Home exercises on the exercise bike for weight loss.

Such sports equipment like an exercise bike, used for decades. Even in Soviet times, he was a frequent guest gyms and regular apartments. But still tocatta debate about whether it is effective in the fight against extra pounds.

It is obvious that providing aerobic cardio, training on the exercise bike allow you to strengthen specific muscle groups, including: calves, thighs, abs and oblique muscles. But to win with it, the so-called “orange peel” and to lose weight not everyone can. So can anyone help this wonderful unit for people who are overweight?

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

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

If simulators, based on the sport, the primary task is the development of muscles, exercise bikes, used at home – it is the burning of calories for weight loss. The producers are “named” often accompany their product as a reminder for consumers, which shows the basic postulates of use of the unit, providing optimal results. Among them:

1. Regular exercise. Preferably be determined before the start time, duration, and frequency, in order to adhere to the schedule.


2. Development schedule in accordance with the characteristics of the organism. Each of the programs, even confirmed in practice efficiency, it is necessary to adapt it for ourselves, changing time intervals, the load. Experts identify two main approaches: short-term daily activities (for unprepared people) and continuous exercise three times a week (for active and ready for a heavy load). Note that choosing the second set, must be exempt from training 1-2 days for recovery.


3. The absence of congestion. Trying to increase the time and frequency of the lessons, instead of a sharp weight reduction to get the opposite result. The body under stress ceases to accumulate energy for exercise and trying to “save power” to ensure the more important functions of life.


4. A diet. This factor is relevant for those wishing not only to reduce the waist, arms, thighs and lose subcutaneous fat, but also to reduce weight. After all, when the load calculation takes into account the calories consumed during the day. Agree that uncontrolled eating high-calorie foods, you must perform the back-breaking loads for combustion.


5. Changing modes of training. The developers recommend alternate the two most common 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 pulse). This is perhaps the most important producers Council, to which are attached professional trainers and physicians. This tactic allows you to get the maximum effect without risk to health, which is also true for those suffering from overweight people.


7. The use of additional fat burn tools. Enhance the effect of training can be tailored shorts or warm skin cream. But this is not mandatory.

By adhering to these very simple recommendations, you can significantly lose weight by training on a stationary bike. Otherwise, the effects of exercise will be only inflated legs and press.

How to choose a bike for the house?

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

What is the landing to choose an exercise bike?

There are two main options for athlete’s landing, used stationary bikes: upright and horizontal. They differ fundamentally created by the load on the muscles. So do not ignore 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 strain. Its advantage is the more calories you burn and the more familiar position.

Horizontal landing is considered more secure 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, then choose the option with a vertical landing.

Types of resistance in exercise bikes.

In this setting, there are also mechanical, magnetic and electromagnetic bikes.

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

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

Electromagnetic variants are among the most expensive models. They allow you to achieve maximum effect, controlling the session and automatically making the necessary load.

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

In order to choose the optimal model of bike, be sure to consider also:

• additional features (to pay for obviously not worth the extra);


• manufacturer;


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


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


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

The exercise program to lose weight on the bike.

Developing the schedule, the purpose of which is weight loss, you should pay maximum attention to two dimensions: intensity and frequency of the pulse.

The intensity on the bike.

The frequency and duration of exercise for weight loss is:

• the initial stage: a half-hour of workout a day for 6-8 weeks.


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


• enhanced mode: hour sessions with one day of recovery week.

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

Optimal heart rate (pulse rate) for fat burning.

During training it is necessary to control the pulse. It should be kept 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 at the level of 120-130 beats per minute. If less than 117, the efficiency of burning fat will decrease, and if more than 135, it is already too much, because increased stress on the heart, and you can only hurt yourself.

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

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