Moving your legs on an exercise bike will help you lose that abdominal fat that many want to eliminate from their belly. The exercise on stationary bike , especially cardiovascular, helps us lose fat and gain muscle mass. A consistent weekly program consisting of an intense driving interval and a change of rhythm will help you burn calories and stimulate fat removal to lose weight at home or lose weight in the gym . Next we are going to show you various training modalities to burn calories on an exercise bike and get in shape in no time with the help of this device.
1. Moderate intensity training on the stationary bike
If you are new to exercise and want to avoid injury or stiffness the next day, schedule a training routine that includes a minimum of 30 minutes of moderate-intensity cardiovascular exercise five to six times a week. Perform this exercise to lose weight on the stationary bike pedaling smoothly, at a working range of between 50 and 70 & your maximum heart rate. There are different ways to assess if you are working in this range of effort . In fact, some bicycles indicate on the machine itself a table that relates our effort and heart rate.
If you can't do 30 minutes of stationary cycling in a row, you can divide it into 10-minute intervals to continue benefiting from the benefits of this activity and burn calories to help reduce fat.
2. High intensity training with the stationary bike
Once you control the pedaling at a moderate intensity and you have the necessary hydration , it is recommended to increase the difficulty a little during your next sessions on the bike. A study published in 2008 showed that overweight participants who exercised at high intensity twice per week and moderate intensity three times per week lost more fat than participants who exercised at a moderate pace five times per week. This difference in fat loss occurred despite the fact that all participants burned the same number of calories in each workout.
When you ride the bike, increase the level or endurance in two of your workouts. Thus, you will be able to burn more calories on the stationary bike in less time. Do it for 20 to 30 minutes at that intensity so that your heart rate rises to 75-85% of the maximum. You will be exhausted and puffing, as well as sweating a lot, but the effort will have been worth it when you see your waist decrease.
3. Interval training with the stationary bike
While moderate intensity training gets you started on fat loss, high intensity training completely turns on the fat burning engine. High intensity interval training should not be present in all your workouts. Consider including this modality in two or three workouts per week and you will lose weight on the stationary bike when you least expect it. Use this exercise instead of the moderate intensity training, explained above, and ask your personal trainer or a qualified instructor any questions you have about this type of physical exercise.
Tips for doing interval exercises on an exercise bike
When training with intervals on the stationary bike, you should bear in mind that the intervals can be configured in different ways. If a minute or two is too long, take 30-second intervals. To add a new challenge and burn fat on the stationary bike more quickly , perform an intense interval for 5 to 10 minutes with two minutes of low intensity in between. Follow these steps to do interval training on the stationary bike and get its benefits:
Heat for 5-10 minutes at low intensity. Feel your joints heat up and increase your blood flow. Your heart rate will also start to increase, but it shouldn't be excessively high.
Pedal for 1 or 2 minutes at high intensity and with great effort on the pedals. Feel your heart rate rise, reaching a point near where you start to snort.
Return to a lower effort level for 1 to 2 minutes. Feel your heart rate decrease and your breathing is becoming more controlled.
Alternate a high intensity level with a low level 10-15 times. One of the benefits of high-intensity interval training is that you lose a considerable amount of fat in a short period of time.