Exercise bike: benefits, types of exercise programs and trainers' recommendations

Sports exercises on an exercise bike are the best way to constantly maintain your figure. This exercise machine perfectly replaces regular cycling, maintains health and calms the nervous system. An exercise bike, the benefits and harms of which will be discussed in the article, strengthens the body and helps burn excess fat. No muscle can resist the way you pedal, especially if the exercises are combined with proper nutrition and quality technique. Meals should include a lot of protein, fiber, and few carbohydrates.

General information about the simulator

An exercise bike develops the human muscular system, strengthens the immune system and improves mood.

There are 4 types of simulator, each of which affects a specific area in the body:

vertical;
portable;
horizontal;
hybrid.

The upright exercise bike has become very popular. Getting on it is similar to getting on a regular bicycle.

Portable is a simplified design without a steering wheel, equipped with pedals. The workout can be done not only on the legs, thighs and buttocks. The arms are also used with a portable exercise machine.

The horizontal type helps to relax the spinal discs and strengthen the spine itself, since at the time of exercise the person is in a lying or reclining position.

With the hybrid form, you can exercise in several positions, since the hybrid trainer has construction functions.

Although these machines work the leg muscles, the knee joints are less affected than with many other aerobic exercises.

What muscle groups work during exercise?

Gluteus maximus muscle. By pressing on the pedals, you engage your quadriceps and glutes, and also help you keep your body in balance while working out at home or in the gym.
Hip flexor. This is a very weak muscle area. You need to listen to yourself and stop if painful sensations arise.
Press.
The front, outer and back surface of the thigh.
Calf.
Lumbar muscles.
Muscles of the arms, shoulders, chest.

It is possible to tighten the muscles of the upper limbs, but only with the help of a certain form of exercise bike - a portable one.

By following the basics of high-quality and proper nutrition and using active sports, you can strengthen the muscular system and lose excess weight.

Intensive exercises and targeted loads tighten muscle fibers and strengthen the pelvis. A strong pelvic floor is especially beneficial for expectant mothers.

How many calories are burned

The exercise bike is effective for both men and women. It helps not only to lose excess weight, but also to increase endurance, prevents the appearance of “orange peel”, that is, cellulite, and improves the quality of health (for osteochondrosis, radiculitis, and so on).

Working out on a stationary bike for 30 minutes at a moderate pace will burn up to 500 calories per hour. It all depends on the intensity and method of training, as well as on the type of simulator. For example, mechanical exercise bikes use more energy.

Below is the calorie consumption table:

Speed in km/h	Calorie consumption based on weight, kcal
Speed in km/h	50 kg	55 kg	60 kg	65 kg
16-17	276 kcal	305	340	357
20-21	372	420	450	482
23-26	486	515	565	620
28-32	594	635	683	730
35	777	845	900	975

Beneficial features

Just half an hour a day and 3 times a week will help the body feel the effect of an exercise bike: the muscles will tighten, the weight will begin to go away.

Why an exercise bike is useful for women and men:

Strengthens muscles, improves body contour.
Strengthens the pulmonary and cardiac systems.
Improves blood circulation. This means that varicose veins can bypass you. It is best to consult your doctor first.
Helps strengthen the musculoskeletal system.
Improves endurance.
Raises your mood and relieves stress. Everyone knows that playing sports allows the body to produce huge amounts of endorphin - the hormone of joy.
Increases blood circulation in the pelvis.
Accelerates metabolic processes, improves the functioning of the gastrointestinal tract and digestive system.

If you have diseases of the musculoskeletal system, you should consult a doctor.

Advantages over a regular bicycle

The benefits of an exercise bike for all genders and ages are described above, and now let's look at the main advantages of such an assistant over a bicycle:

Ready to work in any weather. Give your body as much exercise as possible to get your figure in shape, because for an exercise bike that is in a warm gym, this is not a hindrance.
Almost no injury. To get a bruise, a fracture, or simply fall from it, you need to try very hard. Train at least at the highest speed, nothing bad will happen.
No protective equipment is needed.
Does not require constant transportation.

For young girls and women who find it especially difficult to perceive excess fat deposits, an exercise bike can be a wonderful helper. Working out burns the calories you accumulated during the day.

Indications for classes

People of all ages and fitness levels can use an exercise bike, but most devices are designed for adults, so they are not recommended for children. Exercise bikes are considered safe for health - exercise does not harm the joints. Correctly following the instructions of specialists, you will achieve the desired result with an exercise bike.

Indications:

Home use will help you lose weight comfortably. For grade 3-4 obesity, it is better to consult a nutritionist and cardiologist.
A healthy person can use it to stay in shape, especially if he has problems with genetics.
An exercise bike strengthens the spine and gives flexibility to the intervertebral discs.
For frequent stress and nervous tension.

In order for cycling training to be beneficial, you need to consult a trainer and a doctor.

Contraindicated for whom

Contraindications for exercising on an exercise bike:

oncological diseases;
diabetes;
heart failure;
thrombophlebitis in severe form;
heart disease.

There are a number of diseases for which you can exercise on an exercise bike only with the permission of a doctor:

asthma;
angina pectoris;
hypertension;
suffered fractures;
diseases of the musculoskeletal system.

The rules, conditions of classes and the program are determined by the doctor.

Exercises during pregnancy

At the beginning of pregnancy (first trimester), exercise on an exercise bike is strictly prohibited, especially if you are at risk of miscarriage.

As for the subsequent trimesters, you can exercise with the permission of the gynecologist according to a specially designed program. For exercises during this period, experts can recommend a horizontal simulator. Its pedals and seat are in the optimal position for a pregnant woman, so the muscles work without harming the health of the mother and child.

The abdominal and back muscles must be trained for pregnancy and childbirth to be successful. If the muscles are strong, then after childbirth the belly will begin to quickly disappear.

As you know, pregnant women should not overexert themselves, so a sedentary exercise bike will give noticeable results without any strain.

Attention! Pregnant women should make every effort not to harm the baby. You must always listen to your doctor's recommendations.

For what diseases should it not be used?

Classes not recommended:

With nephroptosis. It is not recommended to pedal when the kidney is drooping. With this disease, it is necessary to engage in physical therapy in a lying position. After the examination, the doctor will tell you which exercises are best to use.
For fibroids. For small benign tumors of the uterus, various types of gymnastics are recommended. Strength exercises and machines can be used only after examination and on the recommendation of a doctor.
If your tailbone hurts after exercise. Pain may indicate various diseases of the spine. The cause is also often an uncomfortable fit. Pain and discomfort disappear when transferring to a horizontal simulator.

Always put your body condition and well-being at the forefront. Don’t deal with “I can’t.” Indicators that are easily mastered by one person can be harmful to another. Advice from trainers can only be advisory in nature.

Types of lesson programs

Professional sets have been developed for exercising on an exercise bike at home. Whether this set is for pumping up muscles or for losing weight doesn’t matter. It all depends on the effectiveness of the classes and the complexity of the exercises.

All training programs are divided into 3 types: for beginners, advanced training and for professionals.

For beginners - light training on an exercise bike for half an hour, 4 times a week. The point of the workout: to prepare your body and muscles for more intense programs.
For advanced (intermediate level training). Includes a 50-minute workout no more than 5 times a week.
For professionals – 60 minutes 6 times a week.

Remember that skipping stages is not advisable: muscles can tear or stretch and cause unbearable pain in the body! Start with the smallest, gradually increasing the load.

For weight loss

A chic and slender figure, a thin waist and strong buttocks are the dream of all women. It is the exercise bike that will become a reliable friend and assistant for the fair sex, it will tighten the body and improve well-being.

There are many programs for losing extra pounds.

Express weight loss workout at home

Classes are held 4-5 times a week and on an empty stomach (time in minutes):

1-3 min. – warm-up at a speed of 15 kilometers per hour.
3-7 – active stage. We increase the speed to 20 km/h, and then to 21.
7-9. We intensify the pace by slightly raising the buttocks above the seat.
10-13. Lower your pelvis onto the seat, reduce the speed to 16 km/h.
13-16. We increase the speed on the simulator to 24 km/h.
17-19. We repeat the 2nd stage of the lesson.
19-21. The last stage is to reduce the speed and resistance.

In a month, from such an enhanced program, the body will tighten up and acquire relief. But there is no limit to perfection, especially if you had a lot of extra pounds. In 30 days you cannot get rid of the mass that has accumulated over the years, but in six months it is quite possible.

Strengthening the respiratory system and developing endurance

Before you start a workout that allows you to improve your breathing quality and build endurance, you need to familiarize yourself with several rules:

Breathe evenly through your nose and exhale through your mouth. This strengthens the lungs, allowing them to filter air efficiently.
Warm-up is required. Without doing so, during exercise on an exercise bike, a muscle may stretch, a cramp or other injury may occur.
Cooling down is also important.
We stop training if pain or discomfort occurs.

Muscles and the entire human system require constant loading and unloading, which is why interval training was invented.

Exercise bike training plan at interval pace:

warming up in the “Slow pedaling” mode – from 10 to 15 minutes;
average pace – 18 km/h – 30 minutes;
rotation at a speed of 25 km/h – 40 seconds;
alternate stages 1 and 2;
close the program with slow rotation – 10 minutes.

Heart and vascular training

Pathological processes or congenital diseases of the cardiovascular systems are a common occurrence in the 21st century, where every third person is exposed to severe stress every day.

Such people should adhere to the following recommendations when exercising on an exercise bike:

Mandatory consultation with a doctor. Before the actual exercise, talk to your doctor, find out all the risks and capabilities of the body. If a specialist recommends abstaining from sports, then listen to him. Any restriction on sports means that you may experience a cardiac crisis or deterioration in health.
Monitoring your well-being and blood pressure. Chest pain, shortness of breath, dizziness - these and other symptoms are a negative indicator for your health. Stop pedaling immediately as soon as you notice these signs.
Drinking water before exercise is not advisable. The presence of hypertension limits fluid intake. During training, it is best to take a few sips or rinse your mouth a little. Juices, teas and caffeine are prohibited before class.
Nutrition regulation - monitor the amount of calories consumed and expended.
We do a warm-up and cool-down, adhering to the correct technique. Always keep your body straight and give all the weight to your legs. After completing a sports set, carefully slow down the pace, do not suddenly take your feet off the pedals. This can cause a drop in blood pressure and dizziness.
Regularity is the key to success. You need to constantly study at a schedule convenient for you.
We control pulse and blood pressure. This is especially important if you suffer from heart disease.

Exercises on a horizontal simulator are beneficial for the heart and blood vessels. Follow these tips and your workouts will be more effective and harmless.

Strengthening the knee joints

Beneficial effects of an exercise bike for knee joints:

Improving joint mobility. Fixed joints that hold bones together lead to bone fractures. In addition, life and sports activities will not be productive if you feel stiff in your movements.
Improved blood circulation. When pedaling, blood circulation in the body accelerates and the quality of the connective fluid improves. As you know, blood passes through all human organs, supplying and nourishing them. Thus, the organs work actively and remain healthy.
Weight loss, “burning” calories gained during the day. Excess body weight puts additional stress on the knees and joints.

Negative consequences of incorrect execution technique:

Inflammation, abscess. If you use the wrong technique, the joint is subjected to undistributed load. As a result, the connective and cartilage tissue can become inflamed. Therefore, it is necessary to perform the movements correctly.
Destruction of cartilage. As mentioned earlier, if the weight is distributed incorrectly, the cartilage will not be able to withstand the load and will begin to deteriorate, after which the inflammatory process will begin. Inflammation leads to serious diseases: osteochondrosis, arthritis, arthrosis.

As you can see, these factors mainly depend on how well you train and distribute the weight. What muscles is the exercise bike designed for? For everyone, but the main load goes to the cartilage joint, so try not to neglect safety rules.

Improved mood

Regular training activates the production of happiness hormones - endorphins.

Intensive exercise in the gym or at home will help relieve stress and calm your nerves. An additional bonus is the creation of a beautiful and slim figure, which also improves your mood. Any type of exercise bike is effective for these tasks. However, for greater productivity you need a vertical trainer.

Mini exercise machines will fit into the square meters of even the smallest apartment. With a large number of functions, they cope with the task perfectly - the muscles become stronger, the body is in good shape. If it is possible to use a regular bicycle for walking around the city, then it should be used.

Complex for men

An exercise bike for men plays a big role, as exercise allows you to avoid early prostatitis and pathologies of the genital organs.

Program for men to lose weight by minute (time in minutes):

3 minutes – light stretching, warm-up at a speed of 15-16 km/h;
3-9 – increase the speed to 20 km/h;
9-12 – reduce the speed to 17 km/h, noticeably lifting the buttocks from the seat;
12-16 – increase to 24 km/h;
17-19 – reduce to 18 km/h;
20th minute – continue the cool-down at a speed of 16 km/h.

The main thing is that training on an exercise bike brings joy and pleasure to men.

Classes for women

The benefits of an exercise bike for women are improving women's health and losing weight.

Sample female exercise plan:

1-5 minutes – warm-up at a speed of 14 km/h.
5-15 – 17 km/h per hour with a slight incline.
15-20 – we speed up. You cannot stay at this pace for more than 5 minutes.
Cool down stage. We begin to slow down as we pedal, but we cannot stop suddenly. We reduce the pace every 30 seconds until the minimum speed number appears on the panel. We remind you that a sharp decrease in speed threatens, at a minimum, a drop in blood pressure and dizziness.

Exercises for the fair sex should be performed in a more simplified mode, with a slow increase in the resistance of the pedals, than is shown for men.

Can exercise bikes be harmful?

Of course, in some cases they can. You need to understand that any workout, including this one, has a list of contraindications. And any person should listen to his condition during exercise, even if he considers himself absolutely healthy. Severe shortness of breath, chest pain, breathing problems, dizziness or weakness are serious symptoms to stop exercising immediately.

You can harm your body, including by choosing the wrong program or exceeding the permitted load. This way you can aggravate existing diseases and get additional complications. Overtraining of even a healthy person leads to moral or physical exhaustion; the person will feel a loss of strength, bad mood, and also runs the risk of injury to joints or ligaments.

Remember also that any exercise equipment will not replace outdoor physical activity. So, no matter how functional and cool your exercise bike is, don't ignore the opportunity to ride your bike or go for a run outside.

Recommendations from trainers

An exercise bike, the benefits and harms of which were described at the beginning of the article, is an excellent tool for losing excess weight and normalizing the functioning of the body. Of course, the result will depend only on the correct technique and number of approaches, so do the workout for at least 40 minutes.

Let's consider the main recommendations of fitness trainers:

Take a correct and level position so that you are comfortable. Don't forget about concentration.
We constantly change the pace of classes, increasing the resistance.
We increase and decrease the speed.
Nutrition should be balanced. Do not eat 1 hour before or after training.

You can schedule your training regimen yourself (make a table), because no one can know your body and endurance better than you. You just need to follow the average performance of all athletes.

Benefits of an exercise bike for older people

An exercise bike of any type can be purchased at almost every sports store, so finding one and delivering it home will not be difficult. The exercise bike is suitable for those who prefer calm, measured sports. An exercise bike has a number of advantages for training the body of an elderly person:

uses all muscle groups: legs, abs, back;
gives a good workout for the heart muscle;
relieves shortness of breath;
develops physical strength and endurance;
strengthens the cardiovascular and respiratory systems;
prevention of thrombosis and lymphostasis in the legs;
gives a positive mood and good spirits;
improves concentration, memory, coordination of movements.

Elderly people who regularly ride exercise bikes feel much more alert than their physically passive, sedentary peers. Cycling enthusiasts are always in high spirits and are less likely to suffer from back and joint pain.

Reviews about the training

Yulia, 25 years old: “My husband gave me an exercise bike, and I am simply delighted with this gift. The muscles became stronger, the buttocks tightened, and the hated belly simply disappeared. Girls, I recommend everyone to exercise every day, taking a break on Sunday.”

Olesya, 40 years old: “I got used to half-hour training on an exercise bike back in my youth. Indeed, the body has become slender, the buttocks are elastic, and the “ears” on the hips have tightened.”

Anna, 29 years old: “I’ve been riding an exercise bike for 3 years now. In addition to a toned figure and strong abdominal muscles, I notice that my heart has stopped beating and my head is no longer dizzy. I became beautiful and healthy."