With the exercise bike, you can quickly start losing weight at home. Working out on a stationary bike not only burns belly fat (between 300 and 600 kcal per hour) but is also suitable for your cardiovascular system which could be useful for seniors. Also, pedalling is safe for your knees – unlike running at home.
There are two schemes for proper weight loss using the exercise bike. In the first case, you should train 3-4 times a week for 30-50 minutes, pedalling at a moderate speed. In the second case, the workout is reduced to 15-20 minutes, and the pedalling should be done using the HIIT method.
Choosing the right type of fitness equipment
It makes absolutely no difference whether you go to an offline shop for weight loss trainers or looking for an exercise bike online. You will be confronted with models of sports machines that:
Differentiated by type
* plantings (horizontal or vertical and hybrid)
* Resistance systems (magnetic, electromagnetic, mechanical).
They have different functionality, e.g.
* can have an unprecedentedly wide range of programmes or frustrate with a lack of variety
* enjoy a calorie counter, heart rate monitor or do without this necessary and useful functionality
Have different levels of operating comfort, e.g.
* Portable or rather bulky
* allow for minimisation (add up) or do not have this functionality
* are silent when operating or, conversely, can cause inconvenience to households/neighbours.
What to consider when buying a bike?
You should remember that it’s not the weight-loss machines or exercise bikes you choose; it is you who chooses them based on several parameters. These include:
Your health status
This factor is always front and centre. You should not buy the first unit you come across without examining it and consulting a specialist. The upright exercise bikes are not suitable for everyone and are not recommended for those with spinal problems, sciatica or other back problems. And the horizontal ones? On the other hand, these machines put no strain on the back and neck because people exercise half-lying on them, excluding the training of anything other than the legs.
Location
The conditions under which you will have to practise (whether or not there is space in your home, room, office)
Your Goals
You should remember one thing before trying to lose weight, and that is the goals you set for yourself. When buying a weight-loss machine and learning how to exercise it, realise that it is not just a ‘pedalling machine’, but a ‘pedalling machine for a specific purpose’.
Someone wants to win the Grand Prix at the legendary World Cycle Race. Someone needs to normalise their blood pressure and pulse rate. Some people wish their bodies would stop looking like a mass and start attracting well-deserved cheerful looks from others.
Do you want it all at once? No one is saying that finding the right ‘one-size-fits-all’ model to win competitions, lose weight and get your cardiovascular system back on track is impossible. There are such sporty units. But it is best to achieve your goals in stages. You can lose weight on the exercise bike first before rushing into battle to win awards (which, of course, you don’t have to do at all).
Types of exercise bikes for home gym
There are few types of exercise bikes available – classic upright bikes, horizontal bikes with back support and speed bikes as well as folding exercise bikes.
There are also bicycle racks that allow you to fix a regular bicycle in a stationary position. The vertical models are considered the most compact and are the cheapest.
The cost is also influenced by the type of handwheel used – magnetic or belt-driven. Magnetic exercise bikes are smoother and considerably quieter but are more expensive.
The noise level of modern belt-mounted fitness equipment is also within acceptable limits for the home. Note that a speed bike is best suited for HIIT training.
Now, let’s break down each of types one by one:
The exercise bike – the pros:
compact size
availability of low-cost models for the home
Improves cardiovascular function
suitable for weight loss
How do I lose weight on the exercise bike?
How do I work out on it at home?
Like all cardio, the exercise bike affects weight loss by burning a certain amount of calories and changing your metabolism. To get rid of one kilo of fat you need to expend 9,000 kcal – or pedal non-stop for 24 hours. The benefits of a 30-minute workout are primarily metabolic.
In the piece on how to speed up your metabolism, we mentioned that your daily exercise level contributes significantly to exactly how your body expends calories – including the time without training when your body’s resources are restored. Regular practice on the exercise bike helps to optimise blood sugar levels – which indirectly leads to a reduction in appetite.
The benefits of the exercise bike:
safe for the knees
Develops leg and buttock muscles
trains the respiratory system
optimises blood sugar levels
How many calories are wasted?
As with a standard bicycle, the exercise bike burns between 300 and 600 kcal per hour. A more accurate figure depends on the weight of the exerciser and the pedals’ speed – the faster you pedal, the higher the load and the more calories burned. The body also wastes some calories during the recovery period – around 100-200 kcal.
For example, for a bodyweight of 50 kilograms, the immediate calorie expenditure of an hour’s exercise on a stationary bike is 150-230 kcal at 9-15 km/h, 240-350 kcal at 15-20 km/h and 450-500 kcal at 20-25 km/h.
What’s the right way to exercise on a stationary bike?
The exercise bike for weight loss – how do I work out on it at home?
Fifteen minutes of alternating fast and slow cycling intervals – using the HIIT methodology – is better for burning fat than a monotonous workout at a medium pace for an hour. The effect is achieved by the body having to adapt to changes in workload by engaging fast and slow muscle fibres.
Remember that after every 15 to 20 minutes on the exercise bike, it is advisable to do a short warm-up. The warm-up should include abs, squats, push-ups and other exercises. The exercise bike is ideal for building up your abs at home – it burns calories and helps you get your abdominal muscles sculpted.
Cycling workout plan:
3-4 training sessions per week
30-50 min at medium pace or 15-20 min HIIT
a warm-up every 15-20 minutes
heart rate 60-70% of maximum
Interval training on a stationary bike
Interval training on the exercise bike starts with a compulsory warm-up and preparation for the workload. This is followed by 3-5 minutes of pedalling at a medium rhythm. After this basic 15-20 minute HIIT workout – it is recommended to alternate 1 minute of maximal fast pedalling with 1.5-2 minutes at a slow rhythm to recover your breath.
Note
It should be noted that such training on a stationary bike has several contraindications. They are not suitable for people suffering from cardiovascular diseases and are strictly contraindicated for high blood pressure. Also, as with the regular use of the exercise bike, people with back pain and lower back problems need to be careful.
The choice is yours.