Tips on how to properly exercise on an exercise bike to lose weight. How to lose weight with an exercise bike: an effective training program

When losing weight, it is important not only to balance your diet, but also to get your physical shape in proper condition. The exercise bike does the job perfectly. Regular exercise helps keep muscles and skin toned. In addition, home exercises can be combined with other useful activities: listening to music or audio books, watching films and educational videos. A positive result will not be long in coming, and in the near future you will be able to enjoy slender hips and waist! So how to properly exercise on an exercise bike to lose weight?

Exercise bike exercises: answers to all questions

Training on an exercise bike is an aerobic exercise aimed at burning calories and strengthening the muscle corset. The movements can be performed with different intensities and durations, depending on the desired result. The main source of energy during exercise is oxygen, which has a beneficial effect on cells, providing them with nutrition from the inside.

The main advantage of an exercise bike is its versatility and accessibility. You can install the structure even at home and practice at any convenient time. If other family members live in the house, they will also be able to evaluate the purchase and take part in the training.

Health Benefits

Diligent pedaling will diversify your morning exercises or completely replace trips to the gym. Saturating the body with oxygen and prolonged measured exercise has a beneficial effect on all organ systems and also helps solve a number of problems. The main useful functions of the exercise bike:

• develops leg muscles;
• makes joints mobile and strengthens ligaments;
• improves the functioning of the cardiovascular system;
• normalizes breathing;
• increases the body's endurance;
• promotes figure correction;
• burns fat;
• accelerates blood circulation;
• calms the nervous system, relieves stress.

Exercise bike for weight loss

In order to reduce your proportions and get rid of excess calories, exercise on an exercise bike should be targeted. All movements must be performed slowly and smoothly. Efficiency is achieved through long-term exposure to problem areas.

ADVICE! Selecting the minimum load in the simulator settings will help you maintain your strength and increase the training period.

On average, about 400–700 kcal are burned in 1 hour of exercise on an exercise bike. If you follow the program daily, you can lose from 3 to 5 kg per week, which is about 10–15 kg per month. Much depends on factors such as initial weight, balanced diet, drinking regimen, and compliance with all training rules.

Impact on legs

During cycling exercises, the muscles of the legs, buttocks, abs and waist are worked. The first ones are the most vulnerable. Intense and frequent training gives the calves relief, increasing their volume. To maintain a feminine silhouette and give your legs slimness, you should stick to a calm pace. Before training, the muscles are warmed up, and at the end, stretching is performed.

Contraindications

Not everyone can afford to use an exercise bike to lose weight. People suffering from serious illnesses are at risk. For example:

• oncology;
• cardiovascular diseases and complications from them;
• diabetes mellitus;
• thrombosis;
• joint problems;
• hypertensive crisis

Ignorance of your physical capabilities can lead to negative health consequences. The first signals may be nausea, dizziness, shortness of breath, and heart pain. In these cases, you should stop training immediately and visit a doctor to clarify your condition.

The experts themselves recommend getting advice before starting classes. They will help you adjust your training program and find the original source of the excess weight problem. Professional advice will significantly speed up the process of losing weight and increase the efficiency of the process.

How to choose the right exercise bike?

A competent choice of an exercise bike is half the success on the path to weight loss. There are several types of design, which differ in their structure and functionality. Comparing the advantages and disadvantages of each exercise bike will significantly speed up your choice.

Table: comparison of all types of exercise bikes

The most suitable exercise bikes for burning calories are upright and hybrid exercise bikes. They allow you to achieve optimal body position during training, in which the action will be directed to the muscles of the hips and legs. All other types of exercise equipment are more suitable for keeping fit.

Selection criteria

You can only enjoy your purchase when the quality fully justifies the price. In addition, you always want to lose weight in comfort, which a good exercise bike must provide. A few simple recommendations will help you make the right choice:

1. Compact and light. An exercise bike with small dimensions will be appropriate both in a small apartment and in spacious apartments. The device can be easily moved to a convenient place for training without cluttering the area.
2. Weight Limit. Many simulators have load restrictions. Standard models are designed for 80–100 kg. For comfortable operation, you must select a device in accordance with your parameters.
3. Execution. When purchasing, be sure to evaluate the mounting of the steering wheel, seat and pedals. The movement of the simulator should be smooth and silent, without interference with movement.
4. Availability of a computer. Equipping the simulator will allow you to control calorie consumption, movement speed and distance. Some sensors are also equipped with a blood pressure monitor, heart rate sensors and a heart rate monitor. The functions are useful and necessary.

After completing the purchase, save all documents for the exercise bike. First, inquire about the availability of a service center where you can contact with a breakdown or other questions.

ADVICE! Test drive is a new service that allows you to use an exercise bike for free during a test period (from 1 to 14 days). If the store provides such an opportunity, you should definitely take advantage of it to make sure you make the right choice.

General rules on how to exercise to lose weight quickly

The most effective workouts on an exercise bike are before breakfast. At this time, there is no glycogen in the body, so fats immediately begin to be burned. If you conduct classes in the evenings, then their duration will need to be increased by 20 minutes in order to have time to burn the calories accumulated during the day.

Like any type of sports activity, losing weight using an exercise bike requires following certain rules:

• The duration of one workout is from 40 to 60 minutes;
• The optimal heart rate during exercise is 60% of the maximum. You can calculate your maximum heart rate using the formula: 220 minus age;
• Warming up before the load will prepare the muscles and ligaments, and the cool-down will consolidate the results obtained;
• At the initial stage, training is carried out 3-4 times a week. Then their frequency and duration increases;
• While losing weight, you need to drink at least 8 glasses of water a day;
• To achieve uniform results in all zones, you should alternate training programs;
• Sportswear and sneakers are a must-have attribute of exercise, which will set you in the right mood and reduce the risk of injury.

Video: warm-up before training

Video: cool down after training

Training programs for weight loss

Depending on the physical fitness of the person losing weight, a training program is selected. Once you start exercising, you will need to change your daily diet by introducing healthy and nutritious foods and plenty of water. It is also advisable to eliminate all bad habits regarding smoking and alcohol, so as not to disrupt the functioning of the heart and other important organs.

Table: program from beginner to athlete

All overweight beginners should start their training with the simplest stage, consisting of half an hour of regular training. After 6-8 weeks, you can switch to an intermediate program and stick to it until the weight reaches the desired value. It is not necessary to proceed to the last stage. An intermediate program helps you stay in shape throughout your life and prevents weight gain. Men prefer to exercise according to an enhanced program so that their body acquires athletic relief and elasticity.

Interval program

The essence of the interval method for losing weight is to alternate speeds throughout the workout. You should first conduct several half-hour sessions at a continuous speed of 25–30 km/h. This will prepare the body to perform the following program:

Resistance is selected according to your level of physical fitness. An excellent result is a moderate burning sensation (not pain) and tension in the muscle area 20 minutes after training.

Table: program “Minus 10 kg”

The load scale is measured in ION (units of individual assessment of loads):

• ION 3 - light load, conversation with minimal effort;
• ION 6 - moderately high load, conversation requires significant effort;
• ION 7 - high load, words are pronounced with difficulty;
• ION 8 - very high load, conversation is very difficult.

Which is better: an orbitrek or an exercise bike for weight loss?

The exercise bike imitates cycling, and the orbitrack is analogous to skiing. If the first affects only the muscles of the legs, hips and lower back, then the second additionally involves the arms, shoulders and body in the work.

Orbitrek, unlike an exercise bike, will be difficult for people with a large initial weight to master. Also, its design is quite bulky, which makes it inconvenient to use the exercise machine at home.

Ideally, be able to exercise on both types of simulators. If you don’t have one, then it would be better to install a compact exercise bike at home and leave the orbit track for exercise in the gym.

Exercise on an exercise bike is an excellent way to lose weight, strengthen general health (cardiovascular, immune and respiratory systems), endurance, and does not put stress on the spine and joints, unlike running, jumping rope, and so on.

This type of exercise will be a great help for those who are quite overweight, since the joints are not injured under such a load. But training on an exercise bike is contraindicated for those who have a number of serious diseases associated with the cardiovascular and respiratory systems. You will learn more about the benefits and harms of an exercise bike in the article: “”.

And if you do buy an exercise bike or are planning to do so, then prepare yourself to work with it, and not use it as a hanger or dust collector. So, now we will talk about the correctness of training on this “iron horse”, since incorrect training will not only not bring any effect, it can also cause harm, or even discourage the desire. But first, let’s talk about the advantages of the simulator.

1. You can study at any time convenient for you, since there is no need to go anywhere or rush, and you yourself create a training schedule that is convenient for yourself.
2. Availability is a turning point, because the effectiveness of classes does not depend on price. The simulator should be: comfortable, reliable, with a range of loads (usually 8) and have basic parameters, such as speed, distance traveled, heart rate (the best option is a wrist heart rate monitor) and exercise time. All other parameters are useless, simply a waste of money.
3. Compact, as it does not take up much space and fits perfectly into home design.
4. Provides huge health benefits(this has already been said more than once), if .
5. During classes, you can calmly watch your favorite show or movie, listen to music and this will not affect the effectiveness of the training in any way.

Types of exercise bikes

There are two types of this simulator: magnetic and mechanical.

1. Magnetic, is designed in such a way that when the load changes, the distance between the permanent magnet and the flywheel changes, while such simulators differ only in that they have different sizes of magnets and a built-in computer. Advantage Such a simulator is that it has a smooth ride, reliability and low noise level.
2. Mechanical are divided into: block, in which the resistance is adjusted using brake pads pressed against the flywheel and belt, where the resistance is adjusted due to the tension of the belt and its friction against the flywheel. The advantage of a belt is low cost and compactness, and block– perfectly imitates mountain biking.

How to train correctly

1. Warm-up (preparing for training). First of all, before any training, it is necessary to prepare the body for the upcoming load: accelerate all vital systems, stretch ligaments, joints and muscles. Remember physical education lessons at school, everything is the same. Rotational movements of the arms, legs, pelvis, running in place, turning the head (rotation) and that’s enough, because the muscles of the legs and back are mainly involved (depending on the position), and start pedaling for the first 3-5 minutes at a slow pace so that smoothly start the respiratory and circulatory system. And then increase the load depending on your physical fitness.
2. You don’t need to start training a lot right away, thinking that the result would be pretty quick. With such actions you will only achieve fatigue of the body (nervous system and muscles), which will lead to a sharp reluctance to train (“burnout”). Because training should be fun, and not the other way around. Therefore, you need to start small (5-15 minutes) and gradually increase the load, because this is how the body will slowly get used to it, including you. Be sure to listen to your body - it will tell you when you can complicate the workout, and when it’s too early. This mistake is basic and fatal for beginners.
3. Don't forget about the future result, since the psychological factor is not an unimportant part for motivation. Imagine how much more beautiful you will become and how much more people will start paying attention to you.
4. Create a training schedule and follow it strictly - This will help you make plans that won't interfere with your spin class.
5. Results vary depending on training range because there are two options: first– keeping muscles in shape and improving health (duration from 20 to 45 minutes); second- maintaining muscles in shape, improving health, increasing endurance and intensive weight loss (duration from 45 to 60 minutes).
6. Pulse frequency (HR), for intensive weight loss, it should be within 65-80% of the maximum and it is different for everyone. In order to calculate and find out your maximum heart rate, you need to subtract your age from 220 and get your maximum heart rate. For example, let’s take a 24-year-old guy (220-24=196), it turns out 196 - this is his maximum heart rate, and the frequency range for weight loss will be 127-147 beats per minute.
7. Number of workouts per week should be at least 3 to 5 times, but if you lead a sedentary lifestyle, then you can do it 6 times. At the same time, listen to your body, since rest days should be mandatory, especially in the initial stages, and it is better to start with 3 workouts a day.
8. The room must be ventilated, since fresh oxygen is necessary for the aerobic (with the participation of oxygen) method of energy supply, and this, in turn, is a necessary condition for burning fat. In summer, you can open the window wide, and in winter, open the window slightly, but so that the cold air does not blow on you. Otherwise, the question “How to lose weight” will turn into “How to cure a sore throat.”
9. Use one of the training systems.– this system involves acceleration for 10-30 seconds, and then in normal mode (medium load) for 3 minutes, then again acceleration and normal mode. Uniform- keep the same pace and load at all times.
10. Drink enough water 30 minutes before training and immediately after or after some time to replenish the water balance in the body, which in turn increases metabolism. You can also drink during exercise, but in small sips, but in order not to be distracted during training, stock up on water in advance.
11. Before completing your workout, you need to do a cool-down a couple of minutes., that is, reduce the intensity of the exercise on the exercise bike so that the heartbeat (pulse) returns to normal.
12. Breathe correctly, the exhalation should be twice as long as the inhalation, while maintaining the rhythm of breathing, you may not be able to do this right away, but once upon a time we did not know how to read, write and walk, but we learned.
13. The position should be comfortable, that is, the seat and steering wheel are adjusted in such a way that there is no feeling of tightness. And for this, the seat height should be comfortable for you, so that your knees do not exceed the level of the steering wheel.
14. An excellent tip for those who want to lose weight is to exercise better in the morning before breakfast or long before meals, since glycogen (the reserve reserve of carbohydrates) will be used up, and therefore fat will be burned even faster.

Let's summarize: Exercise on an exercise bike is a great way to lose weight, improve your health and become even more beautiful. We also learned all the benefits of an exercise bike, what types of exercise bikes there are and how to properly train on it.

Do not forget that to burn fat (cutting) you need proper nutrition (diet), since without proper nutrition you will not achieve results at all, or the effect will be too insignificant. Exercise, eat right and stay healthy - good luck to you!

An exercise bike is often chosen for home workouts due to the fact that it does not take up much space, allows you to quickly lose weight and strengthen the muscles of the lower body. In addition, the exercise machine can be adjusted to suit you, which makes it suitable for use by all family members. Many people think that just pedaling is enough. But in fact, there are many rules that must be followed for effective weight loss.

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The benefits of exercising on an exercise bike

An exercise bike is a suitable option for doing cardio training at home. With regular exercise you can improve your figure and health.

The benefits of training on an exercise bike are as follows:

• activate the process of burning fat, which helps to lose excess weight;
• allow you to pump up your leg muscles, tighten your buttocks and stomach;
• increase joint mobility;
• strengthen ligaments;
• relieve shortness of breath and promote the development of the cardiovascular system;
• improve blood circulation in the pelvic area, which helps remove cellulite.

There are different types of exercise bikes. The main ones are vertical and horizontal. You can understand which one you need to purchase by understanding their differences. Upright trainers are as close to the natural design of a bicycle as possible. Their effectiveness lies in the fact that calories are actively burned, and the buttocks and thighs are strengthened.

Upright exercise bike

On a horizontal exercise bike, the muscles of the lower body are not worked out as much, but the load on the lower back and knee joints is much less.



Recumbent exercise bike

Exercise on an exercise bike is suitable for both women and men to develop leg muscles. Almost all models are equipped with a load level control system. Therefore, beginners and people with good physical fitness can train.

The result will depend on the degree of resistance chosen. To lose weight, you should exercise at high speed and minimal load. To strengthen your muscles, you need to pedal at an average pace and with great resistance.



Jumping rope for weight loss - benefits and harms, technique and training program

How to exercise properly to lose weight?

Before you start exercising on an exercise bike, you must do a warm-up. It should include side bends, jumping, squats, etc.

For training to be effective, you need to do it correctly. To do this, you should follow these recommendations:

• be sure to wear sportswear and sneakers, even if classes take place at home;
• before starting the workout, you need to adjust the simulator to suit you so that you can sit comfortably and do not have to turn your body when pedaling;
• the legs should be slightly bent at the knees, even at the moment of maximum pedal removal;
• During training, you can drink clean water in small sips, and after completing the workout, this is necessary to restore water balance;
• breathing should not be confused or interrupted, as this indicates an overload of the body and cardiovascular system;
• After finishing your workout, you need to stretch, paying special attention to your legs, otherwise the muscles will become clogged.

A session on an exercise bike for weight loss should not last less than 30–40 minutes. After all, within half an hour it is not fat that is burned, but glycogen (carbohydrate reserves).

Beginners can start with 10-minute workouts, gradually increasing the time to the specified time.

Beginners should train at least 3 times a week. More experienced athletes are advised to set aside 5 days a week for training.



How to choose speed?

Many people, when exercising on an exercise bike, do not know what pedaling speed to choose. For effective weight loss, the load should be sufficient, but not too large to withstand the planned time.

You can assess the degree of stress on the body using your pulse. The required values ​​will depend on age.

Based on the obtained value, we can distinguish several heart rate zones as a percentage of the maximum heart rate:

• 50–60% - low intensity, suitable for warm-up or cool-down;
• 60–70% is the fat-burning zone, suitable for the main part of the lesson, as it allows you to withstand the load for a long time;
• 70–80% - effective development of the cardiovascular system, increased load, suitable for professionals;
• 80–100% is the maximum load, leading to wear and tear on the body with frequent use.

Thus, to lose weight, you need to keep your heart rate within 60–70% of the maximum and, depending on this, choose the speed. In the example for a 25-year-old person, the range would be 117–137 beats per minute.

You can measure your pulse using sensors built into the simulator. But they are not always accurate. Therefore, you can purchase a separate heart rate monitor.



Types of exercises on an exercise bike

There are different types of exercises on an exercise bike. The easiest thing is when the workout takes place at the same pace. This system is great for beginners.

More experienced people can use interval training, when low intensity alternates with high intensity.

At constant speed

Most people exercise at the same speed throughout their workout. This is a good scheme that brings results if you don’t miss classes.

In an hour of such training on an exercise bike, you can burn approximately 450 kcal. The exact values ​​will depend on the speed and weight of the athlete. They are shown in the table.

That is, a person who weighs 65 kg will spend 480 kcal in an hour of exercise on an exercise bike at a constant speed of 20 km/h. This figure is important when calculating daily caloric intake.

Interval training

As your physical fitness improves, you can add interval training to your workout plan. It is worth considering that they require a lot of energy. Therefore, instead of an hour of training at a constant speed, you can train for 20-30 minutes. The number of calories burned will be about the same.

Interval training is a challenging physical exercise that alternates between periods of high and low intensity. Their ratio should be 1:3 respectively.

For example, you need to pedal at a speed of 15 km/h for 3 minutes, and then at a speed of 25 km/h for 1 minute. That is, in 20 minutes you can make 5 such circles. At this point, you can finish the workout by doing a cool-down and stretching.

Training program for beginners

Taking into account all the rules for exercising on an exercise bike, you can create such a training program.

Day of the week	Lesson plan
Monday	15 minutes at 16 km/h
Tuesday	20 minutes at a speed of 20 km/h
Wednesday	3 minutes at 15 km/h, 1 minute at 25 km/h (repeat 5 times)
Thursday	Rest
Friday	30 minutes at a speed of 20 km/h
Saturday	6 minutes at 17 km/h, 2 minutes at 27 km/h
Sunday	Rest

This complex is designed for a week and is suitable for beginner levels of physical fitness. In subsequent weeks, it is worth increasing the training time by 5 minutes and so on until it reaches an hour.

To lose excess weight by riding an exercise bike, you must follow a diet. It is not necessary to impose strict restrictions. It is enough to create a balanced diet and keep an approximate calculation of calorie content.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

An exercise bike can be an ideal fitness companion that is convenient and easy to use, does not take up too much space and can be used indoors in any weather.

It's important to train on a stationary bike as part of a comprehensive plan that will first help you lose extra pounds, then strengthen your cardiovascular system and increase endurance.

How to properly train on an exercise bike? It is necessary to start with moderate intensity to prepare your body for a more difficult task. Then you can move on to high-intensity training.

Exercise bike - how to exercise correctly to lose weight

Experts recommend doing light workouts two days a week along with strength training for a complete fitness program. Upright and recumbent exercise bikes are great for weight loss, weight loss, and endurance training.

Moderate intensity workout on an exercise bike

1. Exercise at 60 to 75 percent of your maximum heart rate. Maximum heart rate is calculated as follows: subtract your age in years from 220. Then multiply your maximum heart rate by 60-75 percent. For example, a 30 year old would have a maximum heart rate of 190 beats per minute, a 50 year old would have a maximum heart rate of 220 - 50 = 170
2. The cycle is from 10 to 20 minutes depending on the level of physical fitness. Total training time is up to 60 minutes, gradually increasing the time each week.
3. Cool down for five minutes with light exercise to lower your heart rate.

High intensity interval training on a stationary bike

1. Warm up for five minutes.
2. Workout at maximum intensity for 20 seconds. Do not try to control your heart rate as the movements are too fast for constructive indications, although it should be noted that you should never exercise above your maximum heart rate.
3. Work out at low intensity for 10 seconds to complete one round of high-intensity interval training.
4. Repeat these cycles seven more times, alternating 20 seconds of high-intensity interval training with a 10-second recovery period, for a total of four minutes.
5. Cool down for five minutes to lower your heart rate.

Warnings: Consult your doctor before starting a new exercise program.

How to exercise on an exercise bike

How to properly train on an exercise bike - start with moderate training, you can easily do it 5 days a week for about an hour. You can then add high-intensity interval training to your regular workout routine.

What would be the ideal training plan:

Do moderate training two days a week and intense interval training two days. The optimal volume of exercise is achieved when the heart rate is maintained at 65-75% of the maximum for a long period of time.

Exercise bike classes for beginners

A proper exercise bike workout for beginners in the first 4 weeks should look like this:
Before each workout and after training, you should allocate 5 minutes to do gymnastics to warm up and cool down.

• Training program first week: 3 times a week
  
  Workout 2 min. Break 1 min. for gymnastics.
  Workout 2 min
• Training program second week: 3 times a week
  
  Workout 3 minutes Break 1 minute for gymnastics
  Workout 2 minutes
• Training program third week: 3 times a week
  Workout 4 minutes Break 1 minute for gymnastics
  Workout 3 minutes Break 1 minute for gymnastics
  Workout 3 minutes
• Training program fourth week: 3 times a week
  Workout 5 minutes Break 1 minute for gymnastics
  Workout 4 minutes Break 1 minute for gymnastics
  Workout 4 minutes
  Beginners should not immediately train on an exercise bike for 30-60 minutes.

Everyone can determine for themselves how to properly train on an exercise bike by reading the rules and recommendations. Avoid common ones. Try to stick to a training program on an exercise bike. Good luck!

To lose weight using an exercise bike, you need to mentally prepare for serious loads and activities. It is advisable not to skip workouts and follow a diet. By exercising regularly for a few minutes and not straining too much, you can lose weight faster than exhausting yourself with one workout a week.

How to exercise on an exercise bike to lose weight

Exercising will not bring benefits, and you will not be able to lose weight if you do it incorrectly. For classes to produce results, their duration should be about an hour, because the process of burning accumulated fat cells begins only after 40 minutes of pedaling. For the first twenty minutes, the body only adjusts to the load and does not work at full capacity, but then the real work begins.

You should not start hour-long exercise immediately after purchasing a simulator. To begin with, the body must get used to regular cardio training.

During long-term aerobic training, the body actively burns fat, which means that you can lose weight quite quickly and effectively. For training to bring noticeable benefits, it must be with minimal stress and as long as possible. Regular exercise will provide the body with sufficient oxygen supply, improve the functioning of the respiratory and circulatory systems and relieve you of extra pounds.

If the goal of training is to lose weight, then training should be carried out at least 4-5 times a week. It is advisable to change the duration of classes and the speed of pedaling. You can also change the load - increase and decrease the resistance of the pedals while rotating. Almost all modern exercise bikes are equipped with this option.

As soon as profuse sweating begins during a workout, it means the workout has entered the active phase. Sweating is an indicator of the effectiveness of fat burning. True, a lot of fluid is lost along with sweat, so you need to train yourself to drink not when you want, but when you need to.

It is advisable to acquire the healthy habit of drinking at least 8 glasses of water a day - this will have a beneficial effect on your figure, skin, and the health of the gastrointestinal tract.

The main rule is never start training without first warming up. Do squats, push-ups, jump rope. You can exercise only after warming up the muscles. If you neglect this rule, you can very easily get a sprained leg or other injury.

Exercise bike training program for weight loss

Depending on physical fitness, there are several options for training programs: for beginners, intermediate periods and for physically fit girls.

Program for Beginners

The specificity of training on an exercise bike for unprepared people is to gradually increase the load and duration up to 30 minutes per day. It is recommended to follow this scheme for the first 6-8 weeks, with a frequency of classes 3-4 times a week.

Interim program

At this stage, training is carried out 3-5 times a week, the duration of which should be 45 minutes. Unlike the scheme for beginners, in the intermediate period it is already possible to achieve more obvious results. And even when the main goal is achieved, exercise on an exercise bike should be continued, as this will allow you to maintain the results obtained and not gain excess weight in the future.

Program for the prepared

This type of training is suitable for athletes in order to restore lost shape and for those who are already sufficiently prepared for heavy physical activity. In this case, classes are held 4-6 times a week, lasting 50-60 minutes or more.

Exercises on an exercise bike for weight loss are designed to actively burn subcutaneous fat, which occurs only at a certain heart rate. As a rule, the fat burning process begins at 60-70% of the pulse. For beginners, it is recommended that the heart rate during training does not reach more than 120 beats per minute.

How to choose an exercise bike for your home

What to choose: visiting a fitness center or exercising at home - everyone decides for themselves. If you don’t have the time or desire to visit the gym, you can conduct classes without leaving your home. Today there is a huge selection of exercise bikes on sale. How to correctly determine the best option from such an assortment?

For training at home, it is best to choose magnetic exercise bikes - they ensure quiet and smooth operation. As for the manufacturer, model, design and price, the choice depends on personal preferences and financial capabilities. It is important here that sports equipment is equipped with a certain set of functions. A good exercise bike displays the following data on the monitor:

• speed indicators,
• heart rate indicators,
• measuring the distance traveled,
• number of calories burned.