Exercise bike for weight loss

Exercising can keep you fit and healthy. But if you cannot go to the gym for some reasons then exercise bike comes here as an alternative. By using an exercise bike you can workout at home whenever you want. But how can you use an exercise bike for weight loss? And is the exercise bike good for weight loss?

If you are overweight and want to lose weight or simply want to stay fit and healthy, then definitely exercise bike for losing weight can be the best option for you.

An exercise bike is also known as a stationary bike. It is the equipment used for exercising. It is just like a cycle but without the wheels. It gives the feel of a regular outdoor bicycle. On this bike, you don’t need to worry about safety like the regular outdoor bike.

Types of exercise bike :

The exercise bike can be of several types. It can be both computerized and non – computerized. The computerized exercise bike has a display that shows the heart rate. There are other types of exercise bike for weight loss are available like:

1. Upright stationary bike
2. Recumbent bike
3. Dual-action bike
4. Spin exercise bike

Exercising on an upright bike feels just like riding a regular outdoor bike. Again for using a recumbent bike, you need to lean a bit backward and the pedals are kept in front of you. These bikes are best for a person who has back problems. A dual-action bike improves the upper body muscles. It also provides a solid upper body workout. Spin exercise bike gives you feel like you are pedaling a regular bike on a road. But spin exercise bike is best for regular cyclists.

Exercise bike for weight loss :

Overweight can cause many problems and diseases in our daily life. For this, we need to be fit and healthy. Exercising regularly can solve this problem.

The exercise bike is the best option for losing weight. To lose weight you need to burn calories than you consume. That is you need to create a calorie deficit. And how can you create a calorie deficit? Don’t worry! It is not that hard. You can create a calorie deficit by decreasing the amount of calories you intake. And at the same time by increasing the amount of exercise.

Regular pedaling on the exercise bike plays a vital role in creating a calorie deficit. By burning 500 calories per day or 3500 calories per week, you can lose 1 pound fat per week.

Before starting using the exercise bike to lose weight make a plan of your workout. Then set up your resistance level of the bike based on your fitness level and goal for the ride. Don’t set the resistance too high when you are first starting. And of course, don’t forget to set up the saddle according to your workout needs. Then adjust the seat height and position and handlebars according to your workout plans.

How to lose weight fast by exercising using an exercise bike?

Cycling lightly :

Cycling lightly means if your heart is beating at 35 to 55 percent of its maximum heart rate. Are you wondering what is the maximum heart rate? No worries! Maximum heart means 220 heartbeats minus your age.  A person weighing 130 pounds can lose 325 calories per hour by cycling lightly. Which means he/she can lose 1 pound in 11 hours. To make you clear 1 pound lost means 3500 calories are burnt. Again if a person weighs 155 or 190 pounds, he/she can lose 387 or 474 calories per hour. That means the person weighing 155 pounds will lose 1 pound in 9 hours and the person with 190 will lose 1 pound in 8 hours.

Cycling moderately :

Cycling moderately means if your heart beats at 55 to 70 percent at its maximum rate. By cycling moderately a person weighing 130 pounds can burn 413 calories.  That means that this person can lose 1 pound in about 9 hours. Again a person weighing 155 pounds can burn 493 calories in 1 hour. And a person weighing 190 pounds can burn 604 calories in 1 hour. That means the person with 155 pounds can lose 1 pound in about 7 hours and the person with 190 pounds can lose 1 pound in 6 hours.

Cycling strongly : 

If your heart is beating at 70 to 89 percent of its maximum heart rate then you are cycling strongly. A person with 130 pounds or 155 pounds or 190 pounds can lose 620 calories or 739 calories or 906 calories per hour. That is the person with 130 pounds can lose 1 pound in 6 hours and 155 pounds person can lose 1 pound in 5 hours.

Start cycling 3 times a week then 4 times a week and then 5 times a week. At first in the first week, exercise for 5 to 6 minutes then increase the duration slowly.

The best posture for losing weight on exercise bike :

Pose 1 : 

Adjust your seat in such a position that it will reach up to your hip. Your knees must be bent a little bit. While cycling, apply all your effort from your torso and legs. And don’t forget to keep your shoulder relaxed.

Pose 2 :

In this position, you need to keep your bike’s resistance high so that your legs remain in control. While cycling lifts your buttocks off the seat of the bike keeping your back straight. And keep your shoulders relaxed.

Pose 3 :

In this position adjust your seat in such a position that it will reach up to your hip. Your knees must be bent a little bit. Then start spinning using your legs. Increase the resistance till your legs can’t pedal any faster. While lifting your buttocks off the seat and at the same time move your hands further up on the exercise bike. Don’t forget to keep both your shoulders and arms relaxed.

How much weight you can lose by using an exercise bike?

Exercising for 30 minutes can burn 260 calories. Again exercising strongly can burn about 390 calories. By exercising for 40 minutes per week you can lose 1 pound.

Every adult should exercise for about 150 minutes per week. But for losing weight quickly, you need at least 300 minutes of cardio workout per week. You need to exercise for at least 30 minutes to burn calories for five days a week.

You can lose 1 to 2 pounds per week if you can create a calories deficit of 500 to 1000 calories per week. But it is better to lose 10 pounds a month than to lose 10 pounds a week.

Some weight loss related benefits of the exercise bike :

1. The exercise bike helps you to control the intensity of the workout. Thus, it reduces the risk of getting injured. It also monitors the heart rate.
2. With an exercise bike, it is easy to achieve the goal of weight loss.
3. It keeps the body fit and well-shaped.

Stationary bike workout plan for losing weight using an exercise bike :

Before starting to use exercise bike to lose weight program, prepare your body first. Warm-up for five minutes before starting the workout and then cool down for five minutes. Slowly increase the intensity of warming up and decrease the intensity of cooling down.

1. Workout for 15 to 50 minutes at a steady work level. This will help you build your cardiovascular endurance, and burns fat and calories.
2. At first, workout slowly than increases the intensity gradually after 15 minutes. It will help you burn calories faster.
3. You can also increase the pace of workout at every 2 minutes interval. Like, paddle normally for 2 minutes then paddling faster for the next 2 minutes. This way you can work out for 15 to 30 minutes.

Before starting exercise make a plan for your workout. Make a plan of what type of workout you want to do.

Types of workout for weight loss :

Type 1: 20 minutes of hill climbing pyramid

• 5 minutes @RPE 6
• 3 minutes @RPE 7
• 2 minutes @RPE 8
• 1 minute @RPE 9 to 10
• 1 minute @RPE 8
• 3 minutes @RPE 7
• 5 minutes @RPE 6

Type 2: 10 minutes of hill climbing interval

• 1-minute hill-climbing @RPE 8 to 9
• 1-minute easy-riding @RPE 3 to 4

This way by repeating pedal 5 times.

Note: Hill climbing will make you feel like you are climbing a hill. In this workout, the workload gets harder and you will burn a lot of calories and fats.

Type 3: 15 minutes of speed training intervals

• 2 minutes @RPE 9 to 10
• 1 minute @RPE  4 to 5

This way repeat the pedaling 5 times.

Type 4: 20 minutes of combination interval workout

• 30 seconds @RPE 8 to 9
• 30 seconds @RPE 6

Repeat the same way for 4 times at 60 to 70 revolutions per minute.

• 1 minute @RPE 3
• 1 minute @RPE 8 to 9
• 30 seconds @RPE 6

Repeat the same way for 4 times at 60 to 70 revolutions per minute.

• 1 minute @RPE 3
• 2 minutes @RPE 6
• 3 minutes at 100 to 110 revolutions per minute
• 3 minutes @RPE 5

Note that RPE means the rate of perceived exertion. It is a scale of 1 to 10  used to measure the intensity of your workout.

You can also hire a trainer who can set up a program and intervals for you, which are very specific to your goals.

How long does it take for losing weight on exercise bike?

Exercise for 30 minutes per day for a week for losing weight. This way you can lose 1 pound of weight in a week. If you exercise vigorously and lose 500 calories per day you can lose your body weight more easily.

By pedaling on the exercise bike overweight people can burn calories at faster rates. You can burn more calories by working out longer and with lots of intensity. Workout for 4 to 5 days a week. How much weight you can lose depends on your workout intensity and current weight.

Are exercise bikes effective for weight loss?

Yes, the exercise bike is very effective for weight loss. Exercise using the exercise bike for 30 minutes per day for a week to lose weight. An average weighted person can lose 460 calories per hour by exercising with moderate intensity. You can also lose up to 900 calories on a higher intensity.

The exercise bike not only beneficial for weight loss but it also helps in toning and strengthening legs and muscles. It is also very comfortable and easy to use.

Benefits other than losing weight using exercise bike :

1. Improves health and fitness.
2. Helps toning legs, arms, back, and chest.
3. Improves body muscles.
4. Improves brain and heart functionality.
5. Reduces diseases like diabetes, Alzheimer’s and Parkinson’s.
6. It helps to reduce cholesterol levels.
7. An exercise bike is safer than cycling on the road.
8. Most importantly it boosts the cardio fitness.
9. It increases join functionality.
10. It helps you live longer.

Is it ok to use an exercise bike every day?

It is ok to use an exercise bike every day. But you can also exercise for 3 days a week or 4 days or 5 days a week. It is better not to exercise using the exercise bike for 2 or 3 days a week. Along with exercising using exercise bike do some other workout for better result. And also have a balanced diet to lose weight quickly and effectively.

You can listen to music or watch your favorite show on television or Netflix while exercising using the exercise bike for weight loss. This will help you stay focused while exercising. But before starting exercise consult a physician or doctor. Be sure you are healthy enough for exercise. Start slowly if you are a beginner. Don’t be hard on yourself.  So exercise and stay healthy and fit.