Training on the exercise bike for weight loss and endurance
To keep yourself in shape, it is not necessary to go to the gym. You can just as well study at home if you have the time and desire. Training will be especially effective if you use modern technical means. One of the most popular and productive devices for practicing at home is an exercise bike.
Below we will look at what is an exercise bike, how to do it correctly, to lose weight, how best to prepare for training, and which training program is the most effective.
The benefits of training on the exercise bike
Exercise bikes became fashionable relatively recently – in the 1990s of the XX century. Prior to that, only professional athletes trained on such devices. Now they are available to almost everyone – just buy a subscription to a fitness club or buy a home exercise bike – a bicycle simulator.
The device belongs to a group of cardiovascular machines. With it, you can conduct intensive aerobic training for endurance and strengthening the heart muscle.
The use of the exercise bike is multifaceted:
- Training allows you to lose weight;
- Develop the respiratory system and heart;
- Improve blood circulation;
- Make a slim figure;
- Strengthen and develop the muscles of the legs.
This device copes with its main task – the burning of calories and the transformation of fat into energy. The effectiveness of the exercise bike is very high, and the probability of injury during training is minimal. Even people who have problems with the spine and joints are allowed to take classes at the bike station.
Calorie consumption on a stationary bike is comparable to energy costs when running on a treadmill. Studies show that in an hour of training in the body is converted into energy (burned) about 500 kcal. The result of regular classes will be slim buttocks and hips, taut and embossed calves, decorated waist.
The benefits of exercise bike
Cycling in the park will, of course, incomparably more aesthetic pleasure, but home training on the simulator has its advantages:
- You can do in any weather;
- No additional equipment is required – a helmet for safety, special footwear;
- The risk of collision and fall from a stationary bike is zero;
- The device takes up little space;
- The exercise bike allows you to control the state of the body and the effectiveness of training.
Modern devices are equipped with computer equipment for monitoring the pulse, the number of calories burned, the “distance” traveled. The device has several modes of intensity, which allows you to correctly dose the load. The exercise bike is designed in such a way that even a person with minimal training can achieve an optimal result.
Basic rules for training
How to practice on a stationary bike to lose weight and make a slim figure? It would seem that there is nothing difficult in it – sit down and spin the pedals. However, a systematic and competent approach to classes will be much more beneficial than intensive training on a bicycle machine to your mood.
The following parameters are decisive for successful studies:
- Technique and body position;
- Load range and determination of the optimal heart rate;
- Monitoring indicators;
- Equipment (clothing);
- General rules of fitness.
Consider the main points in more detail.
The main criterion for technically correct training is the position of the back during exercise. Do not bend too much the lower back, as many newbies do. The back should be kept in a natural and relaxed position, a slight rounding of the shoulders is allowed.
Hands need to relax: do not carry on them the main weight. The feet should be placed parallel to the floor, and the knees should be directed forward or slightly inward to achieve a uniform muscular load. Keep your head straight as if you are driving along the road and look ahead. And be sure to adjust the height of the seat!
Optimum load range
Exercises on a stationary bike will only benefit the body if the range of loads corresponds to your abilities. During training, it is important to take into account your own feelings and monitor the pulse rate. For losing weight, you should choose an average level of intensity: the pedals of the device should rotate fairly easily. If the load is increased, the training time will be reduced. To lose weight, you need to rotate the pedals for at least 30 minutes, otherwise the process of fat burning will not start.
The most important indicator – the pulse rate. First you need to calculate the maximum heart rate, then find out the optimal heart rate zone, which will allow you to conduct the most effective exercises on a stationary bike for weight loss and body shaping. At the warm-up stage, the pulse should not exceed 60% of the maximum value; at the main stage of training, the heart rate should correspond to 65-75% of the maximum.
Always track your heart rate, distance traveled and other indicators provided by the simulator computer. Experts advise to keep a detailed training log: this will allow to achieve maximum productivity from classes. Log the training time, the number of calories burned, your own feelings, weight readings. So you can more clearly assess the results of the exercises.
T-shirt and special cycling shorts are ideal for practicing. They facilitate landing and do not interfere with movements. Some use for special contact with the wheel special gloves. Shoes should be with a rigid sole for good fixation: slippers and shoes for intensive rotation of the pedals are not suitable. Comfortable sneakers or sneakers will do.
These rules are known to all, but some of them for some reason forget:
- Control your breathing – breathe evenly and always through the nose;
- Do not start without warming up: the joints, ligaments and muscles need to be warmed up before the load;
- Do not interrupt the training abruptly: make a so-called “hitch” that helps the heart move from a high frequency of contractions to a normal one;
- Do not start the exercise if you feel unwell or weak.
The duration of the training and the level of the load must correspond to the goals and physical abilities. If you exercise on a simulator to lose weight, the time of one session should take at least 40 minutes. Engage to the music – so training will not seem too boring.
How to prepare for training
You should choose the optimal time for training. Focus on the biorhythms of your own body. If you are a “lark”, train in the morning, if you are a night owl, choose a time in the 2nd half of the day. You should not sit on the simulator earlier than a couple of hours after sleep and later than 2 hours before a night’s rest.
After eating to physical exertion also must pass at least 90 minutes. Do not smoke, do not drink coffee, do not use medicine one hour before the training. If you feel dry mouth or thirst during exercise, rinse your mouth or take one sip – large amounts of liquid are not recommended.
Start with a warm-up: it should involve those muscle groups that will work. Do the complex consisting of squats, bends, warm-up muscles and joints of the shoulder girdle. You can massage and rub the knee joints, because they bear the bulk of the load during the rotation of the pedals. Do not forget about stretching the muscles of the lower extremities.
See also: Home workouts for beautiful buttocks
The main condition for successful exercise cycling is regularity. You can start with classes for 20 minutes, gradually increasing the duration to 45 minutes, and then to 60. The frequency of training is at least 3-4 times a week.
There are two types of loads: uniform and interval. Uniform load implies the same pace throughout the entire session, with interval load – intensive pedal rotation alternates with a calm pace. Practice shows that it is the interval training on the exercise bike that provides the most optimal result for body correction and weight stabilization.
Approximate interval training scheme:
- 5-10 minutes – warm-up (rotate the pedals in comfort mode, simultaneously stretching hands).
- Acceleration for 30 seconds – maintain an average pace and control your breathing.
- Maximum intensive load for 30 seconds – maintain the fastest rate in the range of permissible load.
- Alternate the calm stage and the intense stage several times.
- 10-15 minutes – a hitch.
This rate allows you to reduce the total time of classes and to achieve a more pronounced effect.
Even if you are completely healthy, consultation with a doctor before cycling will not be superfluous. At the first classes, watch your feelings carefully. If nausea, shortness of breath, pain in the heart, dizziness, exercise should be stopped.
Contraindications to the load on the exercise bike are:
- Hypertension stage 2 and 3;
- Cardiovascular failure;
- Angina and ischemic disease;
- Diabetes mellitus in the acute phase;
- Oncological diseases.
You should not begin to train if you have a cold, have infectious diseases, feel weakness or pain in the joints and spine. If you have injuries, sprains, bruises that are not cured until the end, use means of protection – compression bandages, special tapes for fixation.