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Aerobic exercise to fitness training, you can get everything with your exercise bike. Along with being gentle on your joints and knees, an exercise bike also helps to reduce weight for those who want to get rid of some extra pounds. Yes, you heard us right! The exercise bike can help you burn calories, fats, and carbs and creates a calorie deficit, which is the main fact of weight loss.
How long you should ride on your best exercise bike for losing weight?
Losing weight depends on few factors, for example, your workout intensity, body weight, age, and how long you will be riding.
You can burn up to 250 calories if you ride for half an hour. Which means 500 to 600 calories an hour. Though it is difficult to predict how many calories you will burn, still you can consider few factors before starting. And also remember that every person is different. So, everyone’s calorie-burning ability might not be the same! But a general guideline can help you reach halfway thru your goals.
Diet:
A study shows that riding on an exercise bike along with a good diet, especially a low-calorie diet, can reduce your body fat effectively, including lowering cholesterol and triglyceride levels.
A low-calorie diet means, if you consume 2000 calories a day, cut it out to 1200 to 1500. It is because, you may have already known that our body needs calories to function, and our bodies burn those calories according to our daily needs. So, a calorie deficit is a must for losing weight, meaning, to lose weight we have to eat fewer calories per day.
Weight:
You will also lose weight according to your body weight. For example, if you are a person of 125 pounds you will burn up to 210 calories for riding the exercise bike at a moderate speed. Again a 155-pound person will burn 260 calories at the same speed and time and a 185-pound person will burn 310 pounds.
Though by increasing the intensity you can burn more calories than moderate levels, still it will be different for a different person.
Resistance:
Resistance is one of the important factors for weight loss. Riders can set the resistance level according to their fitness level and workout goal. A higher resistance level will help you burn more calories. But is always best to start with a low resistance level and moderately increase your level.
For example, start using a low intensity for 5 minutes, then switch to medium intensity for 3 minutes, and the alternate between high intensity for 1 minute and medium intensity for 3 minutes for 30 minutes. Then finish off the ride by cooling down at a low intensity for 5 minutes.
Interval training:
One of the most effective ways of losing weight is interval training. Interval training is very intense and all can’t cope up with it. So, before jumping to interval training, try building your strength and stamina for it.
Work out regularly for at least 30 minutes a day on your exercise bike for losing weight. If you can do 1 hr. that’s even better, you will be losing weight much faster. Changes in your body might take some time, so don’t give up after few weeks. Be patient, and you will notice few changes in your body and fitness level.
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