Training on an exercise bike: losing fat, getting ready for the beach season

Many people use an exercise bike to ensure optimal calorie burning and keep their body toned.

If we consider most methods for losing weight, then an exercise bike is the best option. Especially when choosing the appropriate exercise system and observing other points necessary for losing weight. It will be useful for both men and women.

Let's look at how to lose weight with an exercise bike, what factors can interfere and what can help. Thanks to this material, you can get the optimal effect from your workouts, regardless of whether you train at home or go to the gym.

Why choose cycling?

Body fitness offers a large number of exercises and complex workouts, each of which has its own impact on the functioning of the heart muscles. Today, many are interested in the question: can training on an exercise bike be classified as cardio training or not? By the way, cardio activities are considered to be any aerobic exercises that accelerate the heart rate and bring the body out of its usual state of rest. Well-known sports include running, race walking, swimming, including cycling. It is worth emphasizing that exercise on an exercise bike in terms of energy costs is similar to high-speed riding on a steel two-wheeled car. That is why, first of all, the choice of most people who want to lose weight is an exercise bike. Training on such sports equipment has a number of the following advantages:

• Suitable for people of any age.
• During the training process, the muscles of the legs and buttocks are simultaneously worked out.
• The load is distributed not only on the legs, but also on the steering wheel, seat and pedals of the simulator.
• Ideal for overweight people.
• There is no impact load, allowing people with problems with the spine and joints to exercise.
• Compact and mobile tool does not take up much space in the room.
• Classes take place at home at a convenient time.
• There is no need for special equipment.
• The risk of injury is minimized.
• The tool is simple and convenient to use.
• Using an exercise bike does not require special knowledge or skills.
• It is possible to control the effectiveness of classes and the intensity of loads.
• Relatively inexpensive price for equipment.

Which type should I choose?

Each type of training has its own pros and cons, but all of them are effective.

• Interval cardio walking on a treadmill or on the street does not allow you to achieve the best results; it is recommended for people who, due to physical characteristics, are not able to engage in more active exercises. In addition, interval walking is better than walking at the same rhythm.
• The effectiveness of training on simulators with the ability to set the intensity of the load, thereby increasing energy costs, is higher. In this case, the training becomes especially productive.

When choosing one type of activity or another, you should mainly be guided by personal preferences and capabilities. If this is a home workout, it is better to give preference to jumping rope; if outdoors, then interval running is perfect.

Despite the effectiveness of interval cardio exercises, they are not suitable for everyone, since it is a heavy physical activity. The best option in this case would be to combine standard cardio and interval training.

How to Prepare for Cardio on a Stationary Bike

Beginners, as before any sports activity, should take into account the important points of preparatory activities for training on an exercise bike. First you need to find out the limits of the pulse, i.e. top and bottom frames. The most accurate way is to undergo a stationary electronic examination of the state of the cardiovascular system to determine the permissible blood pressure for intense exercise. At home, you can use a simple formula for calculation, according to which the real age is subtracted from the value of 220. Next, by multiplying the resulting number by 65%, we identify the lower level of blood pressure, and by multiplying by 85%, we determine the upper limit.

Pros of interval cardio:

high energy consumption

The main disadvantage of cardio training compared to strength training is that the metabolic rate increases only during cardio exercises and returns to its previous level approximately 15 minutes after its completion. When you do heart rate interval training, this doesn't happen. Due to the constant exit from the fat burning zone, it actually turns out that the body switches to the power type of energy use, i.e. using glycogen, and then fat can be used again as energy. After strength training, the metabolic rate remains elevated due to the fact that the body requires a lot of energy to recover. Thus, using interval cardio, you can combine the advantages of strength and cardio training regarding energy expenditure and effectively use this to increase the total energy consumption of the workout. This is why interval cardio is used for weight loss.

reduction of training time

If an independent low-intensity cardio session requires 40–60 minutes, then interval cardio training lasts a maximum of 30.

preservation of muscle mass

During “classic” cardio, muscle loss always occurs. This is due to the fact that after the end of glycogen reserves, muscle protein will be used as energy for some time. This does not happen with interval training. That is why this type of training is suitable even for those who are focused on gaining muscle mass.

reduction in body fat percentage

Intervalized cardio reduces body fat much more than low-intensity cardio. According to some reports, after just a few weeks of interval cardio training, the use of fat as an energy source increases by 30%.

reducing the intensity of fat accumulation processes

With regular interval training, the amount of enzymes that provoke the formation of all three types of fats existing in the human body is significantly reduced.

anabolic effect

Interval cardio, combined with exceeding the norm of kilocalories in the diet, promotes muscle mass gain.

significant increase in endurance

Constant changes in heart rate are an excellent “trainer” for the cardiovascular system.

Fitness on an exercise bike. Important Tips

The bulk of beginning athletes who choose exercise bikes for cardio training are representatives of the fair sex who want to lose weight quickly and effectively. And don’t think that when summer is a little less than a month away, you should pedal all 24 hours. For the effectiveness of a sporting event, first of all, it is important to take into account the characteristics of the body. For example, perform workouts in compliance with your individual biological rhythm. It is known that for early risers the period of activity is in the morning hours and therefore classes for them are recommended in the morning, and for owls - in the evening.

It should be strictly remembered that exercises are not recommended to be performed immediately after waking up and less than 2 hours before bedtime.

When highlighting the general rules for exercising on an exercise bike, it is worth noting important recommendations:

• During cardio training, you need to monitor your heart rate.
• Determining an individual goal - active training of the cardiac system or weight loss. In the first event, the exercises should be intense, where the heart rate is at 85% of the maximum upper point. The duration of classes is also taken into account: up to 20 minutes. If the desire to lose weight is paramount, then the heart rate intensity should be kept at 65%, and the exercises should last 40-60 minutes.
• From morning to noon, the intensity of exercise should be low - 100-110 beats per minute for beginners. Evening training for beginners is more intense, with a heart rate of 130 beats.
• The key to the success of safe and effective training is a gradual increase in load and intensity.
• Due to the small number of contraindications, the exercise machine can be tried even by those who have joint problems.
• Keeping a diary where you record the duration and intensity of exercise, heart rate readings and other parameters.
• It is necessary to monitor correct breathing, conducting it evenly through the nose.
• Clothing should be comfortable, made of breathable fabric.
• Before intense exercise, it is recommended to warm up a little.
• At the end of the set of exercises, a cool-down is carried out to restore breathing and pulse.
• If you feel unwell, classes should be postponed.
• You can use your favorite music to set the mood and motivate you towards your goal.
• It is not recommended to have a meal 1.5 hours before class.
• If you become thirsty during training, you should rinse your mouth with water and take only one sip.

Types of simulators and their brief characteristics

Belt

The easiest exercise bikes to use. The drive system is based on a belt mounted on a flywheel. The load is adjusted by changing the belt tension.

Advantages:

• the simulator is a budget one;
• does not require connection to the electrical network;
• easy to use.

Flaws:

• due to belt friction, a high level of noise is created;
• The computer sensors of the simulator have poor functionality.

Shoe

The trainers are compatible with track bikes. The drive system is based on a heavy flywheel with brake pads. This resistance provides a high-quality load and workout of all muscles.

Advantages:

• autonomy;
• increased training effectiveness;
• smooth ride.

Flaws:

• large mass, which makes the process of home use inconvenient;
• high cost of repairs.

Electromagnetic exercise bikes

An electromagnetic exercise bike is similar to a magnetic one. The difference lies in the resistance that the flywheel creates not from a magnet, but from an electromagnetic field.

Advantages:

• smooth and smooth running;
• a modern electronics system that monitors the body’s condition online;
• connectors for connecting external multimedia devices.

Flaws:

• high price.

Bicycle ergometers

A new generation simulator that allows you to determine the physical condition of the main muscle groups, select a training program, monitor the load, pulse, and speed of movement. The simulator is used in rehabilitation and medical institutions.

Advantages:

• intelligent computer with wide functionality;
• safety;
• reliability and durability;
• increased training efficiency.

Flaws:

• high price.

Mini bike

A pedal exercise bike with electric drive, which is an analogue of an exercise bike in a compact form. Suitable for home training. An analogue of an exercise bike in a simplified mini form.

Advantages:

• increased aerobic activity;
• use in the rehabilitation process;
• Suitable for all ages.

Flaws:

• ineffective for professional training.

Use intense loads with caution

Working on an exercise bike reveals the essence of cardio training and is more aimed at developing the cardiovascular system. Therefore, during exercise you should carefully monitor your pulse. Considering this point, exercise on a cardio machine can be considered safe. However, there is a group for which an exercise bike for weight loss is still contraindicated. These include people with serious illnesses:

• cancer patients;
• having cardiovascular diseases and complications;
• diabetes mellitus type 1, 2;
• thrombosis;
• having serious joint problems;
• hypertensive crisis.

The first signs of illness may include nausea, dizziness and shortness of breath, even heart pain. In these cases, training should be stopped immediately until visiting a doctor.

If there is a risk or suspicion of a particular disease, it is better to be examined by a specialist who will adjust the exercise program and help find the source of the excess weight problem.

Swimming and jumping

An hour of exercise for weight loss through swimming burns 600 calories. The benefits of the classes are:

• burning a large number of calories;
• all muscle groups work;
• Suitable for everyone, including people after injuries and those who are contraindicated for heavy physical activity.

When practicing swimming, the best results are achieved when working with a coach, mastering a variety of techniques, and swimming at an accelerated pace. But independent training also gives positive dynamics, provided that classes are held at least 3 times a week.

Jumping rope - interval cardio for burning fat - gives stunning results: about 1000 calories are burned in an hour of training.

The main benefits of these cardio classes:

• load on arms and shoulders;
• a lot of calories are burned;
• develops endurance, reaction and strength.

The disadvantages include:

• the most difficult type of exercise from the cardio program;
• with prolonged exercise, the risk of leg and knee injuries increases;
• Contraindicated for people who are prohibited from excessive loads.

It’s good to include jumping rope in your warm-up, depending on your level of training, from 5 to 15 minutes is enough. In 10 minutes of exercise, about 200 calories are burned.

Benefits of classes

Cardio exercises on cycling equipment, even at home, will definitely bring invaluable health benefits:

• blood circulation will improve;
• the cardiovascular system will receive an intense charge;
• the leg muscles will be in good tone;
• Lung volume will increase due to increased air exchange;
• the body will be saturated with oxygen;
• the process of metabolism and metabolism will start;
• effective burning of the fat layer in problem areas will be noted;
• noticeable development of the relief of the calf muscles;
• legs and buttocks will look firm and toned;
• An hour of exercise will help you burn up to 500 calories;
• development of endurance and strong-willed character.

On the treadmill and exercise bike

One hour of interval cardio on a treadmill burns 600 calories.

The benefits of running at a constant speed are:

• improved metabolism;
• increased work of the leg muscles;
• burning calories.

The disadvantages include:

• risk of knee injuries;
• not recommended for people with too much weight;
• Contraindicated for people who are sensitive to shock loads.

Cardio training program at the entry level: running at medium speed, every other day. Intensity - from 65 to 85% of heart rate, lesson duration - 30 minutes. If you can’t immediately run for 30 minutes, you need to start with 5 minutes, then rest for 2.5 minutes and run again for 5 minutes. With each subsequent workout, the running interval increases until the person can run for 30 minutes without rest.

One hour of interval cardio on a stationary bike or bike ride burns 600 calories.

The benefits of this training are:

• burning calories, while, in comparison with running, the load on the knees is several times less;
• depending on the intensity, suitable for both beginners and professional athletes;
• significantly improves the relief of the legs.

Exercise technique

When training on an exercise bike, beginners tend to make significant mistakes in the correct body position. To make classes truly effective and comfortable, you need to consider the following:

• Adjust the seat height for comfort and proper load distribution.
• Position yourself on the machine so that there is no flexion in the lower back and your back is in a state of maximum relaxation.
• Make sure that the load is not transferred to your hands.
• Consider the position of your feet; they should be parallel to the floor.
• The knees must be directed forward or inward.
• Keep your head slightly tilted forward.

Tips and training programs

In order for exercise on an exercise bike to help burn excess weight, you should follow a number of rules:

1. One workout should last at least 20 minutes. For visible results, classes are held on a regular basis several times a week;
2. When using an exercise bike, adjust the seat height relative to your height. The back should remain straight, the body tilted forward, the shoulders straightened;
3. Warm up before any strength training. To warm up the necessary muscles, riding at a speed of 20 km/h for 10 minutes is suitable;
4. Proper distribution of the load contributes to the appearance of a feeling of warmth in the trained muscles of the calves, thighs and buttocks when the exercise is over. If after 20 minutes at 30 km/h your muscles begin to ache, then the load needs to be reduced;
5. The interval between training and going to bed in the evening should not be less than two hours;
6. Do not forget about the importance of proper nutrition during training : eliminate junk food, add fresh fruits and vegetables, cereals, and dietary meat to your diet. Monitor your water balance;
7. Upon completion of classes, you should gradually restore breathing and reduce the load on the body.

Interval cardio training program on an exercise bike to burn fat

Below is a table with the contents of the training for beginners. Repeat steps sequentially from two to five. Start by doing six of these cycles.

Interval training program on an exercise bike for beginners

A steady workout on an exercise bike is also suitable for beginners who want to lose weight. The frequency of classes is 3-5 times a week, training time is 20-45 minutes. Then the time and number of training increases.

A strong heart in a beautiful body

It is important to know that the results from an exercise bike will not be noticeable immediately.

As an advantage, such cardio workouts have a long-term perspective. If you keep your new figure in good shape with the help of strengthening workouts, your figure will definitely be slim and your posture will be even.

With the help of strengthening and fat-burning workouts, you can create a beautiful body and get rid of a number of health problems in a short time.

It will not be superfluous to know that in addition to training, the body needs a healthy balanced diet, clean water and cosmetic procedures, as well as good sleep and active recreation in the fresh air. So, with an integrated approach and using an exercise bike, losing weight will be pleasant and very effective.

Recommendations

When doing interval cardio, you need to consider the following recommendations:

• Start with a minimal load, for example, 10 minutes of easy running. Obese people are advised to walk more often, first for short distances, making them longer over time, thereby increasing their endurance. After this, you can start running a little, gradually increasing the pace and time of the session.
• You should not go beyond the boundaries of the “220-age=HR” scheme. Of course, the higher the intensity of the workout, the more calories you burn, but if you go beyond that, your risk of injury increases significantly.
• Training should not last more than an hour; soon the body, exhausted by long-term training, will make itself felt, and the person will not be able to train. In addition, muscle mass is burned, which is necessary for a beautiful figure. A combination of cardio and strength training helps you lose weight quickly.
• You can achieve the desired result only by training regularly and with full dedication. If you feel sorry for yourself and skip classes, you will easily lose the emerging positive dynamics in burning excess weight.
• During training, you should drink more in small sips, thus replenishing the water balance in the body.

First of all, you need to set a goal and confidently move towards it at the cost of your own efforts. The reward for them will be not only a beautiful body, but, what is much more important, a healthy body.