How to lose weight on an exercise bike?

An exercise bike is a great workout option in your weight loss program. As we grow older, we develop extra fat in our body. Thus, our weight increases and this belly fat have some serious consequence on our health. Since extra fat is not good for health then we should lose weight. To do that we can use an exercise bike. Now, you may ask how to lose weight on an exercise bike?

Exercise bike in weight loss program:

Well, an exercise bike is great equipment to lose weight. It is a low impact workout and suitable for people of different body types. Plus, it provides different resistance to suit your fitness level. You will burn calories quickly and it will keep your heart rate up. So, it’s important to plan out your workout time on an exercise bike to maximize your long-term weight loss.

You will reduce weight faster if you bicycle with more intensity. But you should begin working out slowly and increase your workout as your physical fitness elevates. So, below are some steps to get your workout started.

Step 1. Losing weight and calorie inadequacy.

According to Harvard Health Publishing, the prime factor for losing weight is to burn more calories than you eat. The process will bring about calorie deficits in your body, that are obtained when you workout more on an exercise bike and reduce your calorie intake.

When you become able to lose an excess of 500 calories in a day or 3,500 calories over the week then you can lose 1 pound of fat in a week. So, working out on an exercise bike regularly can play a crucial role in helping you obtain a calorie deficit.

Step 2. Working out on an exercise bike.

The main reason behind working out on the finest exercise bike is to lose weight by performing calorie-burning exercises frequently. While exercise bike giving you an ample opportunity to make up for an effective cardio workout. But the real questions are how much and how long you should be on this exercise bike before you start burning some significant amount of calories?

Now, we will be looking at the effect of best exercise bikes to lose weight on your body depending on the workout you put your body through.

Light cycling:

This is the type of workout where your heartbeat reaches 54% of its maximum rate. For a normal adult, this rate is generally taken to 220 beats in a minute where you have to subtract the real age of that person. For example, if your weight is around 130 pounds then light cycling helps you burn over 325 calories per hour. Again, a person weight around 190 pounds then he can burn calories over 475 per hour. Since a normal adult needs to burn 3,500 calories to lose a pound. Then a 130-pound weighted person has to cycle 10.8 hours to burn a pound and also the person weighted 190 pounds have to cycle for 7.4 hours.

Moderate cycling:

We can consider a person is cycling moderately when his heartbeat has reached between 55 and 69 percent of its maximum heartbeats. So, keeping this comparison, a 130-pound adult will burn 413 calories per hour and lose a pound after 8.5 hours workout. Also, the person weighted 190-pounds will lose 600 calories in an hour and after 5.8 hours he will lose a pound.

Vigorous cycling:

If you want to do vigorous cycling then at first you need to reach a certain fitness level and it takes a lot of stamina. When a person’s heartbeat is between 70 and 98 percent of its maximum capacity then he is considered to be cycling vigorously. In this type of cycling a person of weight, 130-pounds can burn around 620 calories per hour and for losing a pound, 5.8 hours of cycling is enough. For a person weighing 190-pounds can burn around 906 calories per hour and can lose a pound in 4 hours of vigorous cycling.

Step 3. High-Intensity Interval Training.

According to ACE Fitness, High-Intensity Interval Training or HIIT workout is an effective way to improve your metabolism to assist you to burn more calories. HIIT can take several forms. With an exercise bike, the interval-training workout requires doing 60-second sprints and replacing it with 60-seconds of moderate pedaling over the time-span of 20 minutes.

One of the major advantages of a HIIT workout is that it can spice up your boring workout. Continuously cycling in a place for a long time can be a tedious job. But, HIIT can bring some fun in your workout.

Step 4. Changing food habits.

You are more likely to lose weight if you eat healthy balanced diet food along with your regular workout on an exercise bike for weight loss. For this, you will have to cut down your calorie intake in different ways. So, a simple plan will be having healthy food such as vegetables, fruits, whole grains, lean proteins and plenty of water, etc. 

Weight loss associated benefits of an exercise bike:

Benefit 1:

The stationary exercise bike is easy on your body and it lets you work out within your capacity. It is not very much hard on you while you begin working out in your early stages. You can regulate speed as per wish in a stationary bike that allows you to regulate your workout’s intensity. Plus, here you have fewer chances of being injured. Almost all stationary bike has a fixed heart rate monitor which allows you to stay informed about your heart rate. So, that you don’t injure yourself.

Benefit 2:

Weight loss is astonishingly easy on the best exercise bikes for weight loss. Here, in a stationary bike, you can adjust suiting your fitness improvements. So, you can choose to step up or step down your workout tenure whenever you want and it also depends on your fitness level. If you want, you can also do interval training.

Benefit 3:

It is a dream of almost everyone to have a nice figure. So, you can achieve a well-shaped thigh and a tight butt and calves if you workout on your exercise bike. Along with such changes you can achieve many astonishing results if you maintain your workout regularly.

Benefits 4:

You can work out on an indoor exercise bike to lose weight in any season without thinking about the weather outside. Plus, it is available to you all the time for working out. Besides, a family member of any age can get the benefits of using an exercise bike’s weight loss regime.

Some necessary tips to follow:

1. You need to work out more than 30 minutes to get a good result in weight loss. Cycling on an exercise bike in between 30-45 minutes for 2-3 weeks can help to reduce belly fat.
2. Before riding on the exercise bike to lose weight, stretch your body actively. The stretches loosen up the connective tissue for the further exercising movements.
3. Pedal your bike faster for 2 minutes and then go back to your regular pace for another 2 minutes. You have to repeat the interval for 15-30 minutes.
4. Adjust your bike’s seat position to the right height in such a way it reaches the hip. Always keep your knee in a little-bent position. 
5. Make sure your leg is not fully extended when cycling. Keeping your shoulder at ease, give all necessary from your torso or legs.
6. Later you can finish the workout with a 5-minute cooldown.
7. Before you start any workout program consult your doctor, physician or other professional. This step is necessary for people over 35 years old or individuals with pre-existing health problems.
8. To make most out of your workout, exercise with a friend to keep yourself accountable for workouts and it will make sure, you remain to adhere to your plans.

Conclusion:

An exercise bike is the easiest way to shed extra fat from your body without doing any hardcore workout of the gym. Nowadays research shows that over-weight individuals can burn calories quickly on an exercise bike. So, one who cycles longer and with more intensity can burn more calories. Thus, if you exercise for 30 minutes every day then you will lose a good amount of weight. So now that you know how to lose weight on an exercise bike then I hope you can lose weight easily. Besides, maintain a healthy balanced diet and avoid any indulgences.

If you haven’t bought any exercise bike yet, then you can read our article “best exercise bike for losing weight” to get reviews on a different exercise bike.