Is it possible to lose weight on an exercise bike at home? A question that worries everyone who decides to study on their own. Exercising at home has many benefits. The main one is saving time. You can plan your workouts the way you want. There is no need to waste time on the road to the fitness club, buy a monthly subscription, and there is no need to be embarrassed by other athletes, which often happens to people who are starting to lose weight.
Why do many people choose to exercise independently on an exercise bike:
- saving money - you don’t need to buy a membership to a fitness club, spend money on travel, etc.;
- You can practice at any time (even at night or early in the morning);
- no prying eyes;
- during classes, you can watch your favorite movies or listen to audiobooks and podcasts without discomfort;
- in combination with additional exercise and proper nutrition gives good results.
Exercising at home on an exercise bike can be very effective. Many modern models have a built-in calorie counter, heart rate monitor, and other additional functions that help you monitor your well-being during training.
How much weight can you lose on an exercise bike?
Is it possible to lose weight by exercising on an exercise bike? Of course you can. However, once you start classes, you should not rely on specific numbers or other people’s performance. Losing weight has always been an individual process. And if one person can lose 5 kilograms in a month by working out on a machine, another will have to completely change their eating habits and strive for the same result for 2-3 months.
Effective weight loss includes not only physical activity, but also a balanced diet. It is impossible to achieve high results by eating fast food to burn calories. This rule must be understood by everyone who dreams of getting their body into ideal shape.
Yes, exercise bikes for weight loss can help you lose extra pounds, tone your body, and pump up your muscles. But if nutrition is disrupted, all efforts made will be useless.
Harm
Training on an exercise bike can only be harmful if the exercises are not organized correctly. So, if you do not keep your back straight, there is a risk of ruining your posture. In addition, failure to comply with the sequence and quantity of loads can provoke serious deterioration in health: disturbances in the functioning of the cardiovascular system, injuries to the musculoskeletal system.
In the absence of contraindications and a competent approach, classes will bring you benefits - getting rid of extra pounds and generally strengthening the body.
Is it possible to lose belly fat on an exercise bike? What parts of the body lose weight during exercise?
When starting classes, you should not expect instant results. This equipment is not intended to increase muscle size. It is also important to understand that such a sport cannot tone the entire body, even if you pedal 12 hours a day.
During exercises, the muscles of the thighs, calves, and lower legs are mainly used. The main load goes to the legs. With increased daily exercise, you can not only tighten your muscles and restore tone, but also make them more toned and massive (which is not always good for women). That is why, when wondering whether it is possible to lose weight using an exercise bike, you need to remember that everything should be in moderation.
With the right approach to exercise, you can also lose weight in the abdomen and sides. Mainly due to physical activity and calorie expenditure. Physical activity will help proper digestion and speed up metabolism. However, you won’t be able to pump up your abdominal or arm muscles using an exercise bike.
You can pump up your legs, but it is important to pay attention to the correct fit, and also clearly adjust the frequency of exercise. If you exercise 1-2 times a month, the result will be zero.
How many calories can you burn on an exercise bike during exercise?
Exercise bikes for apartments are very convenient. They don't take up much space and help keep the body toned. When losing weight, they help get rid of excess calories, especially when it is not possible to undergo a full workout for all muscle groups.
In order for weight loss to be effective, you need to exercise for at least 40 minutes. With this schedule, you can lose weight and burn calories, depending on the intensity and frequency of the exercise. On average, an hour of training consumes up to 250 kcal. At higher loads, it can burn up to 500-800 kcal. The indicator also depends on the person’s initial weight. It has been proven that the larger the fat layer, the easier it is for the body to say goodbye to excess calories.
For example, at an average speed of 15 km/h (easy exercise without unnecessary stress), a person weighing 50 kg will lose about 260 kcal. With a weight of 65 kg, the loss will be about 350 kcal. As speed and effort increase, the performance will also increase.
Is it possible to lose weight by riding an exercise bike? How many times a week should you exercise?
Exercise bike - how much can you lose by exercising systematically? In fact, there is no plumb threshold. You can lose as much as you want if you watch your diet and follow the regime and intensity of your workouts.
Many beginners make the big mistake of thinking that the more often you practice, the faster you will achieve results. As a rule, such people begin to pedal for several hours every day, which soon leads to health problems and burnout.
The ideal training regimen for beginners is 3-4 times a week (every other day). This way your body can gradually get used to the new type of exercise.
When it comes to the duration of your workout, you also need to listen to your body. If you have never pedaled before, 5-10 minutes may be enough for you. Gradually increase the time, increasing the load. On the first day of classes, you shouldn’t try to break all the world records and ride a “bike” across the whole country. Don't forget to monitor your heart rate during exercise. It should be 220 beats per minute minus your age. Monitor how you feel and gradually you will reach the desired level.
Remember! High daily loads can provoke health problems, lead to muscle pain, fatigue and cause negative emotions towards sports, causing a barrier that will be difficult to overcome in the future. Keep it in moderation.
At what speed should you pedal to lose weight on an exercise bike?
The pedal speed is selected individually. The indicator depends on your level of training and intensity of the lesson. As a rule, beginner athletes pedal slowly, but this indicator increases over time.
Speed parameters in relation to load type:
- Up to 15 km/h - minimum load (suitable for beginners);
- From 16 to 20 km/h – average load level;
- From 21 to 24 km/h - moderately high load;
- From 25 to 30 km/h - high load;
- More than 30 km/h is the maximum load.
When training at home (unless, of course, you are preparing for a competition), you should not try to move from an entry level to a high level instantly. Gradually build up strength and speed to avoid hurting yourself. Also pay attention to your feelings. Classes should be comfortable.
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.
Is it possible to lose weight by riding an exercise bike - important rules for exercise
Losing weight on an exercise bike, just like with any other program, requires compliance with certain rules. General recommendations will help you achieve results faster, make your workout enjoyable and more effective.
Rules for losing weight using an exercise bike:
- Use additional weight loss tools. For example, anti-cellulite cream, body wrap during exercise, leg weights, etc.
- During training, be sure to monitor your heart rate and well-being. If you feel like your body is tired and you don't have the energy to exercise anymore, take a break and let your body regain its energy.
- Keep the duration of your classes. The best option is a workout that lasts at least 40 minutes. However, you should not try to maintain the entire time range the first time. Approach it slowly, gradually increasing the time.
- Follow the regime of loads and breaks. You shouldn't exercise 7 days a week. The body needs to be allowed to rest. Beginners can train every other day or three times a week. As your physical activity increases, the rest period can be shortened. Many athletes recommend training 5 times a week. However, you need to choose a schedule based on your own well-being and sensations.
- Regularity. Follow your training schedule. Don't miss or reschedule classes. To effectively lose weight, you need to adhere to a strict routine.
- Consider the source data. Age, weight, level of athletic training - all this plays a huge role when burning fat. The older a person is or the fatter, the more difficult it will be for him to tone his body. That is why you should not count on quick results. If possible, you can contact a trainer in a gym or fitness club to create an individual training program.
- Track your results. Keep track not only of the numbers on the scale, but also of your volumes. This will help you not to quit and achieve your goal.
When deciding to lose weight, you should pay attention not only to the model and functionality of the product, but also to your own feelings. With a responsible approach, the result will be guaranteed.
The question of how much you can lose on an exercise bike is quite relevant. Systematic exercise will help tone your body. However, it is important to remember that in order to achieve results, it is necessary to follow nutritional rules and include other types of training in the program.
Best lists
All of the listed exercise bikes from the rating deserve to be called the best. Some devices can support up to 200 kg. Almost all exercise machines are equipped with several load modes and have built-in training programs. Some devices have additional stands, speakers, and connection to a smartphone. Among the presented ratings, I have identified the three best exercise bikes according to various parameters.
The best exercise machine in terms of price-quality ratio - Evo Fitness Spirit
The magnetic trainer can support up to 120 kg of weight. Together with an 8 kg flywheel, it guarantees smooth movements and even distribution of the load. The LCD screen shows the user’s movement speed, number of revolutions, pulse, and training time. 8 load modes available. The seat is adjustable vertically and horizontally. The pedals do not slip, which ensures a comfortable workout.
Best device for build quality - Hasttings Spider SB300
Due to the magnetic drive system, the device operates silently and smoothly. The exercise bike is equipped with 8 load levels. A heart rate monitor is installed on the handles. The display shows information about the progress of the workout: calories burned, distance traveled, speed, number of revolutions. Thanks to high build quality and the use of the best materials, the machine can support a user weighing up to 125 kg.
The best simulator for convenience and number of training programs - SPIRIT CU800
The exercise bike with an electromagnetic drive system is equipped with 40 load levels. There is a heart rate monitor. The simulator operates silently and smoothly. The reinforced frame is made of high-strength steel. The LED screen has a pleasant LED glow. The software is equipped with many useful training programs.
