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Are you trying to lose weight, but do not desire to be surrounded by the crowds of gym goers or to be subject to the weather changes? An exercise bike can be a fantastic weight loss product that you might have missed! If you are at the beginning of your journey of fitness or have just picked it up again after a long pause, this low-impact cardio machine is a great way to lose some calories and fat from your body—without leaving the comfort of your living room.
Weight loss is primarily about one thing: the number of calories burned has to be greater than the amount of calories taken in. And this is what cycling does. Jumping on an exercise bike is not only fast, but also gentle on your joints, therefore, suitable for all ages and physical conditions. You can even do a workout while still watching Netflix or social media browsing.
Have you ever thought about how the cycling grounds push you through fat loss? The main reason is that cycling involves some of the body’s most active muscle groups like the quadriceps and the glutes, which require a lot of energy, thus resulting in the highest calorie burn. Furthermore, an investigation has shown that working out on an exercise bike, combined with good diet, contributes to fat loss in a big way and, at the same time, helps you to have a higher level of stamina and a healthier heart.
Thus, how should you go about your exercise bike workouts for fat loss?
If you are a novice, you should begin by taking long and steady rides two or three days per week. As time goes on, you can get to the point of adding some interval training in order to get better results. The most effective way to quickly burn calories and continue enjoying the benefits of a still-higher metabolism after leaving the bike is to perform High-intensity Interval Training (HIIT). That is, it is pedal furiously, and then take some time to relax the muscles, with a few sprints thrown in.
If you do not know what to do exactly, here is an example of a quick and powerful 30-minute HIIT workout that can be performed with any stationary bike:
30-Minute Exercise Bike HIIT Workout
- 5-minute warm-up (easy pace)
- 5 rounds: 30 seconds of high intensity + 30 seconds recovery
- 2 minutes active recovery (easy pedaling)
- 6 rounds: 20 seconds of hard pedaling + 40 seconds recovery
- 2 minutes active recovery
- 5 rounds: 20 seconds all-out effort + 40 seconds recovery
- 5-minute cool-down (easy pace)
Not many people have the time to invest in marathon workouts. Doing 150–300 minutes of moderate activity per week, or 75–150 minutes of vigorous activity per week is according to the U.S. Department of Health good enough. This is feasible if short and intense workouts are part of your workout program.
For optimal results, add strength exercises to your workout routine twice a week. In addition to helping you pack on muscle, strength training also increases your resting metabolism, meaning you continue to burn calories even after your workout is over.
However, if you are still indulging in the wrong foods, none of these will matter. The formula is to choose whole, nutrient-dense foods, and control your calorie intake to match your fat loss goals. Go for lean proteins, complex carbohydrates, and healthy fats, while at the same time, drink lots of water and get quality sleep.
If you struggled with staying consistent with your training, the advantage of using a stationary bike is that you can do your session whenever and wherever. Furthermore, by means of virtual rides and online classes, you may come up with different thrilling experiences. Always remember that the most effective training regimen is that which you will stick to.
Be sure that you are all set; fill your water bottle, get your playlist, and hop on your bike—off to the races, go for a slimmer and fitter self—as easy as 123, simply with your exercise bike, and you do not even need to go to the gym.
