Motivation
To make it easy for you to lose weight, before starting the process, ask yourself the question: why do I want to do this?
Do I need this for my health? I want to have a slim body? Will I gain self-confidence by losing weight? A favorite dress that has suddenly become scarce this summer can be an incentive. Your answer will be the motivation for which you came to the gym. It will become the impulse that will give movement towards the intended result.
To make the goal more tangible, set criteria by which you will know that you have achieved what you want.
For example: I want to lose weight by July 25th.
Or maybe your criterion will be weight? I want to lose 8 kg.
Or centimeters of your desired waist. Hip volume.
These criteria help evaluate how you are moving towards success, towards your desired result. They will inspire you to continue what you started.
How to train on an exercise bike
How to train on an exercise bike with maximum success? spare no time and contact a qualified specialist so that he can draw up a training program, taking into account individual characteristics, constitution, and goals to be achieved.
Choose a comfortable intensity, distribute the loads and increase them gradually. This is the only way you won’t give up a tedious task.
How long to exercise on an exercise bike depends on the capabilities of a particular person. The answer to this question can only be given individually. On average, a workout lasts one hour, but this duration is arbitrary. For some people, pedaling for 15 minutes in the morning and evening is enough to maintain good shape.
For sculpted buttocks, graceful hips, a toned tummy and a thin waist, you will need to exercise for at least an hour and a half a day.
The average heart rate that should be on an exercise bike is calculated simply - 220 minus the number of full years. For example, if you are 30, then your heart rate during exercise should be, on average, 190 beats per minute.
Weight loss programs are designed to target a heart rate of 65 percent of the normal maximum heart rate for each age group.
Modern exercise bikes for home are already equipped with training programs designed for different purposes.
The training program depends on what result you want to get:
- There is no need to immediately switch to high-intensity training - increase the pace gradually;
- Regularity is required - I work out until I sweat every day, and then I do nothing for a week - this regime will not bring good results;
- alternate regular and interval training modes.
Set realistic goals for yourself - then, having achieved results, you will receive an incentive for new victories.
Fat deposits begin to melt after half an hour of exercise. How much do you need to do on an exercise bike to lose weight - at least 45 minutes five times a week. If you need to quickly lose extra pounds, then you can train in the morning and evening. But at such intensity, be sure to monitor your heart rate and follow the correct breathing technique.
The intensity of classes is selected individually, for a specific person. You need to monitor your heart rate. The average load on an exercise bike is like a riding speed of 17-20 km/h.
A gentle regimen is recommended for rehabilitation training, for elderly people or after illness. Low load on an exercise bike is like riding a bicycle at a speed of 14 - 15 km/h.
Warm-up
Warming up is the most important component of any workout.
With its help, you will warm up your muscles, increase blood circulation, and gradually increase your heart rate. A proper warm-up will help you avoid sprains when performing aerobic and strength exercises. First there is a warm-up, then exercises for joints, stretching muscles and tendons. Next - more intense cardio exercises. The warm-up ends with stabilization of breathing and heart rate. Cardio Warm Up Exercises
- Walking with knees raised
Feet shoulder-width apart, arms bent at the elbows. We alternately raise the leg bent at the knee, simulating walking in place. Execution time – 30 seconds.
- Running in place
Run in place at an easy pace, with calm breathing. Execution time – 30-45 seconds.
- Jumping rope
This is a higher intensity exercise. We choose the pace according to our capabilities. Execution time – 60 seconds.
Exercises for joints:
- Neck _
Gently, without sudden movements, rotate your head in a semicircle from right to left and from left to right. First, lowering your head to your chest. Then, throwing it back, we make a semicircle. We perform 10 times in each direction.
- Shoulder girdle and arms
Feet shoulder-width apart, arms positioned freely along the body. We raise our shoulders and move them back. We make circular movements. We perform 10-15 times. Then we do circular rotations with our hands. We perform 10-15 times.
- Lumbar , hips, knees
Hands on the belt. We make rotational movements with our hips to the right and left.
After a 7-10 minute warm-up, you can begin aerobic training.
How to exercise on an exercise bike correctly - seven important rules
The training regimen and load are different, their features depend on what result you want to get in the end. But there are seven basic recommendations that must be followed:
- Before classes, about an hour before, it is not advisable to eat or drink tonic drinks (coffee, tea).
- You need to exercise regularly, every day, preferably at a certain time, so that the body adapts to the stress.
- Increase the load gradually.
- Stick to your workout routine. It’s good if an experienced specialist gives recommendations and describes the necessary exercises.
- Be sure to consult a doctor if you have chronic diseases, problems with the cardiovascular system, or joints.
- Choose the right equipment; indoor slippers for an exercise bike are not the best solution.
- Watch your breathing - control of correct inhalation and exhalation is of great importance to achieve maximum effect.
Exercise bikes of different models are designed for specific intended use. An experienced specialist will tell you how to properly train on an exercise bike. There are options for rehabilitation, general strengthening training, weight correction, and sports body modeling.
Aerobic exercise
Aerobic exercise, aerobics, cardio training are all physical activities that consume large amounts of oxygen and use different muscle groups.
Cardio workouts are tailored programs for burning fat. Also, these exercises will help strengthen the cardiovascular system and make your body more resilient. Effective aerobic exercises are:
- Run
- Swimming
- Fast walk
- Dance exercises
- A ride on the bicycle
For all these types of physical activity, the gym has special equipment: exercise bikes, treadmills, steppers.
You have the opportunity to ride a bike, run and even dance in one workout.
When women ask which exercise equipment to use to lose weight, the answer immediately emerges:
- Exercise bike
Suitable for girls and women, overweight people, elderly and young.
An experienced instructor will help you determine the intensity of the load and the duration of the exercise. The beauty of this exercise is that doing it in the gym in a group, you can feel like you are participating in a bike ride. This will give you excitement and motivation. After all, the spirit of competition stimulates one to work on oneself. Without a doubt, we can say that an exercise bike will become your assistant in the fight against extra pounds.
You need to start training with low intensity, gradually increasing the load. Be sure to monitor your heart rate and remember to drink water. Classes will be effective if you practice regularly at least 4 times a week.
- Walking on a stepper
Another one of the most effective aerobic exercises. With its help, you not only burn calories, but also work the muscles of your legs, thighs, and buttocks. It will allow you to normalize your blood pressure and strengthen your cardiovascular system.
- Walking on an elliptical
This exercise machine combines the advantages of an exercise bike, a treadmill and the same stepper. When performing exercises on this simulator, the muscles of the arms and even the chest are strengthened. The muscles of the legs, thighs, buttocks are worked out.. But the most important thing is that the joints do not receive extreme stress. And this is very important for overweight women and girls. Therefore, it must be included in the training program to combat excess weight.
To be successful on cardio machines, we also need exercises to strengthen our muscles. In order for the body to look sculpted and the skin not to sag after weight loss, we will have to add strength exercises to the training program.
How many minutes a day should you exercise to lose weight?
- 150 to 250 minutes of moderate physical activity per week will result in modest weight loss. It is approximately 22-35 minutes of training per day
.
- More than 250 minutes
Moderate to vigorous workouts per week are needed to achieve significant weight loss. That's at least 35 minutes of exercise a day.
If you cut calories gradually (not dramatically), 150-250 minutes of physical activity per week will improve your weight loss results. This amount is necessary to prevent weight gain or maintain weight at the proper level.
However, this doesn't mean you need to exercise every day. In fact, there are different ways to vary the duration and intensity of your workouts to avoid getting bored and burnout.
Do you need to exercise every day?
© bruce mars/Pexels
Many people think that working out every day is a good idea, and for some, it may be.
If you are a beginner, you may think that 6-7 times a week is too often. So start with 3-4 solid workouts with 1-2 days of rest
between them. This will allow the muscles to recover and give you the opportunity to achieve success without putting yourself in a state of injury.
If you want to stay fit and active on your rest days, don't hold back, but don't overdo it either.
Do yoga, go for a walk, or engage in light aerobic activity.
3rd opinion: What are you telling me, I’ve grown so much muscle in two months!
We discussed above how to practice so that they actually grow. This is what is happening here. While you were leading a sedentary lifestyle, your muscles gradually atrophied. You start exercising and they have to increase slightly to accommodate the load. But how much will they increase? Over the first 6–9 months, large muscles (primarily at the front of the thigh) may increase in volume by 1–2 cm. If you lose excess fat at the same time, the volume of the thigh will not change, it will only become denser. But after these 1-2 cm you will have to sweat a lot in order to achieve any more noticeable muscle growth!
Often, immediately after a workout, muscles appear larger than they were. No wonder: they worked, filled with blood and simply swelled by 1–1.5 cm. This will go away in half an hour. Also, don't forget that muscles are a natural tissue of the human body. According to medical standards, they should account for 30% of body weight in women and 40% in men. Fat, by the way, according to the same standards, there should be less muscle - up to 25% in women and about 20% in men.
When and how much is better to exercise on an exercise bike?
When choosing the best time to exercise on an exercise bike, everyone is guided by their own schedule. But it is important to take into account that before class you need to warm up - at least 15 minutes. The total time for a productive workout – including preparation, rest, and showering – is two hours.
Experts note that cell metabolism is higher in the morning. Therefore, it is better to plan weight loss exercises in the morning.
The question of how long you can spin an exercise bike cannot be answered unequivocally. Everything is individual. For masters of sports, three and four hour training sessions are the daily norm. For an ordinary person who cares about his health, it is enough to exercise 45 - 50 minutes a day.
Before you start exercising on an exercise bike, do not forget:
- consult your doctor;
- develop an individual training program with an experienced specialist;
- purchase equipment;
- set realistic goals for yourself.
Exercise bikes are comfortable and very effective sports equipment that allows you to maintain ideal physical shape and a beautiful figure with minimal effort.
