Today, many are thinking about how to normalize weight and tighten the figure. Exercise is of great importance in the fight against obesity, since they are accompanied by energy expenditure and calorie burning.
The exercise bike provides a good aerobic load for the body. Aerobic exercise or cardiovascular exercise, in contrast to the active power load, is useful to everyone, regardless of age and body build.
With the help of an exercise bike, you can train safely and effectively, since there are practically no contraindications for its use. Thus, training on a stationary bike is an affordable way to get rid of extra pounds and keep your body in good shape.
The principle of action on the body and the impact on the process of burning fat
Exercise bikes in many sports shops can be purchased at an affordable price, in addition, it takes up little space in the room. Therefore, many use the exercise bike for training at home.
It provides intense aerobic exercise and engages all muscle groups. In the process of training, the muscles of the back, thighs, buttocks, lower legs, calf muscles, as well as the abdominals and arms come to activity.
The amount of calories that can be burned during an hour of training is comparable to the amount that is burned during the same time while running (approximately 500-520 kcal). Burning excess fatty tissue occurs due to the fact that training on a stationary bike is accompanied by an increase in pulse rate and an increase in the amount of oxygen that enters the body.
Exercise bike is not conducive to building muscle. During classes, there is a load on the muscles of the legs, but it only strengthens the existing muscle tissue, without increasing its volume. To pump up the legs and buttocks, you need to contact the power simulators, the simplest of which is dumbbells.
Regular exercise cycling provides:
- improving the body's metabolism and, as a result, losing weight by accelerating the burning of calories;
- tightened abdomen, elastic buttocks, strong and slender legs;
- the absence or reduction of skin laxity throughout the body;
- body flexibility and agility;
- endurance: gradually, even high physical exertion is given much easier, the body becomes stronger;
- Prevention of cardiovascular diseases: with regular cardiovascular disease, cholesterol levels are reduced and blood pressure in the body is normalized;
- recovery effect after lower limb injuries and arthritis prophylaxis;
- prevention of diseases such as osteochondrosis and sciatica (subject to the rules of landing on a stationary bike).
For any physical activity you need to take into account the individual characteristics of the body. Special attention should be paid to problems with the spine, if any. Although the exercise bike is a completely safe device that has many positive effects on the body, it is recommended that you first consult with your doctor or a professional trainer.
How to train with an exercise bike
Many are interested in how many kilograms you can lose weight with the help of training on a stationary bike. So, in order to lose extra kilos with the help of an exercise bike, you need to ensure that your workouts have a certain consistency: take time to practice and clearly define the load.
The number of kilograms from which you can get rid of with regular trainings on an exercise bike depends on a number of factors: general level of physical activity, initial weight, nutrition system and individual characteristics of the organism.
It is almost impossible to determine a specific figure, but with normalization of nutrition and intensive training 4-6 times a week, you can focus on weight reduction of 3-8 kg per month.
Each workout should begin with a warm-up. This may be a small aerobic part, which will warm up all the muscles. You can do breathing exercises, jumps, squats, lunges in turns on each leg. To stretch your arms fit pushups, swinging and stretching.
Having done a light warm-up for 7-10 minutes, you can not be afraid of stretching the muscles and ligaments. Such preparation of the circulatory and respiratory systems for training will increase the number of calories expended and improve the result.
Special attention in the process of training should be paid to the pulse. There is a certain pulse rate at which the active burning of subcutaneous fat occurs. The process of fat burning begins at the moment when the pulse reaches 60-80% of the maximum heartbeat.
To calculate the maximum heart rate for yourself, you need to subtract your age from 220. So for a 30-year-old person, the maximum heart rate will be 190, and fat will be well burned with a pulse of 114 to 152 beats per minute.
To choose the desired intensity of the load, you need to focus on the goal (what result you want to get from training) and on the current level of physical fitness.
Training for beginners
To lose weight without harming the body, beginners need to increase the load gradually. The introductory course of classes must be calculated for 1.5 - 2 months. During this period, you should train 3-4 times a week.
Within the first week of classes, it is recommended to set aside 15 minutes without taking into account the warm-up. From the second week, the time of one workout can be increased to 20 minutes. Thus, by the end of the first month the training will be already 30 minutes.
The level of gravity on the exercise bike must be set so that the pedals turn comfortably (without extra effort, but not too easy). Gradually, the level of severity can also be increased, as the body's endurance increases.
Training for accelerated weight loss
If you need to achieve weight loss in a shorter time, then the optimal number of classes - 4-6 times a week. This sets the duration of training in 45-60 minutes. Before training it is also necessary to warm up.
The period of active training will whistle from the pace of weight loss, if the goal is to get rid of a certain number of kilograms, then the course continues until this goal is achieved. When the excess weight is gone, it is recommended to continue classes to maintain the result. In this case, during the weight maintenance phase, you can reduce the intensity of the workouts.
Exercise Bike for weight loss: reviews and results of losing weight
And in conclusion - additional information about the classes on the stationary bike.
