Being overweight, or a little too round can be a real factor of social discomfort today. Losing a few calories to refine your figure has become a daily battle. Thus, sport is one of the most recommended practices in the process of weight loss.
However, if you are not prepared to do intensive and classic sports, you can opt for the exercise bike to lose weight . It is an interesting piece of equipment for playing sports without having to leave home . It is easy and simple to use, but has a lot of benefits for your body. It is therefore possible to burn fat while having fun on your exercise bike.
Here’s everything you need to know about the exercise bike and weight loss.
Lose weight with the exercise bike: the principle
The exercise bike is a fitness device that you can install anywhere in your apartment or house. It allows you to do exercises and is suitable for all profiles, whether you are a beginner or an expert.
Today it is very easy to get an exercise bike in the market. On this site, you can easily find the right one for you. Its regular use has a lot of benefits. Indeed, it is obvious that the exercise bike is a great ally in the process of weight loss. It allows you to burn an impressive amount of calories, quickly with each session. Cycling is also one of the sports that burns the most calories
The exercise bike speeds up the metabolism
The accumulation of fat in the body is the basis of weight gain, and the accumulation of fat is caused by the slowing down of the metabolism. The exercise bike helps you lose weight by speeding up the body’s metabolism.
More clearly, riding an exercise bike allows you to make considerable energy expenditure. The more energy you expend, the more calories you burn by speeding up the metabolism. The exercise bike makes you lose seven times more calories than when you are at rest. It also burns it off, as much as sports like table tennis and water skiing.
The exercise bike works and tones the muscles
Also, by doing the exercise bike, you build and tone the muscles located in the lower part of the body, which firms your figure. Cycling also works the muscles in the abdomen, which results in the loss of fat located there.
It is therefore quite clear that the exercise bike makes you lose weight.
Tips for maximizing weight loss
To see the benefits of the exercise bike on your body in record time, you have to do it in the right way. Here are some tips for truly losing weight with your exercise bike.
Adopt a good training format
Between the Hiit workout format and cardio, it is still not clear which one burns the most fat. On the other hand, it is clear that varying your exercises during training is the key word for rapid weight loss.
If you do the same exercise all the time, your body will get used to it, and your metabolism will no longer increase despite physical activity. It is therefore recommended to vary the exercises again and again!
Also, take advantage of all the exercises that the exercise bike offers you, play on the rhythm, the slopes as well as the resistance, to burn the most fat. It should be noted that the bicycle essentially works the posterior chain. In order not to put your physique out of balance, supplement the bike with upper body strength training exercises.
Ride a regular exercise bike
Obviously, it is not by riding an exercise bike once in passing that you will be successful in losing weight. To lose weight sustainably and quickly, you have to do three 60-minute training sessions per week. Start the session with about 10 minutes of warm-up at the start, and 10 minutes of cool-down at the end.
However, the three days you have to cycle should not be consecutive, as it is very important for the body to recover. Alternate physical exercise and rest. During your workouts with the stationary bike, use acceleration, then alternate with the normal rhythm, this makes it possible to intensify the physical activity.
Step 1: warm up
Before starting your training, it is always important to warm up for at least 10 minutes. The goal is to gradually increase its pace in order to prepare the body for the effort and optimize its performance.
Step 2: the training format
There are several training programs. The goal is to choose one exercise per session and vary the exercises over time. Here are some effective training programs to lose weight using an exercise bike:
It is my favorite training method and probably one of the most effective for weight loss. The goal is to alternate periods of sprinting (at high intensity) and periods of recovery (lower intensity). For example, you can do 20 seconds of sprinting, then 2 minutes of low intensity recovery. Generally, this cycle is carried out several times (5 to 6 times for example). In addition to burning as many calories as possible, your workouts go much faster. Usually, interval workouts do not exceed 30 minutes.
It is possible to modify the resistance on your exercise bikes in order to simulate the reliefs that can be encountered when cycling outdoors. Resistance training is helpful for weight loss. The more difficult the workload, the more calories you will be able to burn!
Continuous training is surely the most used method. It consists of pedaling at a constant speed for a determined period of time. Usually, the training time varies between 20 minutes and 1 hour. This is particularly useful for developing cardiovascular endurance.
Step 3: stretching
Once your training session is over, it is necessary to start a recovery phase, the goal of which is to pedal at low intensity for at least 5 minutes in order to lower your heart rate. Secondly, it is wise to perform a number of stretches with the aim of avoiding muscle stiffness and promoting better muscle recovery. I have already written an article on this subject if you are interested: the guide to stretching well after sport.
+ Adopt good habits
It is now certain that by pedaling your exercise bike, you can lose weight quickly. However, riding an exercise bike is not enough to lose weight. This exercise must be accompanied by certain good habits.
Adopt good food hygiene
For best results, the exercise bike should be accompanied by good food hygiene. It is true that it is an activity that burns calories. However, you should know that during a 45-minute cycling session, you lose around 600 calories.
Typically, 1 gram of fat equals 9 calories. So, to lose 1 kg of fat, you have to burn 9000 calories. So, biking is no excuse for eating high calorie foods. If you eat high calorie foods, you are causing fat storage, which will negatively influence the weight loss process.
To lose weight while riding an exercise bike, it is important to create the maximum calorie deficit in the body. A healthy and balanced diet is therefore essential for lasting results.