Exercise on a stationary bike is very similar to ordinary cycling. However, there are several advantageous differences. On a stationary bike you do not need to worry about maintaining balance, about how best to fit into a turn or go around a hole on the road. In addition, the simulator is stationary, so you do not have to lower and lift it when you need to exercise. So, you bought an exercise bike. Losing weight is now only a matter of time. It would seem to be a good simulator, but to achieve good visible results on it you can only adhere to important rules.
How to lose weight on an exercise bike
The first and most important rule. Training should be held regularly. It’s best to schedule your workouts and stick to them. It is recommended to exercise on a stationary bike 5 times a week. If you constantly use an exercise bike, you will lose weight faster and more efficiently.
The second and no less important rule. Loads should be appropriate for your body. When drawing up a schedule and training program, you need to take into account your physical fitness and the presence of contraindications. Excessive workout intensity is more likely to do harm than good.
The third rule. Be sure to use special training programs. This is the best way to achieve the desired result. These can be uniform or interval loads. It all depends on what exactly you want to achieve, as well as on the individual characteristics of your body.
The fourth instilled. Watch your pulse. Some exercise bikes are equipped with cardiomonitors, they can also be bought separately or measure your heart rate yourself. Be that as it may, it is recommended that the pulse be within 65-75% of the maximum. Maximum heart rate = 220 - age.
The fifth rule. If you use an exercise bike to burn fat, diet will help to lose weight. When choosing, focus on the most balanced and rich in carbohydrates. The fact is that training on the simulator will take a large amount of energy, which must be replenished. It is also worth paying attention to diets containing foods that contain iron. Active exercises reduce its amount in the body, which can adversely affect health.
If you want to not just lose weight, but pay attention to certain parts of the body, you can use additional exercises for the necessary muscle groups. Those who use these rules, there is no question of whether it is possible to lose weight on a stationary bike.
You must always remember that regardless of the level of physical fitness, exercise on a stationary bike - quite seriously load the body. Therefore, if you experience pain in the heart, shortness of breath, nausea, weakness and dizziness, you need to stop training. However, this is not worth doing sharply, you need to gradually reduce the pace. Otherwise, you can only make it worse. By choosing the right program of classes and the exercise bike itself, you can lose weight quite effectively.
Classes on a stationary bike give a visible result only at constant and correct loads. You should not expect that after the first few lessons you will become noticeably slimmer. The faster you lose weight, the faster it will return to you after you stop exercising. That is why you need to carefully consider the weight loss program on a stationary bike, be patient and zealous. So you can ensure yourself not only a beautiful figure, but also good health.
Before starting workouts, it is worth considering that occupations on a stationary bike, like other types of physical activity, have a number of contraindications. It is best to consult with a specialist. On an exercise bike it is not recommended to deal with people with serious diseases of the cardiovascular system, tachycardia, infectious diseases and some others.