For losing weight, there is no other better option than an exercise bike. An exercise bike is an equipment used for exercising. The exercise bike is just like a regular outdoor bicycle but it lacks the wheels. There are different types of exercise bikes. But which one is best for losing weight? For weight loss recumbent bike can be the best. This bike is very easy to use and very comfortable.
Different types of exercise bike :
There are different types of exercise bikes. The exercise bike can be both computerized and non – computerized. The computerize exercise bike consists of a display that shows the rate of the heart.
Some types of exercise bikes are :
This bike feels just like pedaling a regular outdoor bike. This bike is the best choice for a cardio workout.
1. Recumbent bike :
For using a recumbent bike, you need to lean a bit forward. And so the pedals are kept in front of you. These bikes are best for a person, who has a back problem.
2. Dual-action bike :
This bike improves the muscles of the upper body. Working out using this bike also provides a solid structure to the upper body.
3. Spin exercise bike :
This bike can give you a feel like riding a regular bike on a road. But this bike is best for a regular cyclist.
Weight loss recumbent bike
Are you overweight? And thinking of losing weight? Or are you simply want to exercise and stay fit and healthy? Then no worries. The recumbent bike can be the best low impact way of workout for you.
Scientific research has found that for losing weight you need to burn more calories than you consume. This will create a calorie deficit. You can create a calorie deficit by decreasing the amount of calories you consume. And on the other hand by increasing the amount of exercising at the same time.
By regular pedaling on the recumbent bike, you can lose 500 calories per day. That means you can lose 3500 calories per week. That is you are losing 1 pound fat in a week, as 3500 calories are equal to 1 pound.
Recumbent bike loss weight is not effective or quick enough like the spin bike or regular bike. By working out on the spin bike you can reach the super high-intensity levels. But you may not be able to reach this level of intensity using the recumbent bike.
While using a regular bike, your legs and seat are in a position which allows to workout lifting your rear from the seat. And it also allows you to work out by standing on the pedals. This position can help you achieve a slightly higher speed on the pedals. But this position cannot be maintained for a long time, because you cannot stand down on the pedals for long. You can maintain this position on the recumbent bike. But as just because you cannot maintain this position does not mean a recumbent bike is inferior. Rather working out using a recumbent is more comfortable than spin or upright bike.
How to use a recumbent bike for weight loss to get the best result?
Working out using a recumbent bike can help you get the same workout as on a regular upright bike.
But for getting the best results using a recumbent bent, you need to work hard just like other exercises.
Slow pedaling for 10 minutes at an easy intensity will not help you burn enough calories. Only a beginner or someone with a medical issue should workout at an easy intensity.
You need to work out hard to get the best result along with having a healthy diet if you want to lose weight.
You can lose weight in three different ways:
- Burn more calories than you intake
- Eat less calories than you need per day
- Combination of above 1 and 2
You can lose weight with a lot of exercise and having a bad diet. On the other hand, you can also lose weight without exercise but with a clean diet. But the best way to lose weight is the combination of both a healthy diet and regular exercise. And the quickest way of losing weight can be by working out in the interval.
How much weight can you lose using a recumbent bike?
How much calorie you can burn using a recumbent bike depends on how hard you are working out and for how long. Not only these, but your weight, fitness level, and sex also have an impact on how many calories you will burn.
You can burn almost 570 calories by working out for 60 minutes at a constant speed of 12 mph if you weigh 175 pounds. That is you can lose 1 pound in about more than 6 hours. Again a person weighing 150 pounds can lose 264 calories by exercising moderately for 30 minutes. Overweight people can lose weight faster by exercising on the recumbent bike.
To lose weight quickly you need to work out for 300 minutes per week. If you can create a calorie deficit of 500 to 1000 calories per day, you can lose 1 to 2 pounds of calories per week.
With a lot of intensity, you can burn more calories by working out for longer times. But it is better to lose 10 pounds of weight in 10 months then losing 10 pounds in a week. As we all know slow and steady wins the race 😉
Workout plan for losing weight using a recumbent bike :
Using a recumbent bike you can do two types of cardio to lose weight.
- Steady-State Cardio
- HIIT Cardio
Steady State Cardio :
Steady-State Cardio is a type of exercise at a constant speed or steady-state for a given time. After warming up you need to set the intensity level and continue working out for a certain time.
At first, start working out at a relatively low setting on the bike for 10 minutes. Increase the time slowly over the next few weeks and months. Once you have reached the workout time over 30 minutes then increase the difficulty settings of the bike.
The steady-state cardio is mostly suitable for beginners. And it is also suitable for those who already reached the level of higher fitness.
HIIT Cardio :
HIIT cardio is also can be said as the interval training or workout. It is a workout based on varying the speed or intensity on the bike for a number of intervals which are predetermined. But you need to be fully warmed up performing HIIT cardio workout. And also after finishing this cardio try to do 5 to 10 minutes of cool down.
Recumbent bike workout for beginners
Before starting workout make a plan of the workout. Beginners always get in trouble thinking of where to begin. For the beginners, there is a workout plan given below. Beginners can try this and start the workout process.
Before starting to workout do 5 to 10 minutes of warmup habit to avoid injury. Without warming up you may feel muscle pain while exercising on the bike.
After that adjust the recumbent bike in a position you feel comfortable. Adjust the seat and backrest properly.
Steady-State Cardio workout plan :
- 10 minutes pedaling for a target of a maximum 55 percent heart rate for 2 weeks
- 20 minutes pedaling for a target of a maximum 60 percent heart rate for the next 2 weeks
- Increasing the workout time to 30 to 90 percent for a maximum heart rate of 65 to 90 percent over the next weeks.
HIIT Cardio workout plan :
Plan 1: 15 minutes of speed training intervals
- 2 minutes of high intensity ( @RPE 9 to 10 )
- 1-minute low intensity ( @RPE 4 to 5 )
This way repeat the pedaling 5 times.
Plan 2: 20 minutes of combination interval workout
- 30 seconds high intensity ( @RPE 8 to 9 )
- 30 seconds of moderate-intensity ( @RPE 6 )
Repeat the same way for 4 times at 60 to 70 revolutions per minute.
- 1-minute low intensity ( @RPE 3 )
- 1 minute with high intensity ( @RPE 8 to 9 )
- 30 seconds of moderate-intensity (@RPE 6 )
Repeat the same way for 4 times at 60 to 70 revolutions per minute.
- 1-minute low intensity ( @RPE 3 )
- 2 minutes of moderate-intensity ( @RPE 6 )
- 3 minutes at 100 to 110 revolutions per minute
- 3 minutes low or moderate-intensity ( @RPE 5 )
Note: The full form of RPE is the rate of perceived exertion. It is a scale of 1 to 10. It is used to measure the intensity of your workout.
If you are working out from home, you can hire a trainer. He or she can help you with setting the program and intervals which are very specific for you.
Otherwise, you can go to the gym and workout from there.
How much time on recumbent bike to lose weight?
To get the best result for losing weight using the recumbent bike you need to work out hard and for long enough. Research shows that you need to work out for 30 minutes to get health benefits. And 60 to 90 minutes 5 days a week for losing weight.
Can you lose weight on the recumbent bike?
Yes, you can lose weight on the recumbent bike. Exercising on the recumbent bike burns calories and help you lose weight all over the body including the stomach.
Are recumbent bikes a good workout?
Exercising using recumbent bikes offer great upper body support. It is also effective for lower body and cardio workouts. It is very comfortable to use and resist any injuries.
Advantages of exercising on the recumbent bike :
- Gives support to the full body during a low or a high impact workout
- It provides less stress on the joints
- It is great for people with lower back pain
- Have incline settings that simulate riding up and down hills
- It provides a cardiovascular workout with varying challenge levels.
- Have an option of low or high impact workout
- Have varied resistance levels for leg workout challenges
- It is a safe and effective workout and it is cheaper than a treadmill
Benefits related to weight loss using recumbent bike :
- Exercising using the recumbent exercise bike helps you control the intensity of your workout
- It reduces the risk of getting injured.
- The exercise bike helps you achieve the goal of losing weight
- It helps to keep the body fit and healthy
Benefits other than weight loss :
- Working out using the exercise bike improves health and fitness.
- It helps toning legs, arms, back, and chest.
- It also improves body muscles.
- It helps to increase brain and heart functionality as well as increases join functionality.
- Working out reduces diseases like diabetes, Alzheimer’s, Parkinson’s and cholesterol levels.
- An exercise bike is safer than cycling on the road.
- It most importantly boosts the cardio fitness.
- Exercising increases the chance of your living longer.
Is a recumbent bike good for weight loss?
Yes, the recumbent bike is good for weight loss. So, is recumbent bike good for weight loss? May not be the appropriate question to ask. Recumbent bike for loss weight is the best bike.
Using the recumbent bike you can achieve your target of losing weight as well as being fit and healthy.
No doubt, it is. The exercise bike helps to lose weight as well as keep you fit and healthy. It reduces many diseases. It also increases the brain and heart functionality and helps you live longer.
Start working out by maintaining a plan for weight loss on the recumbent bike. For weight loss recumbent bike is to be used according to the plan by working out for 5 days a week. And don’t forget to watch TV or Netflix or play a song during working out to make the workout comfortable and easy.