Exercise bike for weight loss

In order to buy your exercise bike to lose weight, did not become a clothes hanger or did not go to the attic, you need to know how to lose weight while doing it on a exercise bike. Many people are familiar with this situation: I bought an exercise bike in the hope of quickly finding beautiful forms and beautiful muscles, and the exercises have no results at all. The thing is that you need to use the exercise bike for weight loss correctly. About this later in the article.

What is an exercise bike and why is it needed?

Exercise Bike is the safest type of cardiovascular equipment. It is an ordinary bicycle, only its steering wheel is fixed and the wheels are missing. This "bicycle" fixed motionless, it has pedals and a saddle. These sports equipment are of different types, each of which has its own distinctive features. You can choose a vertical, horizontal, hybrid or portable simulator depending on your health condition and goals:

• Horizontal simulator allows you to remove the load from the back of a person, so it is recommended to people who have the appropriate health problems.
• Vertical lovers like real cycling, as more accurately mimic a track bike.
• Portable will suit people whose square meters do not allow to place a full-fledged simulator. The effectiveness of such simulators is lower, since it is difficult to distribute the necessary effort of the legs.
• Hybrid models are a mixture of vertical and horizontal exercise bike. Here you can practice both sitting and semi-lying.

What do the lessons on the exercise bike

Weight loss on a stationary bike often becomes the main purpose of buying this unit. However, in addition to this, this sports equipment contributes to the overall strengthening of the body, increasing endurance, physical strength, and increasing willpower. First of all, such a cardio trainer trains the heart, blood vessels and lungs. This is a great way to prevent obesity, as well as a method to combat laziness and stress.

Benefits of this cardio trainer

Having bought an exercise bike, you will appreciate the following advantages:

• You can conduct classes at any time of the year, in any weather, at a convenient time for you;
• Unlike a real bicycle, a “ride” on a stationary bike at home is safe, and the risk of falling off it and getting injured is reduced to zero;
• exercise bike allows you to control your load yourself;
• You can train your muscles in a relaxed environment without stress.

Operating rules

Exercise bike for weight loss should be used correctly. Here are the basic rules for the operation of this unit:

1. You need to sit straight, do not strain your muscles too much and bend. The pose should be as natural as possible, and the body relaxed.
2. Hands should be relaxed, no need to transfer body weight on them, trying to facilitate this training.
3. The knees should be pointing in and out, feet should be placed along a line parallel to the floor.
4. Be sure to wear sneakers on your feet, clothing should be comfortable, it is desirable to purchase special workwear for workouts made of elastic fabric. Putting on your fitness form, you will be more serious about your fruitful “trip” and training on a stationary bike for weight loss will be easy. And, of course, comfortable clothing is safety training.

How much is an exercise bike

The exercise bike for weight loss has a different cost, depending on its type, manufacturer, materials from which it is made and other factors. Almost every girl can buy an exercise bike, since the minimum price for it is about 3,000 rubles. This is the cost of the most primitive portable models. Of course, a professional simulator will cost ten times more. A vertical simulator can be bought for 5,000 rubles or more, a horizontal one will cost several times more, the price for it is from 30 thousand rudders.

Proper training is the key to successful weight loss.

If you know how to lose weight with an exercise bike, your workouts will be held with great motivation, and you will see the result in the mirror. Follow the instructions:

1. Training should be regular. Losing weight on a stationary bike is impossible if you only do it when you once again remember that you gave a lot of money for it and you need the thing not to stand idle. Make yourself an exercise scheme in which to mark the time of your exercises. Follow this scheme and do not let laziness and "important" affairs prevent you from fighting for the perfect figure.
2. You do not need to immediately set unbearable goals for yourself and the maximum load. Start with 15 minutes a day, then your body the next day will not give up the next workout. When the body gets used to the new load, you can increase the time of training up to 45 minutes.
3. Do not give the body too much load, give it time to recover. Work out on the exercise bike for weight loss in a day.
4. Complete the exercises with proper nutrition or a low-calorie diet. Then the result will not take long.
5. Monitor your heart rate with a heart rate monitor. It should not be below 65, and the upper limit should be no more than 80% of the maximum value.
6. To exercise on the exercise bike for weight loss were not so burdensome, turn on rhythmic music or your favorite series. Then it will be much more pleasant to turn the pedals, and the time of training will fly by.
7. If you have a lot of excess weight, first conduct a training session in a sparing mode. Do not allow too much stress on the heart and joints.
8. Do not lean on the pedals. In this kind of training, the effort is not as effective as the duration of the training.

The program of trainings for growing thin on the exercise bike

It is best to entrust a professional scheduling training and loads. But not every girl can afford it, and, often, not everyone can find such a professional, so you can choose an individual scheme in stages with your own hands, focusing on the following recommendations:

• Start your workout with a light warm-up to prepare your muscles for the upcoming load, step-by-step, do squats, torso, you can jump on the rope.
• After the first 10 minutes of training, check your heart rate and calculate the "stress rate." To do this, you determine the maximum age pulse using the formula X = 220 - your age. The pulse rate after a 10-minute workout should be 60% of the maximum age indicator. By adhering to this indicator, you can actively burn fat in the body.
• Control your breathing, don't get distracted. You can take a break for just a couple of minutes, and then continue the exercises.
• Increase and slow down every 3-4 minutes of exercise. At the last minute of the workout, reduce the resistance to 20%.

If you are a beginner, this program will suit you: classes should be 3 times a week, can be increased up to 4 times. The duration of the "trip" from 20 minutes to half an hour. The intensity of 60% of the maximum age pulse.

If you want to go to the next level, follow this program: the number of classes up to 5 times a week, increase the time to 45 minutes. Intensity can be increased up to 80%, it will develop the body's endurance.

Reviews indicate that classes on a stationary bike at home can be much more comfortable than going to the gym. However, their effectiveness depends primarily on your desire to engage and determination.

Video: features of occupations on the exercise bike