Now it is more and more difficult to find at least one question concerning weight loss, the opinions of specialists on whose account would coincide. The question of what kind of load is still needed - aerobic, cardio or power, still has different answers. Recently experts often say that interval training on an exercise bike or in a hall gives very good results.
Consider this type of load in more detail.
Cardio-training on an exercise bike: interval method
The exercise bike is one of the most popular exercise equipment for the home, because it allows you to strengthen your legs and buttocks, burn not only calories, but also subcutaneous fat. And still, training on an exercise bike can be much more effective if you use the interval technique.
Interval training differs from the usual one in that it does not have one single rhythm, tempo or intensity. The cycle of exercises is performed in the so-called "torn pace" - then stronger, then weaker, then faster, then slower. This allows you to work on the body in the same way that it does power loads - burn calories not only during exercise, but also several hours after it, during muscle recovery.
Exercise on a stationary bike for weight loss
Consider an example of an interval training system on a stationary bike, which is available even in the home with a simulator. The duration of the training is 50 minutes. At the same time, it is very intense, and burns about 500 calories during this time.
- 0-10 min - jumping rope at a moderate pace.
- 10-13 min - slow movements on the stationary bike.
- 13-16 minutes - slightly increased load.
- 16-17 minutes - set a large percentage of the climb up the hill, twist the pedals while sitting.
- 17-19 min - continue to "go uphill", but already standing on the pedals.
- 19-22 min - return to the sitting position and continue.
- 22-22: 30 min - put the pre-max lift and continue driving.
- 22: 30-23 min - set the maximum lift and continue driving.
- 23-25 minutes - set the pre-maximal, and then again the maximum lift.
- 25-26 min - cut the load by half, practice standing on the pedals.
- 26-29 min - reduce the load, sit down and increase the tempo.
- 29-30 min - make the load even less, slow down the speed.
- 30-34 min - walk around or jump near the simulator.
- 34-35 min - return to the simulator and increase the speed.
- 35-35: 30 minutes - return the speed to the average level.
- 35: 30-40 min - repeat three times again 2 previous actions, for a minute for each, speed increase each time by 1 km / h.
- 40-46 minutes - repeat the previous steps, but now reduce the speed.
- 46-50 min - pedal calmly, allowing the body to recover.
Such effective training on the stationary bike will help you to quickly get in shape - and not only lose weight, but also to find beautiful legs, hips and buttocks, and also strengthen your respiratory and cardiovascular system.
Interval training on a stationary bike: additional recommendations
It is important not to forget the rules that make such exercises safe and effective. So, let's remind them:
- Before the exercise, adjust for yourself a training device - when you sit, the leg on the pedal lowered to the end should be slightly bent.
- The back should be level during the lesson.
- During the lesson you can drink some water.
The main thing! Do not forget that before such intense stresses you need training, and if you have not done it for a long time, you should start with less complicated exercises that will prepare your body for interval training.