The exercise bike - an indispensable tool in the fight against obesity!
Exercise Bike: Benefits and Benefits
In order to understand what exactly the training program on a stationary bike gives, you must first understand its structure. This simulator is very similar in appearance to a bicycle: it has a steering wheel fixed in one position, pedals (often with special straps to hold the foot), and a seat (possibly also a backrest). He has no wheels, and instead of them - a design that allows the simulator to stand firmly in place. The exercise bike for weight loss and physical exertion is used by those people who are opposed to cardiovascular shock (running and jumping).
The main action of the exercise bike has on the heart, improving its work, so it belongs to the group of cardiovascular machines. However, this is not the only benefit to the body. After such training, you will notice how the body's overall endurance will increase. And now illnesses and bad mood will not be so easy to defeat you. Systematic and properly conducted classes on the exercise bike will prevent hypertension, atherosclerosis, the development of infectious diseases. With their help, you can stop obesity, strengthen all muscle groups and joints. With regular classes you will forget about stress and fatigue.
As for the benefits, here are the following:
- By installing an exercise bike at home, you can exercise at any time, regardless of the weather, traffic jams or other circumstances that prevent you from leaving the house (for example, there is no one to leave the child).
- You do not need additional equipment, as required by cycling. After all, without a helmet, glasses and gloves, driving along the street is not safe.
- Compactness will allow you to place the simulator in any corner. And its small price will be a significant savings on a subscription to the gym and classes with a trainer.
- The minimum number of contraindications makes this type of training available to all. Even if you have back problems, you only need to buy an exercise bike with a vertical fit and a back to remove the load from the spinal column. If you have any chronic diseases, then consult with your doctor before purchasing such a simulator.
How to conduct training?
Having tried the exercise bike on themselves, many were satisfied with the result. But there are those who did not notice any special changes in the weight and volume of the figure. Why it happens? There may be several answers:
- the load was incorrectly chosen;
- the training did not last long enough;
- the diet was not revised;
- no additional types of loads were used.
To train on a stationary bike for weight loss are useful for you, do not make such mistakes. How to organize a training session?
During such sessions, calorie consumption can be up to 450 units. This is enough to lose weight. But to consolidate the results, you also need to revise your diet, limiting the consumption of harmful foods, sweet, flour and fatty.
If you want to achieve good results in losing weight, then classes alone on the exercise bike will not be enough. In the absence of the possibility to add to this type of loads and other options, the duration of the training should be from 45 minutes. But for starters, you can practice several times a week, limiting yourself to 20 minutes. After your body gets used to this type of training, you can gradually increase the load.
During class, do not forget to monitor your heart rate. To do this, some bikes have special meters. If you have a simpler model, then use the clock with a second hand. Measurement can be carried out either on the wrist or on the throat. Position your fingers so that they clearly feel the pulse of the pulse, and count the number of beats. Pay special attention to measuring the heartbeat 10 minutes after exercise. Such a "stress pulse" will show you whether you have chosen a sufficient load level.
Before starting training on the exercise bike, you need to warm up, which will take you 10 minutes. At the end of the class, do not forget to perform stretching exercises.If possible, supplement the workout with strength exercises on the abdominal area, arm and back muscles. The back and shoulders are heavily involved in such exercises, so it would not be superfluous to prepare them.
The most intensive program should include “two in one”. That is, in addition to the exercise bike, you will need a step platform or a treadmill for weight loss. The latter option is more applicable to the exercises that you conduct in the gym, where there is access to many simulators.
Such “two in one” classes imply load sharing. For each type of workout you allot up to 10 minutes. That is, do 10 minutes on a stationary bike, then 10 minutes on a step platform or a treadmill and again 10 minutes on a stationary bike. The total training time is 40-50 minutes. If you use the step platform, then you should split the workout at 5-minute intervals for each leg. First, you take the first step with your right foot, and after 5 minutes, go to the left.
Regular exercise will help you cope with the problem of excess weight, so that soon you will notice how the numbers on the scales begin to decrease. However, remember that with all its safety, this type of exercise is quite a large load for the body. If you have any discomfort or pain after class, consult your doctor.It may be enough for you to simply reduce the level of stress in order to feel good again. However, it may happen that the exercise bike will have to be canceled. And then you need to replace it with another type of training, with a smaller load.
How to fix and improve the result?
If your goal is losing weight, then it makes sense to purchase a special exercise bike that has a microcomputer that can calculate the load level according to your parameters. In this case, with the help of measuring devices, he will monitor the pulse and your state.
To consolidate the result of training you should pay attention to your diet. Restricting the use of harmful products and the introduction of more useful will help you maintain the natural process of weight loss. After all, it is known that fasting or dieting give only temporary results.Weight then can quickly recover and even further increase. Only natural weight loss, which can be achieved with the help of an exercise bike, will help in achieving and prolonging good results.