Exercise bike - how to properly train at home to lose weight quickly?

An exercise bike is one of the most effective tools for losing weight. Regular training on it promotes both weight loss (from 300 to 800 kcal are spent per hour) and is beneficial for the health of the cardiovascular system. In addition, pedaling is safe for the knees - unlike running.

There are two weight loss schemes using an exercise bike. In the first case, you need to exercise 3-4 times a week for 30-50 minutes, pedaling at an average speed. In the second case, workouts are reduced to 15-20 minutes, and you need to pedal using the HIIT interval method.

How to choose an exercise bike for home weight loss

Cardio equipment is manufactured with different types of load, which affects the ease of use and cost of the device. There are:

• mechanical - they are set in motion by a person when he rotates the pedals;
• magnetic - with permanent magnets that are located inside the flywheel;
• electromagnetic - operate from the mains, the smoothest and most functional type.

By design or type of planting there are:

1. Horizontal - the pedals are placed in line with the seat, due to which the legs are straightened. Cardio machines minimize stress on your back, neck and joints. A striking example is Oxygen Apollo and Svensson Body Labs Heavy G Recumbent.
2. Vertical - classic models, the fit is identical to the fit on a real bicycle. The pedals are located under the seat, the steering wheel is equipped with comfortable handles. Vertical models can be found in the lines of such manufacturers as DFC, Spirit Fitness, Sport Elite. Size and functionality vary, but many modern machines come equipped with a computer with training programs.

Effective exercise on an exercise bike: some tips

An exercise bike, how to exercise it correctly will depend on your goals, will give you more benefits and effectiveness if you adhere to the following recommendations:

• It is important to take the correct position on the exercise bike . An uncomfortable posture can cause not only fatigue, but also the appearance of a number of diseases. While a slightly bent position on a bicycle is normal, sitting upright on a stationary bike is recommended. Proper seat height adjustment is important. You must learn to distribute the load correctly, and then long workouts will be easier to endure.
• Choose the right shoes and clothes . Expensive cycling gear for exercise is not necessary, but what you wear should be comfortable and not restrict your movement. If in the gym, replaceable shoes are expected on their own, then when using the exercise machine at home, many people sin by exercising barefoot or in socks. But this is, at a minimum, inconvenient, and, at a maximum, fraught with serious foot injuries. Use practical sneakers or sneakers.
• It is important to correctly define your goals and assess your own condition . To lose weight you need one program, to gain muscle – a completely different one. If during training you notice any deviations from the normal state, you need to stop training and determine what the reason is.
• Follow general occupational and safety regulations . The start and end of training should not be too abrupt - this is stressful for both muscles and joints.

When choosing a time for classes, experts advise taking into account your biori; it will be more comfortable for you to study in the morning, and for an “owl” - in the evening.

How many kilograms can you lose

The elliptical and exercise bike are used for weight loss, although their initial task is to increase endurance and maintain body tone. To get rid of excess weight, they need to be combined with diet and other physical exercises.

The most effective workouts are in the morning, carried out before breakfast. At this time, there is a low glycogen content in the blood, as a result of which subcutaneous fat is burned faster. If it is not possible to conduct classes in the morning, they can be moved to the evening (but no later than 2-3 hours before bedtime) and increase the total duration by 20 minutes.

Depending on the speed, in 1 hour of cycling you will lose from 5 to 8 calories per 1 kg of weight. That is, you can actually lose 3-5 kg ​​in a month. When you combine cardio training with other activities and a low-calorie diet, the figure will increase.

Optimal time for classes

What is the best training time on an exercise bike? In fact, you can study at any time convenient for you . But it is believed that the maximum effectiveness of exercise occurs in the morning , even before the main breakfast. This is explained by the fact that in the morning there is no glycogen in the blood, so during exercise fat is immediately burned. In the evening, glycogen is burned in the first 20 minutes, and only then the body begins to get rid of fat. But the morning workout should be done carefully, starting at a moderate speed, so as not to put excessive stress on the heart in the morning. Gradually the speed can increase.

What parts of the body lose weight on an exercise bike?

Many beginners use an exercise bike to lose weight; only those who adhere to the daily exercise plan leave positive reviews. If you train correctly, you can work the following muscles:

• calf;
• femoral;
• gluteal;
• flexion;
• lumbar

Additionally, the stomach and sides are involved, a little - the back and shoulder girdle. The more intensively the area is worked, the more it tightens. If an athlete cannot independently monitor the intensity, programs built into the cardio machine will come to his aid.

Loads in the program on an exercise bike for weight loss

The loads in the exercise bike program for weight loss have their own measurement scale - individual load assessment (ION).

The main criterion is how easy it is for a person to talk during classes.

Many techniques are based on alternating these 6 levels. With this approach, you can achieve greater muscle development, while the number of calories expended will change.

How often should you exercise

If you use an exercise bike or elliptical trainer for weight loss, and not for strengthening the body or maintaining health, then the frequency must be increased by 2-3 times. The optimal frequency for losing extra pounds is 5 times a week.

There is no need to exercise every day - the body needs time to rest and recover. Beginners who decide to lose weight through daily cycling quickly burn out and lose interest in the sport, as they do not see results in a short time.

When the load provided by a cardio machine is not satisfactory, you can add other physical activity. For example, abdominal pumping, squats or exercises with dumbbells.

How to switch to interval training correctly?

Beginners should generally exercise on a stationary bike for 15 to 30 minutes a day. Exercises should be done at a calm pace, with moderate resistance, as if you were going for a quiet bike ride. Gradually, you need to increase each of the following components - speed or resistance. It is advisable to do something once a day or, for example, do two days with a gradual increase in speed, the other two with an increase in resistance. Exercise bike training for beginners should not be exhausting. The goal is to train endurance, not to test your limits.

After a few weeks, the first results should appear - driving at a relaxed pace does not cause any difficulties. You can chat comfortably without difficulty breathing. Increasing the speed or resistance causes slight tension, it becomes a little more difficult to speak, but you can calmly breathe evenly, the muscles do not buzz from pain or tension after 5-10 minutes of such a ride. All of this should mean that you are generally ready for interval training.

No one can say how long you need to exercise before moving on to interval training, since it depends on each individual organism. It is generally accepted that in order to prepare yourself for interval training, you need to do 3-4 weeks, but this is an average value. The main thing is to rely on your own feelings, since the volume of the heart and muscle mass is different for everyone.

Duration of training

An exercise bike for weight loss will be effective if you start using it little by little. Beginners and people with poor health should train for 5-15 minutes a day, gradually increasing the duration to 30, 40 and 60 minutes. At first, beginners burn more calories than experienced athletes, since the load is unfamiliar to the body. Once a person gets used to it, the fat burning process slows down.

Professionals are advised to stick to 45-60 minutes. This is enough to warm up the body, work out muscles, strengthen the cardiovascular system and lose weight.

Driving speed is of considerable importance. For example, in 20 minutes of cardio training at 15 km/h you can burn 150 kcal, at 30 km/h – 200 kcal, and at 35 km/h – 250 kcal. If it is difficult to determine the speed, you can turn to the built-in complexes and follow standard programs.

How many calories do exercise on an exercise bike burn?

Calorie consumption during exercise is the most popular question, especially among women. It all depends on the pedaling speed. If it is 15-20 km/h , you can burn about 300-450 kilocalories . Moreover, the more you weigh, the more calories you will burn. If the load is intense, at a speed of about 30-35 km/h , then calories will be burned much faster. An hour of such a load will make it possible to get rid of 500-900 kcal .

If you want to learn more about burning calories on an exercise bike, then an article on the World of Sports website will help you with this.

The effectiveness of exercise will largely depend on your heart rate. It will be high if the heart rate is about 70% of the maximum.

In general, feel free to buy and burn calories!

Training program

What's good about an exercise bike for weight loss is its ability to change the pace of exercise. Cardio training can be regular, at the same pace, or interval. A standard interval program includes the following complex:

• five-minute warm-up - at minimum speed;
• five-minute preparation – speed 17-20 km/h with moderate pedal resistance, inclination angle is 2%;
• ten-minute cardio training - alternating minimum and maximum loads for 30-60 seconds each;
• cool down – speed and resistance are reduced to a comfortable pace, the incline returns to 0%;
• ten-minute break - breathing and light exercises.

For women, the cardio load is set less than for men. It is important to take into account the pulse - it should not rise above 100-120 beats in unprepared people and people with a weak heart. Breathing should not be interrupted and lead to dizziness - this is fraught with falls and injuries.

When is the best time to exercise on an exercise bike: morning or evening?

The advantage of morning workouts is that soon after waking up the body is full of strength and energy. But they are “from old stock”.

Studies have shown that during morning workouts, fat deposits are burned much better . After all, it is this reserve that serves as a source of additional energy during significant physical activity.

However, this does not mean that you need to sit on the exercise machine immediately after getting out of bed. It is very important for the body to fully wake up. After sleep, you need to drink a glass of water and perform your usual morning hygiene procedures. And only after that you can start training.

Evening exercise on an exercise bike is less effective for one simple reason. During exercise, the body burns calories received from food during the day. In addition, in the evening a person feels tired - this is quite natural. And he will not be able to exercise as actively as he would like.

Answers to frequently asked questions

1. Which is better for losing weight: a treadmill or an exercise bike?

The running belt enhances fat burning by 20-30%, and with it you can achieve results faster. But it is worth considering that running is not beneficial for everyone - it is more traumatic for the knees and joints than cycling. If you want to increase the efficiency of your bike, you should take a closer look at spin bikes.

2. Who is contraindicated to exercise?

You should avoid training if you have diabetes, neoplasms, thrombophlebitis, diseases of the cardiovascular system and musculoskeletal system, bronchial asthma, and hypertension. If chronic illnesses have worsened or the flu has appeared, training should be postponed until you feel better.

It is worth stopping the exercise if dizziness, nausea, rapid heartbeat, chest pain appear, breathing becomes erratic, and blood pressure rises.

Basic programs

Program for beginners . Starting for people with low physical fitness, implies a gradual increase in loads and duration of exercise up to 30 minutes a day, at least 4 times a week. It is necessary to maintain the load at this level, so the duration of the workout increases.

Intermediate scheme. 1.5-2 months of intense training for 45 minutes, from 5 times a week. Weight loss and muscle development become noticeable, there is a significant increase in performance and ease of overcoming loads.

Scheme for athletes . Maximum load, which is only available to very trained people. This means training every day, lasting at least an hour at the highest loads. You should not follow such a program on your own; a significant load is only suitable for people with high physical fitness.

Interval program

The essence of the method is alternating speed.

The resistance mode can be adjusted according to your fitness level. But it is optimal to do this in proportion to the heart rate. During training, it should be 70-80% of the maximum, and rest - 50%.

You can increase the load in two ways: acceleration and increasing pedal resistance. The first is more suitable for professional athletes.

The time intervals of load and rest are approximately 60 seconds. But this time may vary; if there is not enough rest, you can increase it, or reduce the load time if you cannot hold out until the end.

It is important to endure at least 30 minutes of the main part of the workout.

Program “minus 10”

The load scale is measured in individual assessment units:

• ION-3 is a simple load, a person is able to carry on a conversation with minimal effort.
• ION-5 - moderate load, conversation is difficult.
• ION-6 - moderately high, every word requires effort.
• ION-7 - high, when trying to speak a person experiences serious difficulties.
• ION-8 - very high, conversation is almost impossible.

Training program:

Approaches in the main part are repeated 4 times.

Fat Burning Programs

There are a variety of training approaches for beginners. What is important is a personal approach and a gradual increase in pedal resistance.

It is better to start with two times a week, with the duration of classes no more than 20-25 minutes. Then gradually increase the frequency up to 4-5 times with a duration of 40-45 minutes. The program is advisory in nature.

It is suitable for the first few months, in the future it can be increased. The program looks like this:

Scheme for beginners

The program for beginners lasts 6-8 weeks. She suggests practicing in the following mode:

• 3-4 times a week;
• duration half an hour, excluding the preparatory stage;
• heart rate 60-70% of maximum;
• average speed - 15-20 km/h.

Weight loss program

Interval training with the following indicators is optimal for getting rid of excess weight:

• frequency - 4-5 times a week;
• duration - 45 minutes;
• heart rate 70-80% of maximum;
• speed 20-25 km/h.

This program will not only help you get rid of excess weight, but will also maintain your physical fitness and cardiovascular health. The rate of weight loss is determined by the individual characteristics of the body and depends on the diet.

It is optimal to pedal before breakfast. The liver contains a reserve reserve of carbohydrates (glycogen), which will be burned in this case from the first minutes of training. It is replenished during meals, so you have to exercise longer to burn fat.

Senior program

An exercise bike is useful for older people who want to stay in shape. Classes are indicated for pathologies of the back and legs, and do not interfere even with joint diseases (provided you choose a horizontal simulator). They help prevent cardiovascular diseases, obesity and diabetes, high cholesterol and Alzheimer's disease.

You need to train in a comfortable mode, starting with minimal load, gradually increasing the intensity. It is important that the training regimen is determined by a specialist, taking into account your health status and contraindications.

Horizontal trainer

Elderly people need to exercise under the supervision of a trainer, no more than 40 minutes a day. It is important to maintain the correct drinking regime.

Program for beginners

Simple riding is useful during rehabilitation periods on the recommendation of a doctor, when those recovering need to maintain physical activity. It is recommended to start with it when there is no experience in using the apparatus, so as not to injure the muscles and not create stress for the body.

Execution rules:

1. Set up the device according to the manufacturer's instructions, sit on it with your palms on the steering wheel.
2. Make sure your back is straight and your stomach does not sag.
3. If the pedals have straps or fastenings, your feet need to be inserted into them; if not, rest against the middle of the sole.
4. Tighten your leg muscles and begin to rotate the flywheel. The movement should not be carried out by the whole body or by transferring weight, only the muscles in the legs work.
5. The movement should be smooth, without jerking, it is necessary to maintain the same pace.
6. Make sure that you do not put your body weight on your arms, as this can cause joint problems.

When learning about an exercise bike, how long you need to exercise on it and how to choose the right load, keep in mind that for beginners half an hour of exercise three times a week will be enough. After a month, you can move to the next level, the muscles will be prepared.

Which exercise bike should a beginner choose?

First, you will need to find a suitable simulator. If you are a beginner, then it is better to give preference to entry-level models. Training based on heart rate monitor readings is effective, so for those who have been involved in fitness for a long time, it makes sense to take a closer look at models with a built-in multifunctional computer.

At first, even a regular heart rate monitor will be enough. For beginners, manual trainers are a good choice.

What could be better than taking a ride through the forest early in the morning? For those who care about the atmosphere and the right mood, we have developed exercise bikes with the effect of virtual presence. Such equipment allows you to plunge into virtual reality and imagine that you are on a city highway, in the forest or on a country road.

Riding and push-ups

When figuring out how much you need to exercise on an exercise bike per day , you should take the intensity of the exercise as a starting point. For example, the technique described below is difficult and takes 25 minutes to complete:

1. Start pedaling from a standing position at a medium pace.
2. Without bending your back and maintaining a rhythm, bend your arms and touch your chest to the steering wheel. This part is done while inhaling.
3. Immediately after the touch, begin to exhale and forcefully return to the starting position.

Regardless of the chosen workout, if you need to develop muscles, the exercises are worked out at high resistance of the flywheel, and the body copes with the loads throughout the entire period of activity. If you just want to lose weight, before exercising, set the exercise bike to moderate resistance and medium speed.