Home exercise bikes for weight loss.

Such sports equipment as the bike has been used for decades. Even in Soviet times, he was a frequent guest gyms and conventional apartments. But still sharpened the debate about whether it is effective in the fight against extra pounds.

Clearly, providing aerobic cardio, exercise bikes allow you to consolidate certain muscle groups, including: calves, thighs, abs and oblique muscles of the back. But to win with it, the so-called “orange peel” and lose weight not everyone can. So can you help this wonderful machine and overweight people?

Does an exercise bike to lose weight? Features of operation.

Choosing a trainer for weight loss, not all think about design considerations and the manufacturer’s recommendations for its use. Meanwhile, each of the shells is designed in accordance with defined targets.

If professional trainers, established on the basis of sports complexes, the primary task is the development of muscles, exercise bikes, used at home by yourself – it is burning calories for weight loss. The producers of “filename” often accompany your product reminder for consumers, which lists the basic tenets of the use of the unit for optimum results. Among them:

1. Regular workouts. Preferably be determined before the start of their time, duration, and frequency to keep to the schedule.


2. The development schedule in accordance with the characteristics of the organism. Each of the programs even been practice efficiency, you need to adapt for yourself, changing the time intervals, the load. Experts distinguish two main approaches: short daily training (untrained people) and lengthy training three times a week (for active and ready for a heavy load). Note that, choosing the second set, must be freed from training 1-2 days for recovery.


3. The lack of congestion. Trying to increase the time and frequency of classes, instead of sudden weight loss to get the opposite result. The body under stress ceases to accumulate energy for exercise and trying to “save power” for the more important functions of life.


4. Dieting. This factor is relevant not only for those wishing to reduce the amount of waist, arms, thighs and banish body fat, but also to reduce weight. After all, when you load calculation takes into account the number of calories obtained during the day. Agree that uncontrolled eating high-calorie foods, you must perform an impossible burden for their burning.


5. Changing modes of training. The developers recommend to alternate the two most simple schemes: uniform interval and the load. It is necessary, maintaining a stable speed, intermittently accelerate and decelerate.


6. Control of heart rate (heart rate, or simply pulse). This is perhaps the most important producers Council, which is adhered to professional trainers and physicians. This tactic allows you to get the maximum effect without risk to health, which is also true for overweight people.


7. The use of additional ” funds. Enhance the training effect can special shorts or warming the skin cream. But it is not required.

By following these very simple recommendations, it is possible to significantly lose weight by working on the bike. Otherwise the effects of exercise will only be inflated legs and press.

How to choose an exercise bike for the home?

A wide variety of shells, on the one hand, allows to choose the most relevant requirements, and in any price range, and complicates the choice of those who know little about the functions, features and modes of modern bikes. The types of shells depend on the number of features, the most significant of which are: the landing and the principle of resistance.

How to choose a landing exercise bike?

There are two main options for landing the athlete used in spinning classes: vertical and horizontal. They differ fundamentally created by the load on the muscles. So do not neglect this parameter selecting unit.

Vertical planting is no different from the standard posture, which the athlete is on the bike. It increases attributable to the spine and spinal muscles load. Its advantage consists in the greater calories you burn, and the more usual position.

Horizontal landing is considered safer because it reduces pressure on the spine and joints. It allows you to engage reclining, leaning back. This position reduces the load on the vessels, but is less effective.

Hence the conclusion: if you want to get maximum efficiency from practice, we choose the option with vertical boarding.

Types of resistance exercise bike.

This parameter distinguish mechanical, magnetic and electromagnetic stationary bikes.

Mechanical can be a drum or belt. Their main advantage is low cost. While the disadvantages are the limited functionality and noisy work.

Average-cost option are magnetic exercise bikes, resistance which is provided by two magnets. Among their advantages: more options load, which can change by removing or convergence magnets; the silence and the presence of the computer that allows you to monitor the progress of your workout.

Electromagnetic options are the most expensive models. They allow you to achieve maximum effect, controlling the course lessons and automatically presents the required load.

Recently manufacturers have joined the lineup another option exercise bike, which is called the Ergometer. It has the greatest functionality, and by controlling the main parameters during the training, provides the optimal load, given heart rate (heart rate), the weight of the athlete and BMI (body mass index). But while this type of equipment is not available to ordinary consumers due to the high cost and is purchased only for the elite gyms and rehabilitation centers.

To select the optimal model of bike, be sure to consider also:

• the presence of additional features (to overpay for it is not worth it);


• the manufacturer;


• the quality of the product (try the simulator and the computer is still in the shop);


• dimensions (this factor is especially important for owners of small apartments);


• nominal weight of the athlete (if you weigh in the range of 80 kg – choose the model with the minimum parameter ≤100).

Workout program for losing weight on the bike.

By developing a schedule of classes, which aim it is to lose weight, you should pay maximum attention to two parameters: the intensity of the exercise and heart rate.

The intensity of training on the exercise bike.

The frequency and duration of exercise for weight loss is this:

• initial stage: a half-hour of workout every other day 6-8 weeks.


• the transition from the initial to the main stage: training for 45 minutes with a couple of recovery days per week. This intensity is optimal to maintain the achieved effect and prevention of weight gain.


• enhanced mode: hour sessions with one day to restore a week.

Be preceded by a training session on the exercise bike should always warm-up that includes the basic elements of a thorough stretching and warming up caviar muscles.

Optimal heart rate (BPM) for fat burning.

During training it is necessary to control the heart rate. It is necessary to keep within the minimum and maximum levels. How is it calculated?

Min. level: (220 – your age) x 0.65

Max. level: (220 – your age) x 0.75

For example you are 40 years old:

Min.:(220 – 40) x 0.65 = 117 BPM

Max.: (220 – 40) x 0.75 = 135 beats per minute

I.e. for a person who is 40 years old, you need throughout the workout to keep your heart rate 120-130 beats per minute. If less than 117, the effectiveness of fat burning is very reduced, and if more than 135, then it’s already too much, because it increases the load on the heart, and you can only hurt yourself.

It is important to follow the recommendations for training and not to expect immediate effect, continuing to work on yourself. Very soon “to pedal” will become a habit and beautiful body will be the reward for hard work.

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