How to Lose Weight with an Exercise Bike

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July 4, 2020 Blog

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The stationary bike is an excellent exercise with many benefits. Just 10 minutes of cycling a day improves cardiovascular health. It is also a good exercise for the joints: it affirms the tone of the legs and buttocks, while working the muscles of the arms, abdomen and lower back. But if the idea is to lose weight, you’ve come to the right exercise as the exercise bike is efficient and effective for burning calories.

Benefits of the exercise bike:

Facilitates exercise

Being indoors you can exercise rain, shine or the sun rises. If you have one at home, you save the time and expense of the gym. It is safe and there is no risk of accidents.

Better for health

Exercise on stationary bike increases cardiovascular capacity. It provides low impact training with smooth movements but helps develop strength in the legs and back. Cycling is an aerobic exercise, which increases the flow of blood and oxygen throughout the body. It reduces fatigue, relieves stress on joints, and speeds recovery after injury.

Stationary bike helps to lose weight

Whether you lose weight on the stationary bike or by any other method, the key is to burn more calories than you eat. This is accomplished with the right combination of diet and exercise.

Furthermore, before starting an exercise program, you need to consult your doctor. Whether in the gym or at home, choose an exercise bike that allows you to adjust the effort and with a monitor shows the number of calories consumed.

The ideal program to burn calories and lose fat is interval training, alternating short stages of intense exercise with longer ones of softer exercise. It allows you to burn more calories in less time, while improving cardiovascular health.

Examples of weight loss programs

Taking these tips into account, we will see different programs:

Initial program

Begin pedaling at low intensity for 5 to 10 minutes. Continue with medium intensity for another 5 minutes. Then alternate pedaling 1 to 2 minutes high intensity with 5 minutes medium intensity 2 to 3 times. Finish with low intensity pedaling for another 5 minutes.

Advanced program

Start with low intensity pedaling for 5 to 10 minutes. Change to medium intensity 3 to 5 minutes. Alternate 1 to 3 minutes of high intensity with 3 to 5 minutes of medium intensity for 20 to 30 minutes. Rest pedaling at low intensity for 5 to 10 minutes.