Lose Weight On Your Exercise Bike By Following These Simple Tips
Riding an exercise bike is one of the best ways to get fit and to stay healthy. It is an aerobic activity that increases cardiovascular fitness, improves joint mobility, boosts muscle strength and flexibility, and strengthens your bones.
One of the biggest benefits of riding an exercise bike is that, when combined with a balanced diet, it can help you shed pounds and maintain a healthy weight. Not only will an exercise bike help shed off that stubborn weight, but it can help you tone your legs, thighs, buttocks and even arms, so you feel strong and look amazing while you lose weight. Finally, exercising helps to reduce stress – stress being one of the main factors that cause belly fat.
As you know, you need to burn more calories than you consume to lose weight. Cycling on an exercise bike is an efficient way to burn 300 to 700 kcal per hour, depending on the amount of effort you put into it.
Alternating between aerobic exercise that target your heart and high-intensity interval training (HIIT) workouts, for example, can burn belly fat even faster.
To maximize your weight loss, though, you have to choose the right exercise bike and use the bike correctly. When choosing an exercise bike, opt for one that has multiple levels of resistance to help you burn fat. You should find it comfortable and easy to use so that you will ride it more often. For optimal fat burning results, chose an exercise bike that includes a personal fitness training system that acts as your own nutritionist, personal trainer, and sleep coach, which is why ProForm brings you iFit®.
iFit® takes out the guesswork for you and delivers you unlimited workouts – live streamed classes in a studio based setting as well as filmed courses from all over the world. Why not travel and check out what the world has to offer all the while burning fat and getting into the best shape of your life.
Tips To Losing Weight On Your Exercise Bike
Use Proper Form
Proper form is key when exercising. Without this, you will not reap the maximum benefit when performing on your exercise bike. This will also help you avoid bad habits that can affect your riding, which can lead to injury if not careful.
Put Your Legs Into It
Your muscle cells burn calories as energy, since your leg muscles are large, using your leg muscles can burn massive calories especially when you increase the incline.
Take Advantage Of The Incline Feature
The incline feature mimics the challenges of pedaling up hills, which builds body strength in your lower body. It also increases your aerobic capacity, and ramps up your body’s calorie-burning potential. To get the most out of the incline feature, you should feel like you are bicycling up a hill.
Incorporate Speed Intervals
Interval training focuses on alternating between higher- and lower-intensity workout segments within a single exercise session. Start with a 2-minute steady warm-up then pedal faster for 2 minutes before returning to your regular pace. Repeat the intervals for 15 to 30 minutes and then finish your workout with your normal 5-minute cooldown.
Do Steady State Rides In Intervals
Jam to some music or stream your favorite TV show on your tablet while you ride for 15 to 60 minutes at a steady work level. Steady state rides burn fat and calories while building cardiovascular endurance.
For optimal fat- and calorie-burning effects, go all out during the high-intensity intervals then reduce your effort to about 40 to 50 percent of your maximum effort during the low-intensity intervals.
You will burn more calories during interval training than you would while riding at a steady pace. Changing up the pace improves your aerobic capacity too, which helps you train even harder and longer.
Boost Weight Loss With This 30-Minute Bike Workout
Want to try to lose weight on your exercise bike, but don’t know where to start? Give this bike workout a true:
0:00 – 5:00: Warm-up, 3.0 resistance at a 5.0 incline
5:00 – 10:00: Increase effort gradually, 8.0 resistance at a 6.0 incline
10:00 – 11:00: Pedal with maximum effort, holding at the 8.0 resistance at a 6.0 incline
11:00 – 13:00: Recovery period – back off the intensity, but maintain 8.0 resistance at a 6.0 incline
13:00 – 14:00: Pedal it out, but mix it up at 10.0 resistance at a 5.0 incline
14:00 – 16:00: Recovery period – 8.0 resistance at a 5.0 incline
16:00 – 20:00: Steady state riding at 9.0 resistance at a 5.0 incline
20:00 – 21:00: Pedal it out at 10.0 resistance at a 6.0 incline
21:00 – 22:00: Recovery period – 8.0 resistance at a 7.0 incline
22:00 – 23:00: Pedal with maximum effort, 12.0 resistance at a 8.0 incline
23:00 – 24:00: Recovery period – 8.0 resistance at a 7.0 incline
24:00 – 28:00: Steady state riding at 10.0 resistance at a 6.0 incline
28:00 – 30:00: Cool down – 3.0 resistance at a 5.0 incline
Optimizing The Benefits Of An Exercise Bike And Lose Weight
Losing weight is a complex physiological process, and riding your exercise bike is only part of the picture. A safe and effective weight loss plan incorporates a low-calorie, nutrient-rich diet, getting enough sleep, and having healthy lifestyle habits. For maximum weight loss benefits, use technology like iFit® to plan, guide, and track your exercise bike workouts.
For more information and tips for losing weight your exercise bike, consult with a trainer. Better still, explore the settings, programs, libraries and training tips provided by the maker of your exercise bike.