Exercise bike – how to train at home for quick weight loss?

The exercise bike is one of the most effective weight loss tools. Regular training on it contributes to both weight loss (burning from 300 to 800 kcal per hour) and benefits the health of the cardiovascular system. In addition, pedaling is safe for the knees – unlike running.

There are two schemes for losing weight using an exercise bike. In the first case, you need to practice 3-4 times a week for 30-50 minutes, pedaling at an average speed. In the second case, workouts are reduced to 15-20 minutes, and you need to pedal according to the HIIT interval method.

Exercise bike for weight loss

An exercise bike is a device that mimics the mechanics of pedaling a bicycle. Depending on the selected load mode, the exercise bike allows you to train with more or less intensity – which, again, is comparable to riding a bike uphill or downhill.

The main working muscles are the muscles of the legs – the largest muscle group in the body. Achieving a significant amount of calories burned during training is possible due to its involvement, which, in turn, contributes to weight loss with regular exercise.

However, we recall that for weight loss it is necessary not only to do cardio, but also to monitor proper nutrition. In particular, experts recommend reducing the amount of fast carbohydrates and ensuring that the daily calorie intake is 10-15% less than normal.

Compact exercise machine for home

There are three types of exercise bikes – vertical (see the title illustration), horizontal (with back support) and high-speed (“speed bikes”). There are also bike racks that allow you to fix the bike in a stationary position. Vertical models are considered the most compact.

The type of flywheel used – magnetic or belt – also affects the cost of the device. Magnetic trainers are more expensive, run smoother, and run as quietly as possible. Belt exercise bikes are the cheapest, and their main disadvantage is the difficulty in choosing the level of load.

Can you lose weight on an exercise bike?

The exercise bike is ideal for losing weight at home – you can pedal while watching TV. The 30-40 minutes of training necessary to burn calories pass almost imperceptibly – however, you need to exercise in the fat-burning zone of the pulse, or at least 130 beats per minute.

It is also important that the exercise bike contributes to weight loss not only by burning calories, but also by changing metabolism. In particular, the susceptibility of body tissues to insulin improves, blood sugar levels normalize and the amount of triglycerides decreases.

How many calories are expended?

As in the case of a conventional bicycle, an exercise bike burns 300 to 600 kcal per hour. The exact figure depends on the person’s weight and riding speed – the faster you pedal, the higher the load, and the more calories burned. During the recovery period, the body also expends additional calories, around 100-200 kcal.

With a weight of 50 kg, 1 hour:

• 150-230 kcal at a speed of 9-15 km/h
• 240-350 kcal at a speed of 15-20 km/h
• 450-500 kcal at a speed of 20-25 km/h

With a weight of 85 kg, 1 hour:

• 300-420 kcal at a speed of 9-15 km/h
• 400-490 kcal at a speed of 15-20 km/h
• 500-800 kcal at a speed of 20-25 km/h

How to practice?

The first rule of exercising on a stationary bike for weight loss is regularity. For weight loss, you will need 3-4 workouts per week for 30-50 minutes each. The pulse rate should not exceed 60-70% of the maximum (depending on the age and level of physical fitness of the person).

After spending every 15-20 minutes on the exercise bike, experts recommend doing a little warm-up. It should include exercises for the press, squats and push-ups from the floor. In fact, the exercise bike is ideal for building abs – it burns calories and helps to build abdominal muscles.

Interval training on a stationary bike

An alternative scheme for using an exercise bike for weight loss is high-intensity interval training using the HIIT or Tabata method . The first 3-5 minutes you need to pedal at an average rhythm (for warm-up), then intervals alternate with the fastest and most moderate pace. In total – 20 minutes.

Ultimately, alternating intervals of different intensity is a more effective method of weight loss than monotonous training at an average rhythm for an hour. The difference lies in the fact that the body has to adapt to change, using fast and slow muscle fibers.

Note that such training has a number of contraindications. People suffering from cardiovascular diseases find them unsuitable, and they are contraindicated in high blood pressure.

The exercise bike is one of the most effective weight loss tools. Pedaling not only burns calories during a workout, but also involves energy expenditure during the recovery period. The advantages of an exercise bike include minimal stress on the knees, as well as benefits for the cardiovascular system.