An exercise bike is a good choice for reducing body fat. But is the exercise bike good for weight loss? In this article, we will know detail about this. But before that, let us take a peek on what an exercise bike is?
An exercise bike, in other words, a stationary bike is an equipment used for exercising. This bike is just like a cycle but without wheels. This exercise bike contains a saddle, paddle, and handlebars.
Types of exercise bike:
- Upright bike
- Recumbent bike
- Dual-action bike
- Spin exercise bike
Exercise bike benefits
- Boost Cardio fitness
- Weight loss
- Body fat burning
- Low impact workout
- Strengthen body muscles
- Strengthen legs
- Increase join functionality
- Beneficial for the heart, lungs, brain
- Reduces diabetes
- Lowers cholesterol level
- Beneficial for Alzheimer’s and Parkinson’s
- Safer than cycling in the road
- Keeps you healthy and fit
- Helps you live longer
Is the exercise bike good for weight loss?
Yes, The exercise bike is not only good it is the best equipment for losing weight.
Overweight can cause great difficulties. It creates a problem in maintaining a proper daily lifestyle. It causes a lot of diseases. For this, you need to keep your body fit and healthy. And how can you do that? Of course by exercising and by losing weight.
You need to burn more calories than you consume for losing weight. That means you have to create a calorie deficit. You can create a calorie deficit by increasing the amount of exercise. And at the same time by decreasing the amount of calories you intake.
Regular exercising using exercise bikes can play a vital role in creating a calorie deficit. If you can burn 500 calories per day or 3500 calories per week then you can lose 1 pound of fat in a week.
According to scientific research, adults should get 150 minutes of moderate-intensity cardio exercise per week. But if you want to lose weight quickly, then you need at least 300 minutes of cardio workout per week.
Exercising using an exercise bike is an efficient and low impact way to burn calories. Cycling for 30 minutes can burn 260 calories of a 155-pound person. You need to exercise for at least 30 minutes for five days to burn calories.
If you exercise for 60 minutes using the exercise bike per day then you can create a calorie deficit. But if you don’t have enough time you can use the machine for interval training. An interval training workout is doing sprints of 60 seconds. That is moderating pedaling of 60 seconds for 20 minutes. This type of exercise is very effective. It also improves the metabolism rate to help you burn more calories. But exercising is beneficial combining with a modified diet. Eating healthy food and exercising using exercise bike can burn body calories a bit faster.
How to lose bodyweight using an exercise or a stationary bike?
The exercise bike is one of the most effective ways to lose weight. Using the exercise bike you will easily burn calories but it is important to plan your workout.
Cycling lightly :
If your heart is beating at 35 to 54 percent of its maximum heart rate then you are cycling lightly. 35 to 54 percent of maximum heart rate means 220 heartbeats minus your age. If you weigh 130, 155 or 190 pounds then cycling lightly can burn 325, 387 or 474 calories per hour. If you burn 3500 calories then you lost 1 pound. A 130 pound person can lose 1 pound in about 11 hours. Again a 155 pound person needs more than 9 hours to lose 1 pound and a 190 pound person needed about 8 hours to lose 1 pound.
Cycling moderately :
If your heart is beating at 55 to 70 percent at its maximum heart rate then you are cycling moderately. If you weigh 130, 155, or 190 pounds then you can burn 413,493 or 604 calories per hour by cycling moderately. A person with 130 pounds can lose 1 pound in about 9 hours and 155 pound person can lose 1 pound in about 7 hours. Again a person with 190 pounds can lose 1 pound in about 6 hours.
Cycling vigorously :
Cycling vigorously means if your heart is beating at 70 to 89 percent of its maximum heart rate. If you weigh 130, 155, or 190 pounds then it can burn 620, 739, or 906 calories per day. You can lose 1 pound by cycling for about 6 hours if you are a person of 130 pounds. And if you are a person of 155 pounds you need about 5 hours to lose 1 pound.
Begin by cycling 3 times a week for a few days, then 4 times, then 5 times a week. In the first week, the workout should not be more than 5 to 6 minutes. But increase the duration of workout to 20 minutes within 3 months.
How much weight you can lose using an exercise bike?
You can burn 260 calories by exercising for 30 minutes if you weigh 155 pounds. Again by exercising vigorously you can burn about 391 calories. You can lose 1 pound per week by exercising for 40 minutes.
Cycling can strengthen the muscles and eventually lead to muscle tightness.
If you are obese it is easier for you to lose a large amount of weight quickly. If you can create a 500 to 1000 calories deficit per day then you can lose 1 to 2 pounds per week.
But it is better to lose 10 pounds a month than lose 10 pounds a week.
An effective process to weight loss :
- Before using exercise bike stretch your body dynamically. This will help to loosen up the connective tissue for the exercising movements ahead.
- Set the bike seat to the appropriate height.
- Slowly increase the intensity of exercising.