Aerobic exercise is an excellent way to melt away fat. And working out on a recumbent exercise bike is one of the best ways to do it. According to exercise physiologist Alice Burron, riding a recumbent exercise bike for one hour at a light to moderate speed can burn between 400 and 800 calories and begin to shrink fat cells. Crank up the intensity or speed and you could burn up to 1,000 calories per hour and rid yourself of even more fat in record time.
Description
There are two types of stationary bikes: upright and recumbent. While an upright stationary bike looks like a traditional bike with the pedals underneath you, a recumbent exercise bike sits low to the ground with the pedals out in front of you, according to the National Institutes of Health's Weight-control Information Network. The recumbent bike's bucket seat allows you to lean comfortably against the back support and almost recline while pedaling. Most recumbent exercise bikes come with features for increasing the intensity of exercise and keeping track of calories burned. Computerized programs help prevent boredom by allowing you to set the recumbent bike to simulate a variety of terrains, from flat to hilly.
Benefits
Physicians and personal trainers often recommend recumbent bikes because they offer many advantages over upright models, says Burron, who works as a personal trainer and wellness coordinator at Cheyenne Regional Medical Center in Cheyenne, Wyoming. Mayo Clinic indicates the recumbent bike's back support makes it a better choice than an upright model for people with low-back pain, neck problems or concerns about balance. According to WIN, the seat on a recumbent exercise bike is wider than that of an upright exercise bike, making it more comfortable, especially for larger people. Because a recumbent exercise bike is more comfortable and ergonomically correct than an upright stationary bike, Barron says you'll be able to stay in the saddle longer, allowing you to burn fat faster.
Fat Burning Basics
To burn fat fast, it's important to work out in the fat burning zone. "This simply means you're doing enough work to burn fat," explains certified personal trainer Jayme Knight, owner of Knight and Day Fitness in Highland Ranch, Colorado. Use your pulse to determine your fat burning zone. Knight offers the following formula: Your fat burning zone = 220 minus your age multiplied by 0.75. This formula will tell you how fast your heart should be beating per minute to burn fat fast. Keep track of your pulse during your workout to be sure you're pedaling hard enough for speedy fat-burning.
Interval Training
If you want to burn fat faster, interval training can help. MayoClinic.com recommends interval training for optimum calorie-blasting and burning fat. To interval train on a recumbent bicycle, simply alternate full-speed pedaling with slower pedaling. The more vigorous you exercise, the more calories you'll burn even if you increase the intensity of your workout for just a few minutes, according MayoClinic.com. Knight recommends pedaling as fast as you can for eight seconds and then pedaling slower for 15 seconds. Do this interval exercise routine for 20 minutes to blast fat fast.
Additional Tips
Burron recommends jumping on your recumbent exercise bike first thing in the morning for rapid fat-burning. "You'll burn three times more fat when you work out before breakfast," Burron says. The reason: With an empty stomach, your body has to tap into your body's fat stores for energy, Burron explains. For a fat-burning bonus, Knight recommends adding weights -- simply lift light barbells as you pedal. This is easier to do while in the reclining position of a recumbent bike than while using an upright bike, Knight notes. The more muscle you have, the more fat your body will burn, even when you're at rest. The result: More fat-burning and a slimmer body in less time.
References
- Alice Burron, M.S., exercise physiologist; wellness coordinator, Cheyenne Regional Medical Center, Cheyenne, Wyoming
- Jayme Knight, certified personal trainer; owner of Night and Day Fitness, Highlands Ranch, Colorado
- NIH's Weight-Control Information Network: Active at Any Size
- Mayo Clinic Medical Edge Newspaper Column: Exercise Equipment
- MayoClinic.com: Interval Training: Can it Boost Your Calorie-Burning Power?
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