Exercise on an exercise bike for weight loss. Fat Burning System for Beginner Women and Men

Fitness programs designed for weight loss use stationary bike workouts. Due to the ability to select loads depending on the physical fitness of the athlete, this type of training has a minimum number of contraindications and maximum efficiency.

Provided an integrated approach to transforming your own body and observing the rules of training using an exercise bike, a person will be able to lose weight after 3-4 weeks of regular exercise of this type.

Effectiveness of the exercise bike for weight loss

Exercise on an exercise bike for weight loss is effective, primarily because, in parallel with weight loss, they help to strengthen the athlete's cardiovascular system.

Other areas of the positive impact of such activities include:

• the ability to use the simulator by all people, regardless of their physical fitness;
• acceleration of the body's metabolic processes;
• stabilization of blood pressure;
• a significant decrease in the level of "bad" cholesterol in the blood of an athlete;
• no harmful load on joints and bones;
• minimizing the risk of developing radiculitis, osteochondrosis and other diseases caused by poor posture;
• an increase in the general endurance of the body;
• in addition to reducing the bulk of the body, training contributes to the local creation of the relief of the legs, buttocks and abdomen, losing weight;

• toning the skin, getting rid of cellulite.

In order for exercise on a stationary bike to be as effective as possible, an athlete should not only exercise regularly, but also observe the principles of proper nutrition, devote the proper amount of time to sleep, and also get rid of bad habits by adjusting his lifestyle in general.

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Training rules

While riding a stationary bike, there is a risk of harm to your own body.

In order to avoid injury during exercise, experienced fitness trainers recommend that you properly organize the training process:

1. Adjust the basic settings of the simulator - the height of the seat and handlebars, as well as the resistance level (degree of load).
2. Warm up - a complex for warming up muscles and joints, as well as preparing them for subsequent workout.
3. The pedaling rate should be increased gradually, starting with the slowest possible.
4. Riding the stationary bike should take a total of at least 40 minutes (excluding warm-up).
5. After the main part of the workout, a cool down should be performed (a gradual decrease in pace, lasting at least 3-5 minutes).
6. After the complete completion of the complex of exercises on a stationary bike, losing weight must perform basic stretching exercises that contribute to the relaxation of the muscular corset and normalization of the heart rate.

If you want to lose weight using a stationary bike, the athlete is not recommended to pause and slow down in one approach (40 minutes or more). Changing the pace of the session not only reduces the effectiveness of the training, but can also harm the cardiovascular system.

Contraindications for exercise

Exercise on an exercise bike for weight loss, in addition to their correct organization, should be carried out only by healthy people who have no direct contraindications to sports. Among the limitations that are not recommended for a losing weight to use an exercise bike in their training, therapists and doctors of narrow specialization note.

It:

• insufficiency of the cardiovascular system;
• congenital heart disease;
• hypertension 2 and 3 degrees;
• tachycardia;
• angina pectoris;
• respiratory system diseases such as asthma;
• varicose veins of 2 and 3 degrees;

• pathology of the musculoskeletal system;
• spine diseases;
• exacerbation of chronic forms of disease;
• colds such as acute respiratory infections or acute respiratory viral infections;
• flu;
• elevated blood sugar;
• benign and malignant tumors;
• thrombosis;
• thrombophlebitis.

Even in the absence of a diagnosis, losing weight before starting classes should undergo a basic examination of his body for the presence of pathologies of various origins.

The standard set of procedures for this purpose includes the delivery of a general urine test, a general blood test, blood pressure measurement, an external assessment of the skin and visits to "narrow" specialists (depending on the complaints of a particular person, the presence of chronic diseases or a potential diagnosis).

Preparation and warm-up

It is important to prepare the body for the subsequent increasing stress. Experienced fitness trainers recommend including in the warm-up the simplest exercises to accelerate metabolic processes and warm up the muscles and joints of the lower body.

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Indoor Cycling Programs

Exercising on a stationary bike can be aimed not only at losing weight, but also at strengthening the muscle corset. It is recommended to choose a specific type of activity based on the goals, characteristics of the athlete's body and his gender.

Beginner program

The beginner program does not involve continuous cycling at a fast pace or high pedaling resistance.This option is suitable for people with minimal physical training or those who have a number of health problems that prevent full-fledged sports.

If, while observing the specified time, while exercising according to the above program, the athlete feels discomfort in the legs or excessive fatigue, it is recommended to shorten the duration of each stage to 3 minutes.

For female problem areas

To effectively burn fat in problem parts of the body, you must not only follow the basic rules for organizing classes, but also constantly alternate the load within the same approach.

In this case, it will be correct to use a set of stretching exercises as the final stage of training on an exercise bike for weight loss. This will relieve subsequent muscle pain ("post-workout syndrome"), as well as increase muscle flexibility and joint mobility.

In order to avoid provoking hormonal disruption, athletes should abandon intensive training during menstruation, due to the general weakening and vulnerability of the body.

For men

Exercise on a weight loss stationary bike will also be effective when done by men. Compared to the training scheme for women, the male version of the training implies more time for each of the stages and the presence of high resistance at a fast pace of pedaling.

To make the exercise on a stationary bike a complete one, fitness trainers recommend that men use their upper body as well. For example, simultaneously with pedaling, you can perform arm extension with dumbbells of the working weight. The pulse should not exceed 120 beats per minute.

Interval program

An interval weight loss workout program involves periodically changing the resistance to pedaling.

This type of training contributes to the fastest acceleration of metabolic processes, which brings the onset of direct fat burning closer.

The burning of fatty deposits occurs at the "peak load" due to the fact that the body is under severe stress.

Given that interval programs are highly complex, it is recommended to practice them only for those who have been on a stationary bike for a long time (at least 1 month).

Intermediate program

Weight loss cycling workouts should be adjusted by a fitness trainer based on the athlete's current progress. Between complexes for beginners and a complex version of classes, it is necessary to include an intermediate plan.

This is important in order to minimize the risk of stress in the body, which can later lead to the opposite effect, in particular, the accumulation of fat instead of getting rid of it.

Slimming abdominal program

There is no special program with which, while exercising on a stationary bike, one could lose weight locally in the abdominal area. The process of fat burning, triggered by high intensity training, reduces the amount of fatty deposits throughout the body, including the abdominal region.

Based on this, any of the above training schemes is suitable for losing weight on the abdomen, subject to the correct selection of the load and the regularity of the exercises. When adapting a universal complex to fit his needs, the athlete should take into account a number of important features of the program aimed at reducing the volume of the abdomen.

It:

• the pulse range should vary from 120 to 140 beats per minute;
• for the workout to be as effective as possible, it should be combined with running, stretching exercises and jumping rope;
• the duration of the training should be at least 40 minutes;
• breathing control (inhaling through the nose, exhaling through the mouth) guarantees the supply of the required amount of oxygen to the adipose tissues, with the interaction with which the fat burning process is accelerated.

A program for trained athletes

Losing weight through exercise on a stationary bike, trained athletes should ensure that their heart rate during training does not exceed 130 beats per minute.

Good physical shape allows those who are losing weight already at the warm-up stage to quickly pedal without fear of overloading the body:

How to create an individual training program?

In order for the training program on the stationary bike to give results as quickly as possible, it must be drawn up individually for each athlete. When selecting loads, it is important to take into account the person's lifestyle, physical fitness, the expected regularity of training and the presence of health restrictions.

A correctly composed complex implies:

• Keeping the athlete's pulse in the range of 120-140 beats per minute. (otherwise muscle mass will increase or, conversely, burned along with fat. In both cases, the appearance of the body will be far from perfect and fit).
• A gradual increase in the load (both within the framework of one approach and the training scheme as a whole).
• High intensity only in the absence of contraindications for the athlete (in all other cases, moderate or low intensity is recommended, at which the athlete's breathing does not go astray, and the heart rate remains stable).

How to eat to lose weight on an exercise bike

To lose weight on a stationary bike, it is recommended to monitor your diet.

Avoid:

• sweet;
• products that contain wheat flour;
• semi-finished products;
• food high in preservatives and dyes;
• fried, smoked;
• excessive salt intake.

The emphasis in your diet should be on:

• fruits and vegetables (ideally seasonal);
• "Healthy" cereals (for example, buckwheat, brown rice, chickpeas);
• foods rich in protein (chicken, white fish, dairy products).

It is important to understand that eating well for weight loss for those who exercise for this purpose on an exercise bike does not have to be a strict diet. Losing weight needs to form their diet so that it is balanced and as comfortable as possible, both in terms of their physical and psychological state.

Sports training for weight loss, involving the use of an exercise bike, allows a person to transform after 4-5 weeks of regular exercise.

In order for them to carry an exclusively positive effect on the human body, it is necessary to control the pulse during exercise and focus on your own feelings.

Subject to a competent approach to the formation of the complex, such classes will not only help the person who is losing weight to transform outwardly, but also improve his health, strengthening the cardiovascular system and normalizing metabolic processes.

Article design: Anna Vinnitskaya

Video about correct weight loss on an exercise bike

How to exercise on a stationary bike to lose weight: