Cardiovascular exercise can help ensure a healthy heart. And an exercise bike is one machine that can provide a cardio workout. Although it may take at least a couple of weeks before seeing weight-loss results, it has been proven that losing weight on an exercise bike is possible.
Bike
Choosing a bike that suits your needs should make losing weight easier. Stationary exercise bikes that mimic road bikes in their design and ride, are equipped to help you burn the most calories because they allow you to both sit and stand on the bike. This provides you with an anaerobic work out that can quickly increase your heart rate, thus burning more calories. In an average 45 minutes group indoor cycling class, you can expect to burn between 500 to 600 calories, according to galttech.com. Other stationary cycles include recumbent exercise bikes--where you're in a reclined bucket seat--and upright exercise bikes.
Heart Health
Exercise bikes can help you strengthen your heart and the respiratory system. Staying within your target heart-rate zone is key to losing weight while on an exercise bike or any other piece of fitness equipment. This zone is different for everyone, but it is about 60 percent to 80 percent of your maximum heart rate, which is usually calculated by subtracting your age from 220. Some bikes have built-in heart-rate monitors that you can hold to see your heart rate. You can also wear a heart-rate monitor while you ride to keep track.
Calories
One pound of body fat is equal to 3,500 calories. In group indoor cycling workouts, 15 minutes of cycling a day can burn about 170 calories, the equivalent of about 62,000 calories a year or 17 pounds of body fat, according to caloriecounter.net. Participating in a typical 45-minute group indoor cycling class can burn up to 500 calories. On other exercise bikes, it is estimated that you will expend anywhere from 235 to 300 calories during an average work out.
Workout
Following a good workout routine is key to losing weight on an exercise bike. A typical exercise bike workout generally lasts between 45 to 60 minutes and begins with a warm up that gets blood flowing to the muscles. During the workout portion of your routine, you need to stay within your target heart rate zone and try to vary your routine between resistance levels to promote faster weight loss. The routine should close with a cool down that redirects blood flow away from the active muscles and back to the organs and brain.
Hydration
Water is one of the best tools for weight loss, according to Mayoclinic.com. It's important to drink plenty of water before and during the workout because you need to replenish the water you've lost. Drink at least 40 ounces of water before, during and after a 40-minute indoor cycling session.
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