If what you are interested in is knowing how to lose weight on a stationary bike, this is your post! We are going to give you some tips to remove fat with the exercise bike.
First of all, let's briefly review the benefits of exercising with a stationary bicycle.
- Burning calories: many of the people who go to the gym or decide to exercise at home is to burn calories, lose weight, shape the figure and tone the body.
- Firm buttocks and legs: constant pedaling helps blood flow to be more efficient and benefits the oxygenation process.
- Reduce anxiety and stress: this benefit is not specific to the stationary bicycle, but rather it is a benefit that is obtained by practicing sports. The practice of sport achieves both physical and psychological benefits.
- Fewer illnesses: the immune system is strengthened through the oxygenation that the entire body achieves during the time you exercise on the machine.
work the core
Take advantage of cardiovascular exercise to contract your abs and work your core. In addition, the abdominal contraction is essential to be able to maintain a good posture and alignment in sports practice, that is why it is so useful.
Time needed to lose weight
There is no single answer since it varies depending on each person since we have different characteristics. The most ideal thing is that your personal trainer advises you and that with the help of a professional you can improve your eating habits and your lifestyle.
You must take into account that the body burns less fat during the first 25 minutes. But in the post about the cheap exercise bikes We compiled in a table the approximate amount of calories that you can burn based on time and intensity.
Don't keep a steady pace
Training at a constant pace is not the same as making changes in intensity, even though it is the same period of time. Performing exercise intervals with different intensities, the exercise will be more effective, reaching before the fat burning is more visible.
It is not advisable to start or finish suddenly, therefore, it is recommended to spend 5 minutes at the beginning and at the end to pedal relaxed, without feeling hot flashes or intense heat. Not only will you warm up, it will also be extra time in which you are burning calories.
We are going to give you two examples of weight loss programs, the first will be a program for beginners and the second, an advanced program.
initial program: start at a low intensity and maintain it between 5 and 10 minutes. Increase the intensity a little to pedal another 5 minutes. Then, alternate between 1 and 2 minutes of higher intensity (we would already be talking about high intensity) with 5 minutes of medium intensity (the second section that we have done previously) between 2 and 3 times. To finish, decrease the intensity and keep it for 5 minutes.
advanced program: start at a low intensity and maintain it between 5 and 10 minutes. Increase the intensity a little to pedal between 3 and 5 minutes. Then, alternate from 1 to 3 minutes of higher intensity (we would already be talking about a high intensity) with between 3 and 5 minutes of medium intensity (the second section that we have done previously) for 20-30 minutes. To finish, decrease the intensity and keep it for 5 - 10 minutes.
The elliptical by itself is a good ally to lose fat, but to lose weight, you need to eat healthy, since it is a fundamental part when it comes to determining the results. We advise you to plan your meals in advance to prevent unforeseen events, unhealthy meals or unnecessary purchases.
Make sure you drink enough water to stay hydrated!