Exercise bike: how to practice to lose weight? Program and time of training, results

Not so long ago such kind of a simulator, as an exercise bike, was successfully used only by professional sportsmen. Now this is not surprising, because now these bike exercises have gained universal access - it is only to buy a subscription to a fitness club or to acquire a personal training apparatus.

Overall benefit

Such activities are aimed at strengthening the heart, blood vessels and lungs, this is a kind of cardio training, so this unit belongs to the category of cardiovascular equipment. It is important to know when choosing a model, how to properly engage in order to lose weight and strengthen the heart muscle.

It follows that regular exercises on the stationary bike can increase the overall physical endurance of the body. Immunity becomes more resistant to various kinds of diseases: infectious diseases, obesity, hypertension and much more. In addition, it helps to strengthen the muscles and osteoarticular system, prevents stress and fatigue.

Many people ask themselves, using an exercise bike: how to practice to lose weight? After all, as you know, training can harm a healthy person if he does not know the elementary rules. All this will be discussed below.

Preferring an exercise bike for weight loss, do not doubt its effectiveness, because if the required intensity, it can provide real aerobic load, as a result of which, and effectively burns fatty deposits. The whole process of losing weight is natural, you only need to ensure the desired duration of training.

What muscles are activated during training?

This type of exercise machine is a universal tool for weight loss in ordinary household conditions, because it effectively affects all major muscle groups. During intensive training on the stationary bike, the muscles of the buttocks, shins, hips and back are actively involved in the work.

When the load is increased to the maximum, you can feel the tension of the muscles of the hands and the press. Exercise bike is the optimal tool for effective weight loss and increase metabolism. At work on it the same quantity of calories is spent, as at intensive running. Based on the conducted studies, we can say that for an hour of such training a person is able to burn more than 500 kcal.

The basic rules of weight loss training

Here there are several simple settings, observance of which can contribute to quick and safe slimming, it is possible to bring your body into an excellent shape. Exercise should be regular, it should not be forgotten, because only then from these efforts will be a real benefit. It is necessary to develop an individual training plan, coordinating this with your trainer and your doctor. When compiling it, it is very important to take into account the individual characteristics of the organism. The chosen schedule should be strictly adhered to, otherwise the home simulator can turn into another useless thing, which is so much in the interior of modern dwellings.

For a minimum of excess weight and start working on yourself, daily activities are great, the duration of training here will be 15-20 minutes, and the level of load is chosen average. For those who have more serious preparation and are striving to get a good result in a short time, the optimal solution will be cycling three times a week for 40-60 minutes. The break between sessions should be 1-2 days, this is enough to allow the body to fully recover.

Those who want to not only pull up the figure, but also lose weight should combine intensive training with a chosen diet or adhere to the rules of a balanced diet. Under the condition of uncontrolled feeding, no physical effort can help to cope with extra pounds.

When compiling a personal training program, you need to take into account a very important indicator - heart rate, pulse. At the same time, we should strive to ensure that this figure is 60-70% closer to the maximum level. To accurately calculate this value, you need to take away your current age from 220.

Exercise on the bike

When the legs are not strong enough yet, and the heart is not prepared for high loads, the best solution is to start training with a common set of exercises. It is executed in the following sequence:

• For the beginning follows 1,5 minutes to be warmed up at resistance 4;
• Then there is a minute warm-up at level 5;
• 4 minutes of intensive work at level 6;
• A couple of minutes of work when countering the 7th level;
• 4 minutes at a resistance of 6;
• Minute decrease in tempo at resistance 5;
• Minute hitch on the resistance 4.

This, perhaps, is the most basic, with which it is necessary to begin to all who first learns an exercise bike.

Intensive fat-burning complex of exercises

It is aimed at initiating active fat burning processes, increasing cardiac endurance and increasing the useful volume of the lungs. Here, the speed and degree of resistance of the sports equipment varies.

• Begins an easy minute warm-up on resistance 4;
• Intensive minute warm-up at level 5;
• Then there is an alternation of fast torsion of pedals with a slow duration of 2 minutes and a resistance of 5.

All these exercises must be done carefully and systematically, so as not to harm yourself. Many people before deciding to purchase this projectile for themselves want to once again make sure of its effectiveness and soberly weigh all the pros and cons of its application. The next point will help them.

Exercise Bike Exercise - Results

The effect of slimming on this sporting equipment is combined with a set of muscle mass and strengthening of the legs. Do not limit yourself to just twisting the pedals, you also need to combine exercise with aerobics, so that other muscle groups also come back to normal. Many do not think, twisting the pedals on a projectile called an exercise bike, how to properly engage in order to lose weight, then talk about its inefficiency.

It is most effective to use a systematically home exercise bike, reviews of those who lose weight say exactly this. The first tangible results should be expected after 2 weeks of intensive training. It is necessary to develop a habit of daily pedaling, making maximum efforts. All customers who used this simulator, noted a weight loss of at least 2 kg in 2 weeks. This is very good. This result motivates new victories.

Many people say that without additional exercises to achieve a tangible effect is almost impossible, the weight will persist, only the legs and buttocks will be strengthened. The unpleasant effect of prolonged training is the tension in the back and hips.

During the training on the stationary bike not all muscle groups are involved, so the slimming will not be as uniform as it would be desirable. The diet in losing weight is no less important, it is worth sticking to some nutrition rules to see a lasting result. During the training on the stationary bike, every effort should be made, applying the required degree of resistance.

Contraindications

Despite the fact that the exercise bike is recognized as one of the safest sports equipment in the world, when choosing it, it is also worth considering the cases in which such training can be dangerous. Those who have suffered any injuries to the vertebral department, can not engage in this simulator. It is possible only on that shell, which is equipped with a special back for fixing the spine.

Choosing the right projectile for your home

There are many similar sports goods. Choosing an exercise bike for the house, which is better to buy, so that it fits into the dimensions of the apartment? Only you know it. Such sports shells differ in their external data, for example, in dimensions, transport rollers, floor irregularity regulators.

The compact simulator is the most relevant for those who have small-sized apartments, where there is not much room for a sports projectile. Lightness of the device is important when the simulator does not have its own specific place in the apartment, it is constantly moved and cleaned. Here, too, the quality of the rollers for its free movement plays a role. Many do not think, applying the exercise bike, how to properly engage in order to lose weight, remember about it from time to time. Thus, no tangible result is to be expected.

The most common brands of exercise bikes, among which you can find the most optimal option for yourself - is Body Sculpture, Kettler, Torneo, HouseFit and others.

Why in the house simulator?

First, you need to decide on the purpose for which this popular sports equipment will still be used. It may be needed for general health promotion, for the development of muscle strength, for increasing the endurance of the body. For those people who have cardiac pathologies, problems with respiratory organs, such an acquisition will be very useful. Choosing an exercise bike for home, which is better to grow? It is worth paying attention to the primary purpose of the acquisition. After all, there are different models that differ in some important features. From all this diversity you can choose the one that will best meet the challenges. You need to know when buying an exercise bike, how to properly practice, to lose weight with benefit to your body.