Indoor cycling bikes, basic stationary bikes and recumbent bikes are all types of stationary bikes. Unlike the other stationary bikes, the recumbent bike has a backrest and bucket seat with the pedals out in front of your body. All these bikes offer benefits to the body under certain conditions.
Type of Exercise
When you saddle up on an indoor cycling bike and start cranking the pedals, you are performing cardiovascular exercise. This type of exercise is performed in a steady motion with little, if any, added resistance. Doing cardio raises your core body temperature which, in turn, causes you to sweat, and -- more importantly -- to burn calories. By burning calories, you will, in fact, lose weight.
Exercise Duration
The time you spend on the cycle is going to determine how much progress you will make toward your weight loss and fitness goals. Although all exercise is beneficial, 60 to 90 minutes per day might be necessary to lose weight. This may sound like a lot, but you can break your workouts into smaller bouts and accumulate your time during the day if it is easier. Having an indoor bike in your house is convenient in this situation. Aim for at least five days of cycling a week.
Intensity
Steady state exercise is effective at burning calories, but you can amp up your efforts by doing interval training. Begin your session with a light warm-up, then pedal hard for 30 seconds. Pedal lightly for 60 seconds, then pedal hard for 30 seconds again. Continue to alternate for the rest of your session and finish with a light cooldown. You can get a good interval session by attending an indoor cycling class. Interval training boosts your caloric expenditure.
Resistance
Indoor bikes come equipped with a resistance adjustment. By turning up the resistance, you will have to slow down your pace and push harder with your legs. This excess stress will work your muscles more intensely. When you build muscle, your resting metabolic rate rises and you burn more calories during the day, so the bike helps you in two ways. If you were to gain even 1 lb. of muscle, you can burn an extra 30 calories a day.
Eating Habits
Bad eating habits can put the brakes on your weight loss efforts, no matter how many hours you pedal a bike. Follow a diet that is balanced and contains all nutrient-dense foods. Avoid processed meats, sugary cereals, white flour breads, cupcakes, cookies, chips and doughnuts. Also make sure to drink plenty of water. Use it in place of dessert coffees, soda and any other beverage that contains calories. Not only is water free of calories, but it also hydrates your body, which is important during cycling.
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