Exercising on an exercise bike to lose belly fat is a type of cardio exercise that is aimed at reducing body fat and allows you to outline the relief of your abs. Many people prefer to exercise at home, but do not know which exercise machine is best for the job. The most popular piece of equipment is the exercise bike. It helps to achieve weight loss and targets the problem area - the stomach.
Benefit
- Exercise helps prevent cardiovascular diseases. With regular exercise, blood pressure stabilizes, cholesterol levels in the body decrease and the risk of developing atherosclerosis decreases.
- Exercise bikes are useful for people suffering from arthritis and those experiencing the consequences of injuries (for example, fractures), since they do not place large loads on the joints, knees, and ankles.
- Metabolism is significantly accelerated. Therefore, systematic training allows you to effectively lose weight. So, by exercising for an hour, you can burn about 500 calories, depending on the chosen load.
- Correct body position ensures the prevention of radiculitis, osteochondrosis, and neuralgia.
- Exercise bikes develop endurance, making any physical activity much easier for you.
- As a reward for systematic exercise, you will receive slender legs, toned buttocks, a flat stomach and elastic skin.
Harm
Training on an exercise bike can only be harmful if the exercises are not organized correctly. So, if you do not keep your back straight, there is a risk of ruining your posture. In addition, failure to comply with the sequence and quantity of loads can provoke serious deterioration in health: disturbances in the functioning of the cardiovascular system, injuries to the musculoskeletal system.
In the absence of contraindications and a competent approach, classes will bring you benefits - getting rid of extra pounds and generally strengthening the body.
Recommendations for exercises and increasing the effectiveness of training
Experts recommend diluting riding an exercise bike by performing strength tasks on the main muscle groups. Abdominal and back exercises for men are beneficial.
Try a high-intensity workout. The main task is to divide the time of the entire lesson into several ten-minute intervals. In the first 10 minutes, ride a bike, then work on pumping your abs.
This approach will help you lose a few extra pounds in a short time and will remove your belly fat. It is better to change exercises every 10 minutes of strength training so that the load is applied to all muscles - upper, lower, lateral.
You can achieve lasting results with long-term work on the body. Sport should become an integral part of life. It’s not worth focusing on one type of task; the stomach is removed by an integrated approach - cardio exercise combined with strength training.
You can exercise on an exercise bike for years and look fat and flabby if you don’t reconsider your diet. Calculate your daily caloric intake using special formulas and calculators, and try to stay within the norm as much as possible. The deposits begin to break down when you are in a calorie deficit, meaning the less energy you consume from food and the more you expend, the smaller your belly, thighs, and entire body. You cannot achieve weight loss without restrictions on sweets, baked goods and fatty foods. It is these products that, when entering the body, go directly to fat reserves.
What muscles are involved?
The opinion that using an exercise bike can pump up your legs is erroneous. The fact is that it is a cardio simulator, that is, it trains and develops the respiratory system. Due to increased heart rate and increased oxygen supply to the body, fat is burned. To gain sculpted muscles, strength training equipment is used. For example, dumbbells.
The exercise bike affects the muscles of the legs (calf, biceps and quadriceps muscles of the thighs), buttocks, back, and oblique abdominal muscles. That is, exercise bikes develop the physical activity of the body, increase the flexibility and dynamism of the body. At the same time, muscle volume does not increase.
What parts of the body lose weight on an exercise bike?
I think not everyone has the opportunity to go to the gym regularly. In this case, an exercise bike is an excellent alternative. This sports equipment will not take up much space in the apartment. Agree, it’s convenient to train daily without leaving home. Now let's look at which muscle groups the load will be distributed.
The maximum load will be placed on the muscles of the thighs, buttocks, calves and lower legs. The back muscles and oblique abdominal muscles will be used to a lesser extent
The load on the arms and chest will also be light. Although, by choosing the right training program, you can load them too. As you can see, this exercise machine is quite good for weight loss.
Having read this far, many people probably became interested in whether the exercise machine can cope with cellulite. There will be no miracles, I’ll say right away, but the right loads will definitely improve the appearance of your hips. Especially if you exercise in special breeches for weight loss.
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Firstly, intense training will get rid of subcutaneous fat. Calories will be wasted and the thighs will begin to lose weight. Secondly, during classes the muscles you need will work - the leg muscles. Therefore, problem areas will look better. Massage using anti-cellulite gels and creams can significantly increase the effect. And breeches for weight loss will speed up the process of burning fat in the right place.
How to choose an exercise bike for weight loss
There is a large selection of exercise bikes for home on the modern market. They are divided into 4 categories:
- Vertical. Simulates a track bike. Their peculiarity is that the legs are located in a vertical plane, which allows you to use almost all muscle groups. Upright exercise bikes are compact and therefore suitable for any room. Cost: 15,000–60,000 rubles (4,000–15,000 hryvnia).
- Horizontal. Horizontal seating allows you to avoid straining your back. This is the best choice for people who have back problems. Cost: 25,000–80,000 rubles (6,000–20,000 hryvnia).
- Portable. Created for those who do not want to interrupt the struggle for harmony even while traveling (for example, on business trips). Portable exercise machines are easy to transport and therefore are compact. However, their disadvantage is the uneven distribution of load during training. Cost: 4000–10000 rubles (1000–3000 hryvnia).
- Hybrid. They are a combination of vertical and horizontal exercise machines. Thanks to the ability to adjust the chair, workouts can be performed in a sitting or lying position. Hybrid exercise machines are suitable for all family members, including older people. Cost: 90,000–240,000 rubles (23,000–80,000 hryvnia).
When choosing an exercise bike for weight loss, pay attention to its parameters and characteristics
1) Pulse measurement system.
2) Resistance system:
- Mechanical: a simple and economical option. Made in the form of a belt that provides resistance when exercising on the simulator. The level of load is regulated by the degree of tension. This system has low wear resistance.
- Magnetic: more functional, belongs to the middle price category. Resistance is created by built-in magnetic rows with a flywheel. The load level is adjusted manually. These projectiles have an improved design and are equipped with a built-in computer.
- Electromagnetic: used in expensive simulators that are equipped with a functional computer with a set of special programs for training. The resistance is adjusted automatically, the program selects the load independently - depending on the stage of training.
3) Functions: calorie counter, distance traveled, speed control, etc.
4) The weight for which it is designed.
5) Manufacturer and quality of the simulator (carefully inspect all the details, try to sit on it).
6) Dimensions – for convenient placement in your home.
Comparison of an exercise bike and an orbitrek
Orbitrek is the same exercise bike, only without a seat. You should train while standing on the orbit track. Both machines will help you quickly get back into shape and achieve your desired body weight.
| Exercise bike | Orbitrek | |
| Recommended for |
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| Muscles involved |
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| Number of calories burned | 500-700 kcal per hour | 600-780 kcal per hour |
| Advantages |
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Both the orbitrek and the exercise bike are equally useful for losing weight. Both simulators are cardio exercises; when exercising on them, fatty tissue is burned. You can choose the best type of exercise machine for you, based on your individual wishes and body characteristics.
Workout program for weight loss
Be sure to warm up: jumping, squats, push-ups, exercises for the respiratory system. It will warm up your muscles, which will prevent sprains. This is also necessary if your main goal is to lose weight in your legs. During this time, the respiratory and circulatory systems will be adjusted to work, and this is necessary for intensive fat burning directly during training. That is, by warming up, you will burn more calories during exercise on the exercise bike.
There are several training programs. Their intensity depends on the initial level of physical fitness. The essence of the programs is to gradually increase the load, during which weight loss occurs without harm to the body.
For newbies
This level is intended for physically unprepared people. Its feature is a smooth increase in load duration up to 30 minutes. The program should be followed for 6-8 weeks.
- 3-4 lessons per week;
- duration of one – 30 minutes (excluding warm-up);
- pulse intensity – 60-70% of the maximum age;
- step frequency – no more than 50 per minute.
To lose weight and maintain results
The most active phase of sequential loading for losing excess weight. You can stick to it even after losing weight to stay in shape. The duration of the program is individual, since the rate of weight loss depends on the characteristics of the body.
- Classes are held 4-6 times a week;
- duration of one – 45 minutes (without warm-up);
- pulse intensity – 70-80% of the maximum age;
- step frequency – 50-60 per minute.
Daily exercise is not recommended for anyone because the body needs time to recover.
For the elderly
An exercise bike is a great way to help older people stay in good shape. Exercise bikes are recommended for problems with bones, back, and legs. They help reduce pain from osteoporosis, arthritis, and even reverse the process of bone degeneration. Cycling exercises are effective in preventing stroke, thrombosis, diabetes, Alzheimer's disease, and obesity. In addition, exercise on an exercise bike improves sleep, stimulates blood circulation, relieves fatigue and strengthens the immune system, which becomes weaker with age.
An elderly person should train in a way that is comfortable for him. You should start with minimal intensity, slowly increasing the load level. The norm must be determined by a specialist, based on the individual characteristics and health status of the person. Elderly people are recommended to exercise no more than 40 minutes a day under the supervision of a trainer. It is important to maintain a drinking regime: you should drink 1.5–2 liters of clean water per day.
In the modern fitness equipment market, exercise bikes for older people are represented as a separate category. As a rule, these are hybrid, horizontal or portable exercise machines, the design of which takes into account the physical capabilities of older people. Their cost ranges from 6,000–300,000 rubles (1,500 to 50,000 hryvnia).
How much do you need to exercise to lose weight?
The result of losing weight and the speed of achieving it depend on various factors: initial weight, lifestyle (level of physical activity in addition to cycling), nutrition, and individual characteristics of the body. For this reason, there is no universal formula for losing weight using an exercise bike. However, in order to start the process of burning fat, on which weight loss depends, you should exercise for at least 1 hour daily, 4-6 times a week. In addition, you need to switch to fractional meals (4-6 times a day) to speed up your metabolism. This set of measures will allow you to get rid of 3-10 kg per month.
How and how much you need to train at home to lose weight using an exercise bike
Losing weight with an exercise bike - general principles:
- exercise 3 to 6 times a week;
- one lesson should last at least 30 minutes;
- the heart rate should be between 70 and 80% of the maximum level, which is 220 minus the person’s age;
- Practice interval training, it is more effective for burning calories.
Easy ride
Technique:
- Sit on the exercise bike that is customized for you and place your hands on the handlebars.
- Straighten your body, tighten your stomach.
- Place your feet on the pedals with the middle of your feet, or insert your feet into the special mounts on the pedals.
- Start pedaling with your feet.
- The movement should occur due to the tension of the leg muscles, and not due to the transfer of body weight.
- Spin the pedals one at a time without jerking, maintain an even pace.
- Do not put your body weight forward on your hands.
1
Video: How to exercise correctly to lose weight on an exercise bike
https://youtube.com/watch?v=MoRPx82ykuQ
Easy driving with high load
Technique:
- Set the exercise bike to high load.
- Start pedaling.
- Maintain a straight body and correct leg position, otherwise you risk injury.
- Do not help yourself pedal with your body weight, do not move your body to the sides and do not help with your hands.
- There should be no pain in your knees.
- You can choose any speed available to you under high load.
- You can lean forward a little to simulate riding a racing bike.
1
Video: Riding while seated with a high load
Driving fast while standing
Technique:
- Take the starting position on the exercise bike, making sure that your feet are stable on the pedals.
- Stand with your straight legs vertical above your feet.
- Secure your hands on the steering wheel.
- Pedal at a fast pace.
- Make sure that your pelvis does not sway left and right and that your back does not hunch.
- Do not raise your shoulders up and try to transfer the main load to your legs.
1
Video: Fast driving while standing
Slow riding while standing
It simulates climbing a mountain. Technique:
- Take the starting position on the exercise bike.
- Set the load to high.
- Stand with your feet on the pedals and grip on the steering wheel.
- Pedal at a slow pace, paying attention to the position of your legs and body. To avoid damaging your joints, tighten your hips and buttocks.
1
Video: Slow riding while standing with a high load
https://youtube.com/watch?v=KxH9qGZDuCw
Easy driving at a fast pace
This ride simulates descending from a mountain. Technique:
- Take the starting position on the exercise bike.
- Set to low resistance or low load.
- Pedal at a fast pace.
- Light workload and fast pace do not mean you can relax. Make sure that the body does not bounce on the seat or swing from side to side.
Outwardly, this kind of riding does not differ from simple riding, but in terms of load, cardio predominates in it.
Video: Fast riding while sitting
Rises while driving
Technique:
- Take the starting position on the machine.
- Choose from two options: high load and low pace or low load and high pace.
- Start pedaling at your chosen pace.
- After 30 seconds, stand up and continue pedaling while standing without interrupting your workout.
- Change the position of the body in this way every 30 seconds, this will give additional stress to the buttocks.
Video: Alternate riding standing and sitting
Handlebar push-ups
Technique:
- Take the starting position on the exercise bike while standing.
- Start pedaling at your chosen pace.
- Keeping your body straight and without slowing down, bend your arms and inhale, bringing your chest closer to the steering wheel.
- Without stopping at the bottom, as you exhale, straighten your arms, pushing yourself back to the starting position.
- Maintain the selected driving pace at all times.
- Perform push-ups only from a standing position.
Aquacycling
Aquacycling - training on an exercise bike in water - is a fashionable novelty in the world of fitness. The popularity of aquacycling is increasing literally every day. The fact is that a water trainer is more effective than a regular exercise bike for weight loss. This is explained by the high resistance of water compared to air. In addition, exercise in water helps reduce the release of stress hormones: adrenaline and norepinephrine.
Useful tips
- Losing weight depends on the intensity of your training, so focus on it.
- Depending on your level of physical fitness, create an individual training plan.
- Increase the intensity gradually to avoid muscle pain and physical fatigue. Start with 15 minutes of exercise a day.
- To achieve the desired result, train at least one hour a day (including warm-up), 4-5 times a week.
- Set goals for yourself. For example, today you can travel one distance, and tomorrow you can travel the same distance, only in less time.
- Use an interval loop. For example, exercise at a fast pace for 30 seconds and at a slow pace for 50 seconds.
- Alternate between sitting and standing workouts.
- Experiment with resistance loads until you find the best balance with speed.
- Choose a time when you feel comfortable working out. Remember that training “through force” will bring much less benefit.
- Conduct training no earlier than two hours after waking up and no less than two hours before bedtime.
- You cannot exercise two hours before or after eating, taking medications, smoking, drinking tea or coffee.
- Wear comfortable, but not too loose clothing. It is advisable to choose clothes made from natural fabrics and avoid synthetics.
- You need to control the number of calories you consume. The recommended daily calorie intake is 1200–1500 calories.
- Drink at least 2 liters of clean water per day. This is a prerequisite for effective weight loss.
Contraindications
Before you start exercising on an exercise bike for weight loss, be sure to consult with a specialist. You may need to create an individual training program.
- Severe degree of cardiovascular failure;
- attacks of cardiac asthma;
- severe forms of diabetes mellitus;
- thrombophlebitis;
- tachycardia, angina attacks;
- oncological diseases.
If you have no contraindications to exercise on an exercise bike, but during exercise you feel pain in the heart area, severe shortness of breath, weakness, dizziness or nausea - stop immediately! You may need to change your exercise level. However, it is still recommended to consult your doctor for advice.
