Exercise bike for weight loss: reviews, benefits, training programs

Plan on using exercise bike for weight loss: reviews online about this method can confuse anyone. Among obviously custom eulogies and outright negativity is hard to find objective opinions. Although if you ask the critics about their method of training, everything will become clear. Miracles do not happen, and wait for the harmony after a week of pedaling stupid. After all, the main thing — the regularity of training and common sense.

Cycling simulator called bike — one of the most demanded sports exercise machines. Its main advantage consists in possibility of use not only in the gym but at home. And individual program you can choose absolutely every person, regardless of his physical fitness.

The advantages of training on a stationary bike

Often we refuse to exercise for one reason: not enough time. It is not to go to the gym, it is not enough to regularly do the morning run. But enough that evening to snuggle up on the couch and complain about the shortcomings of the figure.

Here is the main benefit of stationary bike: no need to go anywhere. Just take from the sofa to the simulator and exercise watching your favorite TV series. To do it even easier than twist Hoop for weight loss. And the benefits of exercise bike for women includes a lot of bonuses.

  • Weight loss. With average loads, the woman loses 500 calories per hour. And it’s one quarter of the daily diet.
  • Strengthening of the cardiovascular system. Exercise on a stationary bike for weight loss stimulate heart function, enhance vascular tone. It is proved that this kind of training stabilizes blood pressure, prevents the development of Hyper – and hypotension.
  • The formation of an attractive body. The benefits of exercise bike for women is undeniable! It strengthens the leg muscles, tightens buttocks and thighs. Slender legs and elastic ass — isn’t this should be a major incentive to work on yourself?

Contraindications to exercise and the choice of trainer

This physical exertion has almost no contraindications. Even if you are forbidden the exercises of the sphere of athletics (running, jumping), you will still be able to do. After reviews on weight loss through exercise bike from physicians testify to its minimum load on the joints, knees and ankles.

Among the existing prohibitions: severe forms of cardiovascular diseases, diabetes, Oncology. If you suffer from pressure drops before buying the trainer should consult with your doctor to assess whether it is preferable for you exercise bike, the benefits and harms of exercise.

The crucial question is how to choose an exercise bike for weight loss. Going to the store, many people want to buy the most powerful to exert maximum effort during class. This is the most common misconception, since models with a large mass of the flywheel (a heavy load) is not intended for Amateur use. Popyhtet on it a couple of days, you most likely will abandon the toughest workouts and leave the simulator to gather dust in the corner. The optimal model with a smooth variation of loads and accurate pulse.

The training program

Exercise bikes for weight loss will help you achieve perfect harmony with several conditions.

The right choice of training intensity

  • For beginners (if you never played sports) to 4 times a week for 30 minutes. The duration of training is 6-8 weeks.
  • Intermediate course (the next stage after the initial) — 3-5 times a week for 45 minutes. Will allow you to maintain the results achieved and eliminate weight gain.
  • For prepared (if you need to restore the form after the break) — 4-6 times a week for 60 minutes. Provides the required physical load stimulates the growth of muscle mass.

Proper preparation

Pre-workout on the exercise bike to lose weight can not eat (2 hour minimum). Sleep must also stay at least 2 hours. You need to perform warm up exercises to prepare the muscles to work.

  • Alternately lift shoulders to ears — 10 times.

  • At the same time raise your hands up through the sides a good stretch for them — 10 times.
  • Lean against the wall with his left hand. Right stretch back and grab your right foot, pull it to the buttocks. The same repeat with the left hand. Perform 5 times.
  • Sit on floor, pinch feet, spread them apart knees. Pull feet toward your groin and hold them up to 15 accounts. Repeat 5 times.
  • Sit on the floor, legs apart to the maximum. Lean forward as you lower to the floor and deterred up to 15 accounts. Repeat 5 times.
  • Perform 10 bends with a flat back and straight legs. Hold in an inclined position up to 15 accounts.
  • Proper training

    If you are using exercise bike for weight loss exercise program for women should be repeated regularly. It depends on the obtaining and saving the result. Also during class you can’t drink water, only rinse your mouth with water. If you experience dizziness or weakness, you should stop. Do not overdo it in order not to harm yourself and not to abandon the exercise bike to lose weight, reviews demonstrate that in such cases it is sufficient only to review the exercise intensity.

    Through a suitable program, pay attention to the pulse. Its frequency should not exceed 70% of the pulse that corresponds to your age norm (to determine your maximum threshold, subtract the numbers 220 your age and subtract 30%). In this case, you will encourage it burning fat that you need.

    Video: weight loss through exercise bike

    Exercise bike for weight loss: reviews, benefits, training programs

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