Using a stationary bike regularly is an effective way to lose weight because aerobic exercise burns calories. Stationary bikes primarily work the leg muscles, especially your hamstrings and quadriceps. You will also work your abdominal and back muscles. Stationary bikes, both recumbent and upright, put less stress on the joints then several other cardio equipment options. Recumbent bikes are especially suited for those with low back pain and are ideal for beginners because they provide added support for the back. Consult your doctor before beginning any new exercise program.
Step 1
Aim for at least 30 minutes of cycling five days per week. A 150 lb. person can burn 238 calories per 1/2 hour session when working at a moderate pace, according to HealthStatus. At this rate, you would lose about 1 lb. in three weeks, without making any dietary changes. Work out more often and adjust your diet as well to lose weight more quickly. In addition to cardio, perform strength training at least two days each week, with eight to 12 repetitions of eight to 10 different exercises.
Step 2
Perform interval workouts to burn more calories. Alternate pedaling for a few minutes at a vigorous pace, then working more leisurely for another few minutes. You should be working hard enough to break a sweat, but not so hard that you cannot carry on a conversation.
Step 3
Sign up for an organized group indoor cycling class after a few weeks of cycling. Choose an instructor with primary certification from an organization such as the American Council on Exercise or American College of Sports Medicine and a group-exercise teaching background. Many of these classes are very intense, but work at your own pace. Listen to your body and don't over-work yourself.
Tips and Warnings
- Wear padded bike shorts when cycling to reduce chafing and discomfort. Drink plenty of water before, during and after your workout to stay hydrated. Adjust your seat to the appropriate height. If your seat is too low, your legs will tire faster. If it's too high, you may strain too much and injure yourself. Your upstroke knee should never exceed hip level, while your downstroke knee should be about 85 percent straight, according to the American Council on Exercise. Adjust the handlebars so that you are comfortable and forward-leaning. Handlebars that are too high will put too much pressure on your seat, while handlebars that are too low may cause lower back soreness and arm and shoulder fatigue. Don't grip the handlebars too tightly to prevent tension in your neck and shoulders.
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