Exercise bike training program: cycle for losing weight and burning calories, how to exercise correctly

Beauty standards are constantly changing, but the fashion for a toned, sculpted body always remains. Achieving the desired shape is the goal of most gym goers. And not so long ago, a new direction appeared in the world of sports that can compete with classic cardio exercises.

We are talking about cycle training. It allows you to work out all muscle groups in a short time and lose a significant amount of calories. Let's take a closer look at this revolutionary type of fitness and analyze all the pros and cons of the fashion trend.

What is cycle training

Cycling is exercise on an exercise bike, which has a design that allows you to give a uniform, intense load, and the training program itself consists of complexes developed in 1987 and 2006 by athletes Miles and Goldberg. Translated from English “cycle” means bicycle, circle, cycle.

The training program on an exercise bike includes working out the upper and lower parts of the body, as well as elements of aerobics and movements borrowed from dance. The combination of these techniques promotes active calorie burning and rapid weight loss. Even a beginner can achieve tangible results after just a couple of weeks of regular training.

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:

1. Rapid rotation of the pedals is combined with a vertical body position.
2. Downhill or uphill. This element is performed at an intense rhythm, sitting, with the inclusion of an additional load mode.
3. Change of pace and position. At the coach’s command, the angle of the athlete’s body changes.
4. 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.
5. Blitz sprints are a sharp increase in the intensity of exercise while sitting or standing for short periods of time.
6. 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

Is it possible to lose weight by pedaling an exercise bike?

With regular and targeted training, you can achieve the parameters you dream of. To do this, you need to practice constantly, and not occasionally. The key to success is also proper nutrition during exercise and avoidance of high-calorie foods.

In addition, you need to be very careful when choosing an exercise bike, especially if it is purchased for exercise at home. It should be convenient and comfortable: first of all, this concerns ease of fit and the ability to adjust the seat. When choosing a vertical or horizontal exercise machine, you should pay attention to what type of landing is preferable for you.
On a note! The type of load does not matter much, so when buying an exercise bike for weight loss, you can choose any type: mechanical, magnetic or electromagnetic.
Mini-models of exercise machines are very popular. They fit perfectly into the dimensions of any apartment and help you lose excess weight just like their larger “brothers.” Let us remind you that there are as many as 12 types of exercise bikes.

Benefit

You should not believe the misconception that when using a cyclic trainer you can only pump up the muscles in your legs.
This is a stereotype that is based on examples of professional athletes who participate in cycling throughout their lives. When cycling, training on an exercise bike gives a different result. Not only the calf and gluteal muscles are strengthened and tightened, but also the entire body, including the lower and upper abs. At the same time, the muscular frame of the body acquires beautiful relief, getting rid of excess fat deposits, and this is the desired goal - slimness and endurance. The combination of strength and cardio training in cycling leads to rapid weight loss, reduces fatigue and creates a release of endorphins, known as “joy hormones,” into the blood. Considering that classes are held in a group format, there is always a spirit of competition and teamwork in the room. The benefits of cycling can be felt already in the first three weeks, but it should be remembered that during exercise, as in any sport, regularity and supervision by a specialist are necessary.

The main advantages of cycling training:

• strengthening muscles and increasing immunity;
• stabilization of the lungs and cardiovascular system;
• weight loss without saggy skin;
• reduction of cellulite;
• loss of calories (per workout – 800-1000 kcal);
• normalization of the body's metabolic processes;
• “drying” the body;
• increase in muscle mass during PRO category exercises.

In one session, more calories are burned than the established norm for other workouts. This direction of physical activity is suitable primarily for those who set a goal to get an ideal body in a short period of time. In addition, this type of training is more advantageous than acyclic types and allows you to quickly correct, maintain and improve the existing result.

At the Moscow LaSalute fitness center, clients can not only receive professional help, but also watch a special selection of training videos about cycle training. This non-standard approach will increase the productivity of classes and achieve excellent results on sports scoreboards that record results.

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.

Seat position

Correctly adjusting your seating position is very important because:

• improper fit can impair blood circulation and create harmful stress on the joints;
• If the support is incorrect, the effect on the leg muscles is reduced, which reduces the effectiveness of the entire exercise.

The structure of an exercise bike
There are 3 types of exercise bikes - vertical, horizontal and spin bikes.

When using vertical ones, it is important to consider:

• you need to sit upright, keep your head straight;
• Do not arch your lower back and strain your arms;
• Be sure to place your knees parallel to each other;
• The feet should be placed straight, toes forward.

To operate this device correctly, place the seat 5 centimeters below the level of the steering wheel. The bend of the leg at the lowest point should be 135-145 degrees. It is necessary to lower the seat slightly if your hips move while riding the machine.

Vertical trainer

The position on horizontal devices is:

• your back is close to the seat, your shoulders are straight;
• your posture should remain straight, even if you hold the handles;
• If necessary, you can use special pillows to avoid slouching.

Horizontal devices are adjusted as follows: at the moment when the leg is at the farthest point, you need to make sure that the bend angle at the knee is about 135 degrees. The ideal position is when you do not need to move away from the backrest to pedal.

Recumbent exercise bike

The spinbike assumes the following landing:

• the body should be almost parallel to the floor;
• the back can be slightly rounded;
• It is also permissible to bend the lower back a little.

The seat should be at the same level as the steering wheel, slightly away from it.

Spinbike

Cycle training program for beginners

Cycling is not the most suitable sport for exercise at home. And there are several reasons for this:

1. Firstly, the high cost of a special simulator. Depending on its level, prices for spin instruments can range from 120 to 500 thousand rubles and more.
2. Secondly, maintaining dynamics and tempo, which actually leads to the desired results, is more conducive to group exercises under the supervision of a trainer, who alternates the types of loads, the number of approaches, and also will not allow you to be lazy and feel sorry for yourself.
3. Thirdly, without proper experience, performing exercises incorrectly can lead to injuries and subsequent joint pain.

To really achieve good results and avoid all possible unpleasant consequences of an incorrect approach to exercise, it is better for a beginner not to experiment with his health and sign up for a gym. In this case, Moscow residents can use the services of the LaSalute fitness center, where certified cycling specialists are waiting for clients.

How to exercise on an exercise bike for weight loss

The right approach to training includes several mandatory points:

1. Warm up and cool down. Just as it is impossible to start classes without warming up the muscles, it is categorically not recommended to complete them by abruptly ending them.
2. Comfortable clothing, preferably not too tight. For men, these are loose shorts and a polo; for women, a T-shirt or T-shirt and cycling tracks. A towel is required.
3. Water. During training, at least 1.5 liters of non-carbonated liquid is required to maintain water-salt balance.
4. Correct body position. You need to ask your instructor for help in adjusting the machine to suit you. The tension on your back should be minimal. The direction of the knees is inward and forward, the feet are parallel to the ground, the shoulders are rounded, the neck is relaxed.
5. Starting time of classes. It should not exceed 20-30 minutes. You need to increase the pace gradually and at the end the same way, not slow down abruptly. Do not stop pedaling and jump up from the exercise machine - this can harm the cardiovascular system and cause dizziness.
6. Pulse. It is imperative that he is constantly under control.
7. Frequency of classes. Must be consistent with the desired goal. So, to stay in shape, 1-2 visits to the gym per week are enough, and to lose weight, training on an exercise bike should be repeated 2 to 4 times.
8. Well-being. Listen to your body, if you feel the limit, do not chase the group - continue classes at an individual pace.
9. Rhythm. It is more convenient to perform exercises accompanied by dynamic music.
10. Nutrition. You should not overeat before training. It is better if the last meal is at least 3 hours before classes. Food should be light, include fiber and complex carbohydrates. After training, 30-40 minutes later, it is advisable to have a snack that contains lean protein and some carbohydrates.

Pulse

For any type of training, constant monitoring of your heart rate (HR) is necessary. Each age has its own indicators, which are easy to calculate using a special formula: heart rate = 220 minus age in years (example: 220 - 30 years = 190 beats/min). This will be the maximum allowable heart rate.

When playing sports, you should not exceed this figure; it is better to stick to 75-80% of it (in our example, this is 145-152 beats/min). You can also use the standard age chart of cardio loads.

To monitor your parameters, experts recommend using a personal heart rate monitor for fitness, although modern exercise equipment is already equipped with it and allows you to monitor the indicators displayed on a special display. A heart rate monitor is a fairly accurate device that allows you to monitor your heart rate around the clock and view data for the entire training period. In addition, the device is programmed to sound an alarm if a user-set limit has been reached.

Warm-up

The best warm-up before cycling training is running or swimming. But if there is no time and place for these types of physical activity, then you can replace them with simple stretching exercises. During the warm-up, ligaments are stretched, joints are warmed up, and the entire muscle frame is enriched with oxygen. This prevents cramps and possible injuries during classes. The nervous system restarts after a busy day, which affects coordination of movements and reaction speed.

After warming up, you can pedal the simulator at a calm pace for 5-10 minutes and then proceed to the main course of classes, if you do the work in the gym independently. When training under the supervision of an instructor, warm-up and increasing load are necessarily included in the program. Experienced specialists never allow a visitor to approach the exercise machine with unheated muscles.

Level of training

All classes in the hall are divided into three groups:

1. First level. Standard workout for 30-45 minutes. Suitable for beginners and experienced athletes starting their journey in this area of ​​training. Will allow you to understand the basics and learn to work in a team.
2. Intermediate or PRO level. This training is for those who have already mastered the basic techniques of cycling, feel confident, are able to maintain an intense pace and calmly endure serious loads. The program lasts 45-60 minutes.
3. High level or interval training. This is the name of a complex at the limit of possibilities with a frantic rhythm. Suitable only for advanced athletes and experienced visitors of the middle age group, youth. Maximum achievements occur due to the stress of the body, working at the edge of its capabilities.

How many calories are burned?

The number of calories burned during a workout is calculated based on the weight and speed of the workout. On average, you can burn about 500 kcal at a time, but you should focus not on the numerical value of the energy expended, but on your well-being.

At 60 kg it is spent:

With a mass of 65 kg the values ​​are:

At 70 kilograms you can burn:

Errors during classes

The most common mistakes are usually made by beginners. Usually there are several of them:

1. Neglecting a cool down. This leads to muscle clogging, soreness and the inability to continue training due to pain.
2. Excessive pressure on the pedals and, as a result, excess energy consumption and overexertion.
3. Sharp relaxation after intensive training. Leads to knee injuries and hip pain. After a heavy load at a fast pace, your legs should not dangle limply on the pedals.
4. Overvoltage. You can't waste your energy clinging to the steering wheel. The goal of the training is to control your movements and use the correct technique.
5. Unauthorized exercise. Cycle training programs are specially designed for specific cycles. Violation of the built system leads to harmful mistakes, injuries and lack of results.

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.”

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.

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.