Cardio is considered very popular among people who want to get fit and lose weight. Many choose for themselves the exercise bike, since training on it allows you to work out your muscles well and get rid of excess weight . You can play in the gym, but if the salary and the area allows, you can buy a simulator for the house.
Can I lose weight on a stationary bike at home?
To understand this topic, we suggest to learn about the benefits and benefits of such training:
- As cycling refers to cardio training, it allows you to train the cardiovascular system. With regular sessions, you can stabilize the pressure, reduce the risk of heart and vascular disease, as well as the level of cholesterol in the blood.
- During training, the main load is received by the muscles of the lower part of the body, that is, the buttocks, hips and legs. Despite this, intensive training allows you to tighten the entire body.
- Since the exercises take place in the sitting position, the knees and ankles are less stressed. Given this, people can pedal pediatricians who have trauma related to their legs.
- Regular workouts help to increase stamina, which means walking and doing various physical work will be much easier.
On an exercise bike, you can not only just pedal, but also do various exercises that will help improve training efficiency and achieve your goal faster.
How correctly to be engaged on an exercise bike to grow thin?
There are different models of simulators that have additional functions. For example, in modern models, there is a display and the ability to adjust the distance, training time and load. Experts recommend choosing a certain distance and with each occupation to drive it faster, thereby increasing the intensity. The task is to find a balance between the speed and resistance of the simulator.
Tips on how to lose weight on a stationary bike:
- It is necessary to properly position on the seat. The back should be flat, but do not strain it too much. The position should be as natural as possible. Allowed, a slight rounding of the shoulders.
- Talking about how to lose weight at home using an exercise bike, it is worthwhile to point out one common mistake that significantly reduces the effectiveness of training - you should not transfer the weight of the body to your hands to facilitate your task.
- To load was evenly distributed, place the knees slightly inwards, and keep the feet parallel to the floor. To stick to such techniques at first can be difficult, but little effort and purpose will be achieved.
- Remember that the body quickly gets used to the load, so you need to constantly change the speed and intensity.
- Understanding how to lose weight using an exercise bike, it is worth mentioning about such an effective direction as interval training. For example, you can choose such a scheme: 20 sec. you need to go at the fastest pace, and then, 40 seconds.
in the slow to rest and regain breath . After that you need to go back to a fast pace, etc. - Experts recommend alternating workouts in a sitting and standing position. Such a variety will be useful for obtaining better results.
- Do not be engaged in wear, because a good result of this will not happen. It is recommended to move gradually and set realistic goals.
It remains to understand how much you need to do on a stationary bike to lose weight. It is recommended to train every other day, and pedal for at least 40 minutes. To maintain a good physical state, 20 minutes is enough.