise bike. First, inquire about the availability of a service center where you can contact with a breakdown or other questions.
ADVICE! Test drive is a new service that allows you to use an exercise bike for free during a test period (from 1 to 14 days). If the store provides such an opportunity, you should definitely take advantage of it to make sure you make the right choice.
Exercise bike exercises for weight loss
How to exercise on an exercise bike? The first thing you need to do is prepare your body for the start of training. You need to stretch your ligaments, muscles, and joints. To do this, you can warm up your legs, arms and pelvis, turn your head, and run in place for a minute. This will allow the body to get involved and begin the main part. An exercise bike workout starts at a slow pace and gradually increases depending on the person's fitness level.
Exercises
You can’t immediately start training too intensely, expecting quick results. This will only lead to fatigue and disappointment. Fitness on an exercise bike should be planned according to a specific program. To begin with, a 20-minute lesson is enough, then you should increase the time to 30 and 40 minutes. The body itself will tell you when it’s time to make the workout more difficult. Be sure to draw up a schedule - this will make it easier to plan your affairs.
It is necessary to carry out 3-5 workouts per week, but for those who move little, it will be useful to increase them to 6. Rest days are required. You can start with 3 days, gradually increase to 6. You should train in a room where there is active circulation of fresh air. The interval load must be selected according to the system: acceleration 30 seconds, 3 minutes normal mode, acceleration again. Half an hour before and after class, drink a glass of water to replenish the required water balance.
Contraindications
However, this type of activity is not recommended for everyone. Experts prohibit exercise on an exercise bike for weight loss for men in the following cases:
- Serious heart disease. These include, for example, hypertension, oncology, diabetes.
- Injuries, diseases of the back and legs.
- Thrombophlebitis.
READ Exercises for men to lose weight at home
There are situations when it is better to consult a doctor before starting classes. Such as::
- Diseases of veins and joints.
- Excess weight more than 15 kg from normal.
- Phlebeurysm.
Doctors have different opinions regarding the latter disease. Some experts, on the contrary, advise exercising on an exercise bike.
Exercise bike classes for beginners
The first stage of training is always a warm-up, the last is a cool-down. It is necessary to measure your pulse every 5 minutes. For beginners, its indicators should be 60 - 70% of the maximum heart rate. If dizziness occurs, do not suddenly stop pedaling. It is better to gradually reduce the pace and stop. You need to drink water in small sips. Before starting classes, you should consult a doctor and find out if there are any contraindications for training.
25-minute exercise bike workout for beginners:
- We pedal slowly for 3 minutes and accelerate to 20 km/h.
- We accelerate to 25 km/h and drive for 5 minutes.
- 3 minutes S - 20 km/h at 15% load.
- 3 minutes S - 25 km/h without load.
- 3 minutes S - 20 km/h with 20% load.
- 5 minutes S - 25 km/h.
- 2 minutes S – 20 km/h.
- 1 minute S – 15 km/h.
- You should train three times a week with a rest of 1 day.
- How to teach a parrot to talk in 5 minutes: bird training, video
- Kefir sponge cake - recipes with photos. How to prepare biscuit dough with kefir in the oven or slow cooker
- Men's tennis haircut (PHOTO)
Technique for exercising on an exercise bike
You should always start your exercise session with a 10-minute warm-up and end with a cool-down, for example, stretching. It is advisable to dilute the workout with a couple of strength exercises that work the back, abs, and arms. You should pay special attention to the shoulder muscles - this will help you maintain your back correctly on the exercise bike. The planting method is selected in advance: vertical or horizontal.
When sitting upright, the workout takes place in the same position as riding a regular bicycle. Horizontal landing provides some advantage. It is a semi-sitting pose, and this relieves the spine and reduces the load on the joints. You need to achieve certain heart rate levels (120 to 150) to start losing excess weight. In addition, you will have to gradually increase the speed. If everything is done correctly, fat burning is guaranteed.
Load levels
To pump up the leg muscles, select the highest level of resistance. Muscles need to work hard with every movement. To strengthen the heart, the most comfortable settings are selected. It is necessary to strictly monitor the level of heart rate (heart rate). If you choose loads on an exercise bike for weight loss, then take a level below average. Remember that during the first 30 minutes, energy from reserves is not consumed - only the remaining 10 minutes of training, the body burns calories, and you lose weight.
What should the pulse be?
It is recommended to maximize training time (45 – 60 m). Heart rate indicators when exercising on an exercise bike for weight loss should be 65-80% of the maximum, but the norm is different for everyone. To calculate the maximum heart rate for training, you need to subtract your age from 220, then you will get the required number. For example, at the age of 24 years, heart rate is calculated as follows: 220 - 24 = 196 - this is the maximum heart rate. For weight loss, the frequency range will be 127 – 147 beats per minute.
Basic tips for practicing
Before you start training on a weight loss machine for men, take into account these tips:
- Listen to your body. For men who are early risers, it is necessary to exercise in the morning, and for night owls, in the evening.
- It is better to do exercises a couple of hours after eating.
- You should not drink a lot while exercising on an exercise bike. You can only rinse your mouth.
- Clothes should be light and comfortable.
- Do not exercise in direct sunlight or artificial lighting.
- In order to lose weight, the load should be increased gradually.
- Exercises should be done regularly. At first, you need to do this every day. After the result has been achieved, it is worth training at least three times a week.
- The duration of one workout is approximately 45 – 60 minutes.
Before performing the main program, be sure to warm up.
READ Morning exercises to lose weight for a man
Interval training on a stationary bike
The main idea of this technique is to alternate intense driving with slow driving. To properly prepare for exercise, adjust the saddle so that it is comfortable to work with a straight back. You always need to start with a warm-up and end with gymnastics. Don't forget to maintain your water balance, watch your pulse, and the extra pounds will begin to melt away before your eyes.
Interval training on an exercise bike consists of the following stages:
- First, warm up, pedal for 10 minutes at a minimally low pace. At the same time, do exercises for your arms.
- Accelerate for 30 seconds to medium speed.
- The next 30 seconds are as fast as possible.
- Another 30 seconds of quiet driving.
- 30 seconds of intense driving, repeat this 8-16 times.
- At the end of the workout - 10 minutes of gymnastics.
- The average interval training duration is 15 minutes.
