The exercise bike is a cardio exercise machine for home use that simulates cycling. Modern models of exercise bikes were invented in the 70s of the XX century, and at the moment the exercise bike is one of the most popular simulators for students. If you want to know more information about Exercise bike you can check at Life Fitness Bike.
The modern rhythm of life with a tight schedule and constant deadlines practically deprives us of the chance to go cycling, and there is not always time for fitness in the gym.
That is why cardiovascular equipment is so popular for home use, in particular, exercise bikes. This is the perfect sports simulator that will help you lose weight, improve your body shape, train your body, improve the cardiovascular system, get rid of problem areas and cellulite.
You will receive high quality cardio training without leaving your home, which is convenient to combine with watching your favorite series or reading an interesting book.
Let’s take a closer look at the features of the exercise bike, its advantages and disadvantages, and also consider the question of how to choose an exercise bike and whether it is possible to lose weight with it.
Exercise Bike: General Information
What is an exercise bike?
This is a construction in the form of a stationary bicycle, in which the load is carried out due to the rotation of the pedals.
The faster you spin the pedals, the more speed you develop, and the more intense the training is. In addition to speed, you can adjust the level of resistance (as when riding a bike on a mountain road, when you need to go up and down) , thereby loading your leg muscles harder. By regulating the load, you will conduct an effective cardio training, receive a charge of vivacity and take a step towards the formation of a taut and slender figure.
The exercise bike is one of the most effective simulators for weight loss. Due to the rapid rotation of the pedals, you will raise the pulse and burn fat, while strengthening the muscles of the legs, buttocks and back by adjusting the level of resistance. At the same time, you will train your heart muscle and strengthen your respiratory system. And all this without leaving home!
Of course, it is important to remember that the exercise bike will allow you to lose weight only if you exercise regularly and follow the diet. But at least with regular workouts problems should not arise you can train and watch your favorite movie at the same time.
Pluses Exercise Bike:
Exercises on the stationary bike are an excellent cardio load, thanks to which you can strengthen the cardiovascular system, lower cholesterol, normalize blood pressure, and train the heart muscle.
Exercise on a stationary bike helps burn calories, speed up fat loss and increase metabolism. This is a great way to lose weight at home, because for an hour classes on the exercise bike, you can burn 500600 calories.
Training on the bike manager helps to strengthen the muscles of the legs and buttocks, which is often the dream of the fair sex. At the same time you do not increase the hips in the volume, and dry them, make it more elastic.
The exercise bike develops endurance, which will help you in everyday life. You can easily endure physical activity without shortness of breath and fatigue. In addition, this useful sports activity improves sleep, strengthens the immune system and stimulates blood circulation.
Trainings on the exercise bike are suitable for people of any age and activity. It is impossible to drop from it, it is easy to operate and does not require you to have in depth knowledge of the correct technique.
Exercising on a stationary bike is a more gentle load on the joints of the legs and the spine than, for example, running or jumping. The exercise bike is an excellent prevention of sciatica, osteochondrosis, neuralgia, stroke, thrombosis, diabetes, obesity, injuries of the joints and ligaments.
The exercise bike has a small size compared to other home cardiovascular machines (for example, an elliptical trainer or a treadmill) , so it does not take up much space in the apartment. In addition, portable models of exercise bikes are sold, which will easily fit even in the closet.
Exercise bikes have a fairly low cost compared to other cardio simulators. Minimum prices for an exercise bike are in the range of 5.00010.000 rubles, and for 20.00025.000 you can buy a very good model with all the necessary functions.
During training on the exercise bike, you can calmly read a book, watch movies and TV shows. For example, a treadmill and an ellipsoid require a greater concentration of attention, so combining them with other activities is not always possible.
Due to the fact that exercise bikes have long become popular with trainees at home, a wide range of models with different characteristics is presented on the fitness market. You can easily find a suitable model for yourself at an affordable price.
Contraindications for Training on an Exercise Bike
If you have any chronic or acute illnesses, we recommend that you consult with your doctor before workouts on a stationary bike.
Intense cardio loads can aggravate the disease or provoke an exacerbation, so you should not risk your health. If you feel nauseous, dizzy, dark in the eyes, or chest pain during a workout, stop the workout, walk 10 minutes around the room at a quiet pace.
Classes on the exercise bike are not recommended in the presence of the following diseases:
● Cardiovascular failure
● Angina, tachycardia
● Diseases of the musculoskeletal system
● Knee problems
● Frequent hypertensive crises
● Oncological diseases
● Serious diseases of the bones and spine
During pregnancy, you can train on a stationary bike only with the permission of a doctor and with experience training. In the first two months after birth, intense physical exertion on the simulator should be avoided.
But if you do not have any contraindications and complaints on health, then you can safely begin to train on a stationary bike for weight loss and body shaping.
Exercise Bike for Weight Loss
The exercise bike is an excellent sports equipment for burning calories and losing weight. If you want to get an intense cardio load at home , then this simulator will be a very useful acquisition for you. Pedaling, you increase the pulse, turn on the heart, accelerate metabolic processes and start the process of burning body fat reserves.
But only training does not solve the problem of losing weight. Even with regular exercises on a stationary bike without changes in nutrition, you can not get rid of extra pounds.
Meals When Training on a Stationary Bike
As you know, losing weight occurs only when less nutrients enter your body than your body can spend. All excess calories that are not processed into energy are stored “in reserve” in the form of fat deposits.
When you eat less than the body is able to spend, the body begins to expend fat reserves, and you lose weight . That is, weight loss is possible only with a calorie deficit.
For example, your daily calorie intake, at which you do not lose weight and do not gain weight, is 1800 kcal. So, if you eat 1500 calories, then you lose weight. If you eat at 2300 kcal, then you gain weight.
Training on the exercise bike gives you an extra calorie consumption: an average of 500600 kcal per hour of training. But if you eat with a surplus of calories (based on our example, to consume, for example, 3500 kcal), even regular sport will not help you lose weight.
You can calculate the exact number of calories based on your individual physical parameters. The average daily allowance for weight loss is 13001500 calories for women, 17001900 calories for men.
With regular loads on a stationary bike and nutrition as part of a calorie deficit, you can achieve the goal in a short time: reduce volumes, burn fat, get rid of the abdomen, tighten the muscles of the legs.