Working out on a stationary bike can promote weight loss. Whether riding for speed or riding up a hill, there are ways to mix up your stationary bike routine to keep your body challenged. The bike will help to burn calories as well as shape and tone the core and lower body.
Weight Loss
Weight loss will always use the same formula. In order to lose weight you must burn more calories than you consume. You must burn 3,500 calories to lose a pound. The average weight loss is one to two pounds per week. According to the website Health Status, a 150 lbs. person will burn 237 calories riding a stationary bike moderately for 30 minutes and 387 calories riding vigorously.
Hill Climbing
Hill climbing places a greater demand on the body, causing a greater caloric burn. More muscles have to work harder to pedal against gravity. Adding resistance will add a challenge to the body working to shape and tone the lower body, including the glutes, quadriceps and hamstrings. Gradually increasing the resistance will mimic riding a bike up a hill to blast major calories.
Intervals
Interval training is one of the most effective ways to lose weight. According to the American Council of Exercise, interval training helps with weight loss because it uses both the aerobic and the anaerobic energy systems. Training includes short bursts of hard work followed by a recovery period. Interval training on a stationary bike may include working at a moderate pace for two minutes and then sprinting for 30 seconds. The intensity and the duration act as variables.
Distance
The more calories burned, the greater the opportunity to lose weight. Simply increasing the time that you ride the bike will help to increase your caloric expenditure. A flat road ride can burn calories and keep the heart rate elevated for an extended period of time. Riding for an hour will burn 774 calories when riding vigorously, and 474 when riding moderately.
Weekly Weigh In
Losing weight is a journey, and setting goals will help you get there. Weekly weigh-ins will help to keep you on track. Simply put, if you don't reach your weekly goal, then you must work harder the next week. Setting weekly goals will also make your weight loss goal not seem as overwhelming. Little successes will turn to your full weight loss.
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