One of the exercises that works best for cardio work and weight loss is, without a doubt, the stationary bike. You should always include 10 to 20 minutes of cardio in your training program, to combine with the exercises suggested by your personal trainer. But what we’re talking about here is how much time you need to spend on the exercise bike to lose weight.
To do this, we need to put it in context. The exercise bike is one of the most common and easy-to-use devices for exercising, slimming down or toning up. Whether you have it at home or at the gym, the exercise bike can help you get back in shape if you follow a routine and use it the right way.
HOW LONG DOES IT TAKE ON AN EXERCISE BIKE TO LOSE WEIGHT?
The exercise bike is one of the most common ways to do cardio, along with the treadmill or the elliptical trainer. If you’re looking to lose weight and get rid of fat deposits in your love handles or other areas of the body, you need to dedicate part of your training to cardio exercises. The time it takes to lose weight on the exercise bike can vary depending on your family history, eating habits, frequency and intensity of training, among other things. However, the most effective way to lose weight on the bike is to follow a HIIT routine.
PREPARATIONS: BODY POSTURE, HANDLEBAR AND STRETCHING
First, make sure your bike is perfect to start your training program. Place the saddle at hip height and the handlebars so that your back is straight and you don’t have to bend over. Stand firmly in the saddle and place your feet on the pedals so that you can effortlessly reach them without fully extending your knee.
START WITH 25 MINUTES NON-STOP
Start the session with 25 minutes of pedaling at a steady pace. This will allow you to pace yourself and stay at the same speed, while burning calories and building muscle. Endurance is a key factor in this, even if in the beginning you find it difficult to pedal and to keep the same rhythm for almost half an hour, it is very important that you stick to it so that your body gradually strengthen.
CONTINUE WITH 15 MINUTES OF EFFORT
In this phase we will do interval training. In other words, we alternate 30 seconds of effort and 30 seconds of recovery, and so on during the 15 minutes. This way your body burns far more calories, fires up for action and increases its fitness, testing your limits and pushing them.
FINISH WITH 5 MINUTES AT A NORMAL PACE
Once you’ve completed your 15 minutes of interval training, you can return to your normal pace. But that doesn’t mean you have to stop pedaling! Relax your pace, control your breathing, and continue for another five minutes of steady pedaling without stopping until the last second to bring your heart rate down and allow your body to recover.