Training on a stationary bike positively affects not only the cardiovascular system, but also helps to lose weight. With regular training, you can not only get rid of unnecessary kilograms, but also improve the body relief. The main thing is to choose the right program for yourself and take into account the existing rules.
How to lose weight on an exercise bike?
Begin training with a warm-up, which will prepare the body. For this purpose, sit-ups, various inclinations and mahas are ideal. It is enough to spend 10 minutes on the warm up, which will warm up the body. Be sure to do stretching exercises. It is important during the training not to take long breaks, because the effectiveness of this training is greatly reduced. To obtain the result, the intensity should be periodically changed.
Effective training systems on the bike for slimming:
- For beginners. Twist pedals should be 3-4 times a week, while the occupation should last 20-30 minutes. to achieve the required intensity, try to make 50 turns of the pedals in a minute.
- Average load level. In this case, the training should take place 3-5 times a week, and last at least 20 minutes and a maximum of 45 minutes. As for the intensity, in a minute it is important to do 60 turns of the pedals.
- Interval training system on a stationary bike. This option is considered the most effective for weight loss. Interval training involves alternating a fast and slow tempo. It is recommended to quickly turn the pedals for 30-60 seconds, and then at a slow pace - for 1-2 minutes.
At the end of the workout, it is recommended to stretch out to relieve tension from the muscles. Another secret - it is recommended to alternate workouts, sitting and standing. You can experiment with the resistance load. Remember that to lose weight it is important to monitor food.