Exercise bike for weight loss. How to make training on a stationary bike more interesting. Exercise bike - how to exercise to lose weight

Do you love cycling? Many will answer positively, but most are stopped by the need to go to an amusement park in order to ride along the shady alleys to their heart's content. Even if you have your own bike, the thought of pulling it off the balcony, lowering it into the yard, and then doing this procedure in reverse, discourages many people from riding. However, cycling is a great way to fight extra pounds. We are all different: someone tolerates running and high power loads well, others quickly begin to experience discomfort and endure only a measured rhythm. And only walking is a universal sport for everyone. Therefore, it is very popular Reviews and results today we will consider in sufficient detail for you to form your own opinion.

Why an exercise bike

Classes at home are very attractive in terms of the fact that they allow you to distribute your time and study when it is convenient. However, it is necessary to take into account the size of the apartment, which does not allow arranging several and also assessing their cost. Of course, if you have a large house, then you can allocate a separate room for a gym, but modern apartments rarely provide such an opportunity. Therefore, the choice is usually not very diverse. Many are concerned about the question of what is better to buy: or an exercise bike for weight loss. Reviews and results will help you make the final decision, although in any case, you need to remember about the individual characteristics of each person. The treadmill is perceived by the body harder, because it is an alternative to regular running. Remember when you were more tired: when you had to run for a bus for five minutes or ride a bicycle for several hours? A stationary device will allow you to fully reproduce the movements of a bicycle, and training does not depend on the season and weather vagaries.

What is an exercise bike

First of all, it is a cardio machine. That is, it allows you to strengthen the respiratory and cardiac systems. Widely used exercise bike for weight loss. Reviews and results suggest that even without diets, regular exercise will give a good result. It will not appear too quickly, and therefore you will have to be patient. Only regular and sufficiently long loads will give a good result, and in a maximum of a month in this way you can lose two kilograms. But they definitely will not return, which cannot be said about numerous diets.

Advantages of an exercise bike

First of all, you need to remember that if for health reasons you cannot do most sports, this does not mean that you cannot use an exercise bike for weight loss. The reviews and results that any fitness trainer can provide show us that almost anything can be done on it, regardless of age and muscle size. If running and brisk walking are forbidden to you, you can still pedal while listening to your favorite music or watching a movie without harm to your health. Varicose veins are a complete contraindication for jogging, and a stationary bike is an excellent way out. In chronic joint diseases, any fall can cause serious complications, and an exercise bike is less traumatic than, for example, a treadmill.

Training on an exercise bike can be done at any time convenient for you, it is very convenient for young mothers who can restore their figure while the baby is sleeping. Today, a huge number of models have been developed. There is already a good selection of simulators at fairly affordable prices. You can do it with different intensity, the built-in computer allows you to change the program. People with problems of the joints and spine, with diseases of the feet can engage in exercise bikes.

Cons and contraindications

First of all, office workers who are forced to sit at the table in one position need to think carefully. The same group includes hairdressers and sellers, car drivers. already loading the muscles of the back, shoulder girdle and neck, and the exercise bike creates additional loads. All this must be taken into account. When choosing between different sports equipment, choosing whether an exercise bike or a treadmill is best for you, do not forget that there are a number of diseases in which stationary cycling may be prohibited. These are heart defects of varying severity, hypertension. If you suffer from similar diseases, but want to start training at home, consult with your trainer and your doctor.

The choice of simulator

A very important point that needs to be taken as seriously as possible. Even if you have already made a choice - an exercise bike or a treadmill - you still need to carefully consider each model. Many pay attention to powerful models, equipped with heavy flywheels and requiring considerable effort for training. Please note that if you are a beginner and not an advanced athlete, then they are not suitable for you. Moreover, such devices are needed to build muscle, not burn fat. Remember: great physical activity will quickly discourage the desire to exercise, and your new simulator will stand in the corner.

Pay attention to resistance systems. Mechanical is the easiest and cheapest option. But get ready for the fact that this is a noisy design that has low wear resistance. More modern is the magnetic system. It has an average price category, built-in computer and user-friendly design. These are the best shells for homework. The resistance here is manually adjusted. Finally, the most expensive models are devices with an electromagnetic resistance system. Usually these are large simulators equipped with a functional special computer.

Model Features

Exercise bikes for home can have both vertical and horizontal fit. With a horizontal one, you will be reclining, and with a vertical posture, it will fully correspond to the one in which you ride a regular bike. Pay attention to the weight of the simulator, ideally it should not exceed the weight of the athlete by more than 50 kg. That is, for an ordinary person weighing 50-80 kg, a projectile weighing a maximum of 100 kg is suitable. It is very important to learn more about the functionality of the computer and, of course, the manufacturer. Try pedaling before buying. Finally, it is very important to estimate the size of the projectile and choose a place for it at home. Not in every apartment you can find a corner in order to place a large exercise bike. We'll take a closer look at a few models to give you an idea of ​​what's on the market today.

Kettler exercise bike

This is one of the most popular manufacturing companies that produces excellent sports equipment. However, today we are only interested in the range of exercise bikes. If you are a modern person who wants to equip your home with maximum comfort, then for sure you will want to choose the most functional Kettler exercise bike. The entire line of equipment has a vertical fit and a magnetic loading system. That is, you can be sure that it will last a very long time. It should be noted that their cost is quite high, so the most economical model costs about 23,000 rubles, this applies, in particular, to the Cycle M 7627-800 model. Landing type vertical, maximum weight - 110 kg. There are eight different load levels. The size of the model is 85 * 59 * 142 cm, that is, despite its modest dimensions, it will still require a certain amount of space. This company has been producing home exercise bikes for many years, which are characterized by the highest reliability, functionality and relatively small size. If you can afford an exercise bike, the price of which starts from 20 thousand and ends in the region of 180 thousand, then be sure to pay attention to the offers of this manufacturer. In terms of quality, they noticeably outperform competitors.

Sports equipment from Torneo

If you need a compact and inexpensive model, then pay attention to the Torneo exercise bike. A modern device with a magnetic loading system, which operates completely silently, will please any future athlete. Eight load levels are provided so that you can smoothly adjust the applied forces. In order for you to get more information about the state of the body, during the training it is supposed to measure the pulse with sensors on the handrails. At the same time, the Torneo exercise bike weighs only 21 kilograms, that is, it can be quite easily moved from place to place as needed. Its size is 97 * 53 * 111 cm. Judging by user reviews, the devices are very good, compact and lightweight, durable and functional. At the same time, you have an exercise bike in front of you, the price of which is much lower than for Kettler equipment. An excellent model Samba B-212 can be bought for only 9900 rubles.

Output for small apartments

Of course, in modern apartments it can be difficult to allocate even a square meter for the placement of a simulator. But there is a way out: manufacturers took into account the desire of buyers to play sports at home and a mini-exercise bike was born. This is a very convenient and compact device that allows you to sit in your favorite chair or sofa. Just put it next to you and pedal, and at the same time you can knit, read or watch a movie. Such devices save space in your apartment, their weight is from 3 to 5 kg, and the dimensions are approximately 40 * 35 * 40 cm. That is, the device is very convenient for storage under a table or on a balcony. A mini-exercise bike costs from two to three thousand rubles. Like the big brothers, it can be equipped with speed sensors. The computer shows the training time, distance and calories burned. This is a real find for a large office, the head of which is worried about the health of his subordinates. It is enough to put it in the service room, and in their free time, workers will be able to do a little workout.

Is it possible to lose weight with an exercise bike

So, the model has been chosen, and a brilliant sports equipment has appeared in your home. However, this is not enough to make your figure perfect. Training on an exercise bike is also work, despite the assurances of the manufacturer. Therefore, is it any wonder that enthusiastic people begin to actively train daily, then smoothly switch to once a week, and then completely forget about the presence of a simulator in the walls of the house. And that's when many people wonder if it is possible to lose weight with a stationary bike. In fact, it is very possible, just for this you need to follow some rules. First of all, this is the regularity of classes. It is constant training that allows you to achieve excellent results. The second point - training on an exercise bike should be carried out according to an individual program that the trainer will make for you. It depends on your initial form and level of physical fitness.

Preparing for Exercise

We will talk in more detail about how to exercise on an exercise bike. This is an important point, so pay special attention to this point. Before class, it is imperative to warm up, that is, perform tilts and squats to prepare the muscles for the load. Training should begin with a low-intensity program. At the same time, it should be borne in mind that you are exercising at home, without a coach, which means that you yourself are responsible for your well-being. The instruction of the exercise bike contains a paragraph that says that if weakness and shortness of breath, dizziness and an increase in blood pressure appear during training, it is necessary to stop exercising and adjust the load level.

How to exercise to lose weight

Home exercise bikes are rarely bought by professional athletes who are building muscle mass. Most consumers are the fair sex who want to lose weight faster. The key to active burning of subcutaneous fat is a certain pulse rate. This is 60-70% of the heart rate of a certain age category. At the same time, it is very important to adjust the exercises to your biological rhythm as much as possible. For a lark, classes in the morning are more suitable, and for an owl - in the evening. But it is definitely not recommended to start training immediately after waking up and less than two hours before bedtime. You can not train two hours before and after eating. What is good about an exercise bike is that you can choose the time and duration of a workout based only on your wishes and free time.

Standard training programs

First of all, determine for yourself which program is best for you. A home exercise bike is able to provide everyone with the necessary level of physical activity, whether a beginner or an advanced athlete. For those who have just started exercising, it is recommended to perform classes 3-4 times a week. The duration of the lesson should not exceed 30 minutes, and the frequency of steps - more than 50 per minute. If you have not been involved in sports for a long time, then the load should be gradually increased, gradually bringing up to 30 minutes. It will take about eight weeks for your body to adapt to this load and you need to increase it. Now you are already reaching the level of an experienced cyclist and are able to withstand 3-5 workouts per week for 45 minutes at a frequency of 50-60 strides per minute. This is a very effective program that can be followed to burn excess fat and stay in shape. Finally, the program for advanced people lasts 60 minutes, classes are held 4-6 times a week. At the same time, the frequency of steps is 80 per minute. After exercising, be sure to stretch.

Exercise bike training program for men and women.

It's no secret that the exercise bike is the most popular sports equipment. It is obligatory purchased by fitness centers, and physical education classes, and rehabilitation centers, and just lovers of pedaling at home. However, as with any other equipment, they give a tangible effect and burn calories only with the right loads. So what exercises are really effective and is it possible to develop your own training program? Let's figure it out.

golden rules

The exercise bike fights literally with any problems. Whether it's overweight (every girl is looking for a universal way to lose weight), the desire to be in good shape, or just support for an already achieved result. However, whatever your goal is and whatever training program you prefer, you should first learn the basic rules for exercising on a stationary bike.

1. Consistency is a sign of excellence.
Sport is not a one-time event. It's a way of life. And if you decide to include cycling in your plans, do it regularly.

2. Health is above all.
Sometimes, in pursuit of a beautiful body, people stop monitoring their condition. Muscles that ache after a workout are normal. But the heart jumping out of the chest, clouding of reason, shortness of breath or dry mouth while exercising on an exercise bike - not at all. Listen to yourself as often as possible, monitor your pulse. If the body starts to behave differently than you would like, reduce the load, reduce the pace, or, in case of progressive deterioration, stop the workout altogether. Remember that the exercise bike is not an instrument of torture, but an excellent assistant in solving the problems of losing weight, strengthening the cardiovascular system, or maintaining the desired physical shape.

3. The regime must not be violated.
Our body works like a clock, this has been known for a long time. Therefore, you should not break or reshape the regime that has developed over the years. Where is the best way to tailor your workouts? If you are a morning person, the best time to start burning fat is in the morning. If an owl - you should choose the evening. However, all workouts, regardless of the time of day, should be no earlier than two hours after waking up and no later than two hours before going to bed. The same applies to food intake. If you get up at 8 am and have breakfast at 8:30 am, then you should not sit down at the exercise bike until 10:30 am. If you plan to work out in the evening and your bedtime falls at 10:00, then the optimal time for training will be 8 pm.

4. Preliminary preparation.
Despite the fact that, from the side, exercises on an exercise bike seem simple and uncomplicated, the athlete’s muscles are seriously tense at the time of training. Therefore, before you directly start working on your body, you should warm up all muscle groups of the trunk, legs, buttocks. A few squats, bends and leg swings are enough and you will already feel how your body wakes up and prepares for more serious loads.

5. Comfort is the key to success.
Remember: clothes and shoes should be as comfortable as possible for sports. Even if it seems to you that without heels, in sweatpants and with hair pulled back in a ponytail, you look less impressive. The exercise bike will not work worse from this, believe me. But the comfort in such equipment will be maximum, and this is important.

6. Sisyphean labor. Everyone has a different level of fitness. Even if your husband, work partner, or that gym neighbor over there is doing more difficult exercises, you should not immediately switch to his training program. Remember point 2: health is above all. It is better to gradually increase the load, thereby improving your own results.

Workout

On the Internet you can find specially designed programs for exercising on an exercise bike. It all depends on what result you want to achieve. Perhaps you need a rehabilitation program. Or you want to find a method for losing weight. In any case, all programs are divided into three types: for beginners, more intense training and for athletes. Let's consider each of them.

Remember that jumping through the stages is not recommended! Even if you need a toned, slender body right now, you should not immediately move on to intense training. Start with the basics.

For weight loss

A slender and toned figure, beautiful hips - this is what most girls strive for. And an exercise bike can be a great help in this matter! There are a lot of programs for weight loss. We bring to your attention one of the most effective workouts, thanks to which you will quickly achieve the desired results and be able to burn the right amount of calories.

• 1-3 minutes. We warm up the muscles. The speed scale of the exercise bike shows no more than 15-16 km / h, the resistance is 20%;
• 3-7 minutes. We are moving into the active weight loss phase. We increase the speed to 20 km / h, resistance to 40%;
• 7-9 minutes. Without changing the parameters, lift the pelvis above the saddle of the exercise bike and, alternately leaning on each leg, continue to pedal;
• 10-13 minutes. Sit back on the seat, slow down to 17 km/h;
• 13-16 minutes. Increase the speed on the exercise bike to 24 km/h and the resistance to 50%;
• 17-19 minutes. We repeat 3-7 minutes of training;
• 19-21 minutes. We gradually stop the exercise on the exercise bike.

That's all! Regularly using this program, you will quickly put your body in order. Remember: losing weight is easy!

After each workout, fitness instructors recommend stretching. So the effect of exercising on an exercise bike will be maximum.

For rehabilitation

Rehabilitation programs are a separate group of classes. They are intended for people who have undergone various injuries and operations. And the exercise bike helps to get back on your feet, to properly develop muscles. Therefore, in every major rehabilitation center there is a sports room with sports equipment.

There is no universal program for patients. Depending on the severity of the condition and the cause of rehabilitation, a specific training methodology is developed. Therefore, if you need medical treatment, it is better to consult with your doctor.

Thus, the exercise bike is able to solve all problems: from weight loss to rehabilitation. Go in for sports! And your body will thank you!

Probably, the following phrase will not become some kind of revelation for you, but every business must be done wisely and skillfully. A simple rule, but it almost always works: after all, if you do something thoughtlessly, then you just waste your time resources in vain.

This rule applies to sports training as well. Systematic, class schedule, methodicalness - it is they that allow you to develop and strengthen the body, illiterate classes can not only be not very effective, but also be harmful.

Therefore, it is important to separately consider training programs for different goals and objectives.

About the benefits of cardio training

We will not describe for a long time the various advantages of training on this simulator. Even a simple home or exercise bike is capable if you do it correctly. Recall that there is everything. We have considered all the nuances of choosing this unit.

We note the most important:

• the cardiovascular system- cardio training improves the functionality of the heart and blood vessels, the exercise bike is one of the best options for this;
• respiratory system- not only the volume of the lungs increases, but also the oxygen potential of muscle tissues, breathing becomes deeper, the pulse becomes more measured;
• general tone- aerobic exercise (regular) improves the condition of your muscles, ligaments and joints.