The best type of exercise for weight loss is aerobic or cardiovascular exercise. This is any exercise that makes the heart beat faster, speeds the breathing rate and is vigorous enough to maintain an elevated heart rate throughout the duration. Brisk walking, dancing and swimming are common examples. Exercise bikes can also be used for weight loss. It is not necessarily the mode of exercise, but the duration and intensity that matters most.
Identification
Weight loss is not easy, and it requires a lifelong commitment. The most effective weight loss program is one that takes the weight off slowly and gradually, at a rate of about one to two pounds per week, states the Centers for Disease Control and Prevention.
Weight loss involves taking in less calories than are burned off. Since one pound is equal to 3,500 calories, to lose one pound per week there must be a calorie deficit of 500 calories per day. To lose two pounds per week there must be a daily deficit of 1,000 calories.
This can happen through a reduction in calorie intake or through exercise to burn calories off. Weight loss is easier when exercise and calorie reduction are done together, however, exercise becomes more important when trying to maintain weight loss.
Time Frame
In terms of weight loss, current recommendations are 30 to 45 minutes of moderate level exercise on most days of the week. This level of exercise can help in shedding just 5 to 10 percent of current weight. This alone will lower the risk of heart disease and other chronic conditions such as diabetes and cancer, claims the National Heart, Lung, and Blood Institute. For those with balance concerns or joint pain, using an exercise bike to achieve the above can be a good option since it is non-weight bearing.
Intensity
To lose weight it is necessary to ride at a high enough intensity. The National Institutes of Health recommends getting the heart rate up to 60 percent to 90 percent of personal maximum heart rate. To calculate this, take 220 minus current age. Then times that number by .60 to .90 to find the target heart rate.
This heart rate must be maintain throughout the entire 30- to 45-minute exercise session to get weight loss benefits. While some exercise bikes have finger or hand monitors, they are not the most effective way to take the pulse. The best bet is to purchase a heart rate monitor that can give an accurate reading and ensure training is at the right level.
Considerations
Some exercise bikes come with displays that will keep track of the number of calories burned. When looking for this feature, make sure the bike can be programmed. To get an accurate calorie burning readout, it is necessary to be able to input age, gender and current weight. A 200-pound man will burn off more calories during exercise than a 135-pound woman.
In addition, it is important to find a bike that is comfortable to use. There are many different sizes and styles to choose from, and it is best to try them out before purchasing one. Back pain, joint pain and balance concerns will all affect the decision.
Warnings
For the best results and to avoid overuse injuries, it is important to cross train. This means performing a variety of activities which challenge the body in different ways. Biking can be a great way to burn calories, but if done too often it may lead to knee, hip and back problems.
If weight-bearing exercise is painful, try alternating biking with swimming or water aerobics. In addition, if your knees, hips or the back are sore, it will be important to incorporate a strength-training program into the routine, as stronger muscles will take pressure off the joints and make riding less painful.
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