Regular exercise on an exercise bike helps you burn extra calories and, as a result, lose those hated pounds.
However, all exercises require a certain amount of time and according to all the rules. Otherwise, the expected result will not be achieved and the person will waste his time and energy.
Calorie consumption on an exercise bike - how to count and increase
Discussions about how quickly an exercise bike burns calories and how effective it is compared to the elliptical and treadmill often overshadow other important topics - whether these exercises are healthy and how to achieve sustainable weight loss. In all cases, the first step is to provide optimal conditions for physical activity.
Advantages of cycling over other types of cardio equipment
Cardio equipment
help you lose weight by expending huge amounts of calories as a result of intense exercise, as well as improve the functioning of the cardiovascular system and increase endurance. Unlike a treadmill, orbitrek and other types of cardio equipment, an exercise bike has virtually no contraindications, and only in some cases does a doctor’s consultation be required
To train on it you do not need to buy additional equipment (for example, for training on a treadmill
you need special sneakers to reduce the load on the spine). An exercise bike can be purchased and installed at home. There are compact models that require a minimum of space (for example, to install the same treadmill, even the simplest one, an area of at least 1.5 × 1 m is required).
What does energy consumption depend on?
When figuring out how many calories an exercise bike burns , there are several factors to consider:
- original physical form;
- method of program execution;
- weight at the beginning of training;
- driving speed;
- preferred type of load;
- simulator model;
- metabolic rate.
On a note! Many trainers believe that mechanical devices produce a greater load, and accordingly, the user spends more energy.
When creating a training schedule, you should not focus solely on fat burning, because the result will manifest itself comprehensively - in the form of a decrease in volume, toned muscles, and overall endurance.
Experts have calculated that an athlete spends 500-700 kcal per hour on a simulator. If we consider moderate flywheel resistance at a speed of 20 km/h, the body will spend 235 kcal in a half-hour session, if you increase the speed by 10 km/h - from 385 kcal. Almost all modern models are equipped with a built-in option for such calculations, although, as a rule, somewhat inflated results are displayed (you need to subtract 10-15% to get the correct figure).
Which club to choose
Cycle training is aimed at results. The best results are most often achieved through group classes and intensive training. Working with an experienced trainer at the La Salute fitness center will help you achieve quick and high-quality results in this type of fitness.
After the first weeks, even beginners can see pleasant changes in their figure. Experienced instructors, professional equipment, clean rooms and steam rooms, a swimming pool and hammam are available to clients to relieve fatigue from muscles and remove toxins after training.
How much does it take to lose weight?
Even though there are no clear standards in this industry, it is possible to know approximately how many calories an exercise bike burns during exercise and whether this is enough for weight loss.
The more extra pounds you have, the more intensively you need to exercise - this is not entirely the right approach, because you need to take into account:
- diet, diet, deviations associated with food (including psychological);
- presence of chronic diseases;
- lifestyle, profession;
- metabolic rate;
- age;
- musculoskeletal capabilities;
- set goals.
In case of poor health or systemic diseases, permissible loads and energy consumption are determined by the attending physician. If you neglect to consult a specialist, there is a high risk of harm to health.
On a note! Nutritionists and highly specialized specialists agree that by consuming 500 calories per day (an exercise bike
calories on an exercise bike in this way , the user will lose weight if:
- adheres to a balanced menu, but does not go on a strict diet;
- he does not have diseases for which additional energy expenditure is contraindicated;
- does not devote entire days to sedentary work.
If you want to lose weight from the initial 60 kg, you need to burn 445 kcal, from 75 kg - 545 kcal, from 90 kg - 630 kcal. These figures are given as examples for an hour's driving at average speed.
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Contraindications
Due to the fact that the loads during cycling are higher than training on a regular exercise bike, there are a number of contraindications for this direction:
- hypotension and hypertension;
- heart diseases;
- pregnancy at all stages;
- varicose veins and thrombophlebitis;
- chronic joint pathologies.
Before starting classes, you should definitely visit a therapist and get a certificate of no contraindications. Experienced cycling trainers conduct a preliminary conversation with each new client, monitor his physical indicators during training, determine how long the lesson will last, and prescribe the appropriate type of exercise, set of loads and intervals between them.
Since cycling is an intense and dynamic sport, classes must be started under the supervision of a trainer. A professional will select the types of exercises and tell you how to perform them correctly so that the beginner does not encounter injuries such as sprains and dislocations. Cycling is especially harmful for those with weak knee joints. If there are such problems, it is not recommended for a beginner to practice on his own.
Recommendations for accelerating weight loss
To achieve a noticeable, and most importantly sustainable result, you need not only to calculate how much calories the exercise bike consumes per hour - with an integrated approach, the weight will drop to a comfortable level, the skin will retain its elasticity, and the muscle corset will be strengthened. Below are actionable tips to improve your physical activity outcomes.
Drink water regularly
If it is difficult to consume the recommended daily 2 liters, you can start small - keep a bottle of water on hand and take a couple of sips from time to time. The liquid must be cool and certainly without gas; any other drinks are not included in the required volume.
Advice! The best time for training is considered to be in the morning from 7 to 10, first you should drink a glass of water (you can add slices of lemon or cucumber for a refreshing effect). If you start exercising in an upbeat mood, it will be easier to pedal.
Avoid eating before class
You should not start training after a hearty breakfast or lunch; there will be no benefit from it: the body will spend the calories consumed rather than the calories stored. From a nutritional point of view, if you want to lose weight, you should exercise 35-40 minutes after your morning glass of water.
Master interval training
If you are interested in finding out from your own experience how many calories are burned on an exercise bike , instead of monotonous riding, it is better to give preference to interval riding: moderate pedal resistance and a speed of 12-17 km/h for 30 seconds are replaced by an intense load and a speed of 25 km/h for a minute and so cyclical. The frequency may be greater - 1 and 2 minutes, respectively.
Advice! Interval training is 2 times more effective than regular riding; it is recommended to do it for no longer than half an hour, along with a warm-up and a gradual final decrease in speed.
Establish a daily routine and balanced diet
In addition to counting how many calories are burned on an exercise bike , trainers and nutritionists unanimously advise addressing all areas of life:
- allocate at least 7 hours for sleep, go to bed at the same time;
- walk for an hour - walk a couple of stops on the way to work and back, take a circle around the area, look into the park;
- Minimizing stressful situations and overwork is one of the reasons for gaining excess weight, which slows down weight loss.
Together with the introduction of seasonal vegetables and fruits, cereals and coarse fiber to the menu (if there are no contraindications), weight loss will be accompanied by skin rejuvenation, increased tone and stamina, good mood, and a feeling of lightness.
Home training rules
Sports trousers should be such that the legs do not restrict movement; the priority shoes should be sneakers for fitness or running (they do not have a massive sole, they are lightweight). You will need a sweat-absorbing headband and a T-shirt made of hygroscopic, breathable material.
Advice! If you start training at the same time every time, you will develop a useful habit and, as a result, your workouts will be simple, without internal resistance, everything will happen “automatically.”
To create a training schedule and session program taking into account how many calories an exercise bike will help you burn, you should take into account:
- condition of joints and ligaments, general physical fitness;
- psychologically comfortable frequency and intensity of training;
- weight;
- independent study experience.
The instructions included with the device will help you start it, enter initial parameters for statistics, and select one of the proposed built-in modes. To avoid discomfort or heartburn during warm-up (excess weight often occurs due to problems with the gastrointestinal tract), you need to wait half an hour after a glass of water or a meal.
Before boarding the exercise machine, it is advisable to lay out a gymnastic mat and do stretching for all muscle groups or a basic warm-up, which everyone remembers from school physical education lessons. Rotations of the arms, legs bent at the knees, body, squats and bends will prepare the muscles and cardiovascular system for intense work.
In the first month, beginners can exercise three times a week for half an hour, pedaling with a light load at a moderate speed. Next, they move on to the interval mode, introducing it first for half the time, then for the entire training period, with the exception of the warm-up and the final part.
Types of cycling
The cycle training process is divided into two stages:
- exercises performed directly on the simulator itself;
- power complexes carried out next to it.
Thus, cardio alternates with intense exercise, which does not allow you to slow down and interrupt the process of burning fat deposits. Contrary to stereotypes, calorie loss begins from the first minutes of training, however, maximum consumption is achieved only when combined with strength loads. From a medical point of view, an intensive complex should last no more than 25-30 minutes, otherwise it may harm the body. In cycling training, an alternation technique is introduced, which allows you to change the type of load without losing intensity.
Exercises in training are divided into 6 types:
- Rapid rotation of the pedals is combined with a vertical body position.
- Downhill or uphill. This element is performed at an intense rhythm, sitting, with the inclusion of an additional load mode.
- Change of pace and position. At the coach’s command, the angle of the athlete’s body changes.
- Power load. During this period, various types of weights and small dumbbells are connected. The exercise is performed while sitting on the machine or standing next to it.
- Blitz sprints are a sharp increase in the intensity of exercise while sitting or standing for short periods of time.
- Standard temp. Used as an unloading pause between intensive blocks.
All types of training in a certain order and with the required frequency of alternation are included in the sets that form the main types of cycling: SpinBegin, InterSpin, SpinForce. These names indicate the levels of training of athletes and the types of loads for them, namely:
- elementary;
- average;
- professional.
No matter what level of training the trainee considers himself to be, at first he will always be offered a beginner level, because he is a beginner in this sport. After the start of classes, the trainer himself will determine the client’s degree of readiness for loads based on the results of measuring the body’s main indicators while performing the exercises. Professional cycling is characterized by a high pace of exercise, which is not always immediately possible even for people with good physical fitness.
Club Cycle at La Salute
Nuances that affect the success of classes
Regardless of the type of riding, you need to monitor your heart rate - its increase by 60-75% is considered the norm. Sudden excessive loads will negate all efforts, will not strengthen the body, and will cause a stressful situation for the heart and musculoskeletal system.
People who calculate how many calories they lose on an exercise bike often make the mistake of immediately carrying out control weigh-ins. Losing weight in this situation will not be noticeable, it is so easy to lose faith in the success and effectiveness of home exercises. Nutritionists advise weighing yourself twice a week on an empty stomach in the morning, in which case the numbers will be accurate and the changes will be obvious.
Advice! It will be convenient to keep a training schedule in a diary or planner; here you can also record weight loss, create the right menu and lists of healthy foods.
After training, water treatments will be pleasant, and it is better to wait at least 40 minutes before eating. For those who can only exercise in the evening, it is advisable not to lie down for 2 hours or engage in other physically active activities.
Reviews
People who are introduced to cycling often stay with it for a long time, combining this trend with other types of fitness. Here are some reviews from visitors about cycling training at the La Salute club:
Dmitry: “A new fitness club with perfect cleanliness. I was pleased with the room with spin machines and experienced trainers. Personal bracelets allow you to save your achievements and monitor your personal progress.”
Maria: “I’ve been going to the club since before. The cycling studio is beyond praise, and Marina is the best specialist in conducting group programs. After cycling I leave charged with positivity for the whole day. I saw the first successes already in the third week of classes. The goal has been achieved, I’m working to maintain the result.”
Anna: “I discovered cycling three months ago. I really wanted to look good for the New Year holidays. As a result, a month of classes is minus one size. Of course, the direction is not for the lazy. This is not swimming, but working out until you sweat. But my results in such a time frame are worth it. Now I combine classes with stretching.”
