Now, when not only training in fitness centers, but also home exercise equipment is quite accessible, for many women the question of whether it is possible to lose weight on an exercise bike is very relevant. Exercise bike is a special simulator that is designed to simulate cycling. In this case, in different modes: with or without lifting. It is proved that the higher the rise, the more calories burned, and, accordingly, the training on a stationary bike for losing weight becomes more successful.
Weight loss with an exercise bike: who is suitable?
It is necessary to take into account the features of the load: the exercise bike helps to lose weight precisely due to the load on the lower part of the body: the lower leg, thighs and buttocks. Thus, due to aerobic load and active burning of calories, your body will lose weight entirely, but only the thighs and buttocks will take on an appetizing, seductive form! If the main problem of your figure is the back, stomach or hands, it makes sense to look at the stepper, which involves more muscles.
Thus, the answer to the question whether the exercise bike helps to lose weight will be the same for everyone - yes. However, for a harmonious development of the body it must be combined with other exercises that give the main load to the muscles of the hands, chest, back and the press.
How to lose weight while exercising on an exercise bike?
The program of weight loss on an exercise bike assumes, first of all, regularity. There will be no regularity - there will be no results, and the question of how to lose weight on an exercise bike will remain a question. Are you ready to take the matter seriously? Then put a reminder in the phone, draw a graph on the wall, in general, do everything to not miss a single lesson. The parameters are as follows:
- The optimal schedule for beginners: 3-4 lessons per week for 30 minutes each, the pulse is not more than 100 beats per minute.
- Classes for the intermediate level (after a month or two of regular training): 3-5 lessons per week for 45 minutes each, pulse - from 110 to 120 beats per minute.
- Occupations of the level of pros (for women who practice 2-3 months average level, or easily cope with it): classes 5-6 times a week, 40-60 minutes each, with a pulse from 120 to 140 beats per minute.
Watch your pulse and well-being. Exercise on a stationary bike for weight loss should not lead you to utter exhaustion!
How to lose weight properly on an exercise bike?
The question of how to lose weight using an exercise bike, will never ask a man who knows how to lose weight at all. The fact is that the splitting of fat deposits always occurs as a result of the same process - lack of calories. The most correct, gradual and effective weight loss occurs if you reduce the usual intake of kilocalories by 200-300 units per day and burn the same number of calories by using an exercise bike.
As a result, without experiencing acute hunger, your body receives a deficit of 400-600 kilocalories, which it replenishes, using previously deferred reserves. Since it is impossible to quickly lose weight on an exercise bike without controlling your diet, we will consider methods of easy change in nutrition that will help you, without making difficult calculations, reduce the number of "extra" food calories:
- Do you drink coffee with milk and sugar, sweet sodas and juices? Replace them with water or mineral water. This will give you minus 100-200 kilocalories.
- Do you add mayonnaise, ketchup, sauces? Give up the supplements and take 50-100 kcal from the ration.
- Do you drink tea with sweets? Refusal of usual 3-5 sweets removes 100-150 kcal per day!
- Do you cook in a frying pan? Cooking in the oven, steamer, multivark or aerogrill without fat will reduce the caloric content of the diet by 70 - 100 kcal.
Eliminate fat food from the diet, sweetly pamper yourself a little and only in the morning. In this case, your exercise bike will meet your expectations!