The exercise bike is primarily a cardio machine designed to provide you with many benefits if practiced regularly. But what many people still ignore today is the fact that it’s also fitness equipment that can help you lose weight without going on a drastic diet. . How? Or what? Find the answer in this guide to lose weight with your exercise bike
Gradually increase the duration of your workout
Accessible to everyone, the exercise bike is suitable for all ages and not just those with exceptional physical condition. In fact, to lose weight on an exercise bike, you have to choose a very specific training mode. In general, the duration of a weight loss exercise is between 30 and 60 minutes. Some beginners start off lightly, with sessions of 15 minutes to 20 minutes during the first two weeks. This is of course the lowest level. However, it is also possible to start with 5 minutes a day and then gradually build up the duration of the training, as well as the intensity of the pedaling. Therefore, the body will gradually adapt to the physical activity you perform and very soon you will feel all the benefits of the exercise bike, as the results will appear after a few days.
The different training programs of the exercise bike
To quickly get used to exercise, here are three 1-hour weekly workout programs to get you started. The first is to do 3 20 minute sessions per week, which are available to everyone. The second consists of 4 15-minute sessions and the third requires only 12 minutes of exercise 5 times a week. Once the body is well established, it is enough to do the sessions regularly every week. Also keep in mind that the ideal training program is to pedal for 3-4 hours a week, for which you should of course have enough time. This ideal workout consists of 3 sessions of 60 minutes, 4 sessions of 45 minutes or 5 sessions of 35 minutes per week. At best, these exercises will allow you to lose up to 1 kilogram per month, depending of course on your current weight and your diet, which, as a reminder, should be varied and balanced.
At what time of day should you cycle?
If you’re about to buy a high-performance exercise bike, you may be wondering if there’s a better time of day than the other to use. But in reality you can exercise at any time of the day or night. Exercising on an empty stomach is not recommended. However, some of the calorie reserves will have been burned during sleep. Therefore, it is recommended to eat before cycling, especially for people who are overweight or who are not used to physical activities. Most athletes today train in the late afternoon or evening after work to relax after a tiring day. To avoid possible burnout, it is best to limit yourself to 3-4 hours per week. It is even advisable to consider the weekend as a rest time and only exercise during the week. These guidelines should be considered to lose weight quickly while maintaining good health.
Warm up well before and after using the exercise bike
As with any sport, a warm-up is essential as it prevents the risk of muscle elongation and tension in particular. In the stationary cycling area, this action is dedicated to the first five minutes in which you start pedaling with minimal resistance. Warming up is not part of the workout per se, so it should not be included in your pedaling time. The same goes for the last 5 minutes, it is of course not advisable to stop suddenly. As long as you’ve warmed up properly, you probably won’t have muscle soreness the next day. During the session, you will sweat and lose a significant amount of water, so we recommend drinking plenty of water throughout the day to stay perfectly hydrated.
Unfortunately, very often consumers think that it is enough to balance their diet to lose weight, but it is also essential to do physical exercises to remove fat and restore body tone.