Home exercise equipment provides a way to work out without having to leave your house. A stationary bike can help you burn calories and lose weight. Diet and other forms of exercise can help round out your routine and improve your overall fitness and health. Get your doctor’s approval before starting any new exercise plan, especially if you have been inactive for a period of time or need to lose a large amount of weight.
Weight Loss
Your body gains fat when you eat more calories than you expend. Burning more calories than you eat encourages your body to burn the stored fat as fuel. Your need to burn about 3,500 more calories than you consume to lose one pound of fat. Aerobic exercise using a stationary bike is one way to create this calorie deficit. A 200-pound person who bicycles for one hour at a leisurely speed of around 10 miles per hour can expect to burn about 364 calories. Individual weight loss depends on your size and the intensity and length of your stationary bicycle workout. Dieting that restricts your consumption of calories will increase your rate of weight loss.
Bicycle Considerations
Choosing the right type of exercise bike is important in helping you stick with your workout routine and lose the necessary weight. Stationary bicycles come in both upright and recumbent styles, allowing you to lean back or sit erect in the saddle. Many bicycles have resistance settings that let you determine the intensity of your workout. Cycling at a faster rate with more resistance increases the amount of calories you burn. Some bicycles also have arms and handles that provide a means of exercising your arms while you pedal, also increasing the amount of burned calories.
Basic Workout
Start your cycling workout using the easiest setting. Work up to 2 1/2 hours of aerobic exercise each week, spreading the time out in 30-minute sessions throughout the week. Start each session with a five-minute warm-up period and finish with a five-minute cool-down period. Stretch your muscles, especially your hamstrings, thighs and calves before beginning. Include at least two weekly sessions of resistance work in your exercise and weight loss plan. Lifting weights or using resistance bands can help strengthen and tone your muscles, as well as increase your resting rate of metabolism.
Specialized Workouts
Stationary bikes usually have electronic or manual settings that allow you to vary the intensity of your routine. This makes it possible to gear your workout toward individual needs. For instance, a high-resistance setting can mimic a mountain climb that focuses on building greater muscle tone, while lower resistance provides an excellent cardio workout. Changing your hand and seat positions allows you to mix up your routine. The seated climb targets hamstrings and glutes while the standing flat incorporates your core muscles. The standing climb focuses on strengthening quadriceps. Whether you’re recently given birth or training for a triathlon, these variations in routines, resistance settings and positions provide a way to design and participate in a cycling workout that burns fat, tones muscles and leads to weight loss.
Member Comments