Weight Loss with an Exercise Bike - Choice, Training Intensity and Reviews

An exercise bike is called a bicycle simulator - one of the most popular sports simulators. Its main advantage is the possibility of use not only in the gym, but also at home. And an individual program can be selected for absolutely every person, regardless of their physical fitness.

The benefits of exercising on a stationary bike

Is an exercise bike useful for a figure and what does it give? We often deny ourselves physical activity for one reason: there is not enough time. He is not there to go to the gym; he is not enough to regularly do morning jogs. But enough to sit comfortably on the couch in the evening and lament over the flaws of the figure.

This is where the main benefit of the exercise bike is manifested: no need to go anywhere. Just transfer from the couch to the simulator and train while watching your favorite series. Engaging in it is even easier than twisting a slimming hoop. And the use of an exercise bike for women includes many bonuses.

• Losing weight. With an average intensity of loads, a woman loses 500 calories per hour. And this is one quarter of the daily diet.
• Strengthening the cardiovascular system. Exercises on an exercise bike for weight loss stimulate the work of the heart, increase vascular tone. It is proved that this type of training stabilizes the level of blood pressure, prevents the development of hyper- and hypotension.
• The formation of an attractive body. The benefits of an exercise bike for women are undeniable! It strengthens the muscles of the legs, tightens the buttocks and hips. Slender legs and elastic butt - should this not be the main incentive in working on yourself?

Contraindications to training and the choice of a simulator

How to choose a simulator for a good and quick effect? This type of physical activity has practically no contraindications. Even if you are not allowed to exercise from the field of athletics (running, jumping), you can still do it. After all, reviews on losing weight with the help of an exercise bike from doctors indicate its minimal load on the joints, knees and ankles.

Among the existing prohibitions: severe forms of cardiovascular disease, diabetes, oncology. If you suffer from pressure drops, before buying a simulator, you should consult your doctor to evaluate how much you prefer an exercise bike, the benefits and harms of training.

The question of how to choose an exercise bike for weight loss is extremely important. Going to the store, many want to buy the most powerful in order to exert maximum effort during class. This is the most common misconception, since models with a large flywheel weight (with a heavy load) are not intended for amateur use. Having choked on it for a couple of days, you will most likely refuse complex training and leave the simulator gathering dust in the corner. The optimal model is with a smooth course of changing loads and an accurate heart rate meter.

Training program

Classes on a weight training bike will help you achieve perfect harmony under several conditions.

The right choice of training intensity

• For beginners (if you have never played sports) - 4 times a week for 30 minutes. Duration of classes is 6-8 weeks.
• Intermediate course (next step after the initial) - 3-5 times a week for 45 minutes. Allows you to maintain the results and eliminate weight gain.
• For prepared (if you need to restore shape after a break) - 4-6 times a week for 60 minutes. Provides the required physical activity and stimulates muscle building.

Proper preparation

Before training on an exercise bike for weight loss, you can not eat (at least 2 hours). At least 2 hours should remain before sleep. It is necessary to perform a warm-up to prepare the muscles for work.

1. Raise your shoulders to your ear level one at a time - 10 times.
2. At the same time, raise your hands up through the sides, stretch well after them - 10 times.
3. Lean against the wall with your left hand. Right stretch back and take the right foot, pull it to the buttock. Repeat with the left hand. Perform 5 times.
4. Sit on the floor, lower your feet, spread your knees apart. Pull your feet to the groin and hold them for up to 15 counts. Repeat 5 times.
5. Sit on the floor, spread your legs as much as possible. Lean forward as low as possible to the floor and hold up to 15 accounts. Repeat 5 times.
6. Perform 10 inclines with a flat back and even legs. Hold up to 15 counts.

Right training

If you use an exercise bike for weight loss, the training program for women should be repeated regularly. Obtaining and saving the result depends on this. Also during classes you can not drink water, only rinse your mouth with water. If you feel dizzy or weak, you should stop. Do not overdo it, so as not to harm yourself and not to abandon the exercise bike for weight loss, reviews indicate that in such cases it is enough to just review the intensity of the loads.

When practicing the right program, pay attention to the pulse. Its frequency should not exceed 70% of the pulse, which corresponds to your age norm (to determine your maximum threshold, subtract your age from the number 220 and subtract 30%). In this case, you will stimulate the burning of fats, which is what you need.