Useful Tips

Exercise bike: the benefits of an exercise bike for women - how is an exercise bike useful for weight loss

Many newcomers to the gym believe that it is enough to just start using the simulator, and the result will not be long in coming. So it is, but only in part. Indeed, otherwise, there would not be hundreds and thousands of recommendations on the use of each simulator for different body types, athlete's weight, goals and other conditions. From the above, a simple conclusion follows: before talking about the effectiveness of training, it is necessary to determine the goal, master the technique and stock up on remarkable patience.

The benefits of an exercise bike and how to get it out of your workout

An intuitive understanding of the principle of action of the structure, as well as its effect on the muscles, is great, but only after you have mastered the correct technique of building and conducting the training process. If you know how to ride a bike, then you have to readjust, as there are only two similarities between an exercise bike and a bicycle - pedals and name. The technique of performing the exercises themselves is strikingly different. It can be divided into several categories.

The correct distribution of the load when working with an exercise bike is an important aspect, which determines whether you can gain muscle mass or burn fat, what will be the load on the joints and on the heart.

  1. Determine the optimal pedal resistance. Here you need to be guided by your feelings, since in order to burn fat, it is more effective to use the same resistance throughout the entire workout. It should be such that you pedal lightly, but feel the tension when you apply the effort. By choosing a higher degree of resistance, you move on to strength training, using the stationary bike as a leg press. This method is less effective at burning fat, but spurs anabolism and forms new nerve connections in the muscles of the legs.
  2. Define a workout program. The benefits of a stationary bike are different, depending on whether you pedal with one resistance or change it throughout your workout. In the second case, you put a lot of stress on the cardiovascular system and develop muscle endurance indicators, laying in them the task of forming glycogen reserves:

Exercise time is important no matter how you use the exercise bike. The benefits for recovery, weight loss, or muscle gain depend on time.

  • short workout (10-20 minutes) - this type of training segment is used by athletes as a warm-up before training. This is a great way to warm up joints and ligaments, as well as spur metabolism, in order not only to minimize the chance of injury, but also to increase the percentage of efficiency;
  • long workout (45-60 minutes) - the goal of such a workout is fat burning. The benefits of the simulator for women who want to lose weight are enormous in this regard. The training takes place in a comfortable environment, you feel how high its effectiveness is. And it's not so much about fatigue as about sweating in the process, which is an excellent indicator;
  • medium-duration workout (25-30 minutes) - it is ideal to use this type of training on an exercise bike, after strength training, combining it with sports nutrition (protein isolate or amino acids) and consuming at least a liter of water in half an hour. Thus, you will not only be able to effectively accelerate the circulatory system, stimulating the process of muscle recovery, delay catabolic processes and burn a small percentage of fat, but also raise your threshold of endurance and explosive strength to new levels.

Monitoring your heart rate while exercising on a stationary bike is a must. Based on these numbers, you can determine the effectiveness of your workout for various purposes. Below we give the average figures that do not include people with chronic diseases (for example, hypertension or hypotension), who should definitely consult a doctor before starting training.

  1. 100-120 beats per minute is the average heart rate, indicating minimal physical activity. It is adhered to when warming up, warming up or cooling down, but not for other purposes.
  2. 120-150 beats per minute - ideal heart rate for fat burning. It is at this rate of work of the heart that the human body works in optimal mode. Fat is broken down and converted into energy and does not affect muscle tissue.
  3. 150-180 beats per minute - This is the heart rate range during heavy strength training. It is critical but essential for active muscle growth. If you exceed the bar of 180-200 beats per minute, slow down the pace of intensity and catch your breath.

Why is an exercise bike useful: a must-know

Before you come to the gym and start putting your knowledge into practice, remember a few more things that are necessary for effective cardio training:

  • equipment is one of the important points that many people underestimate. Just like a weightlifter needs comfortable shoes, a bike training needs its own special equipment. Your clothes should not hinder movement (no too tight or loose things), everything should be appropriate to the size. Ideally, you should train in shorts and a loose shirt. Such clothing will provide your body with the best ventilation and comfort. As for shoes, regardless of whether you train in the gym or at home, wear sneakers or sneakers with a rigid but flexible sole, as for running;
  • position of the body on the simulator. Adjust the seat so that your knees are below the level of the handlebars and always keep your back straight. It is tempting to imitate cycling by arching your back, but this will be the wrong position and will put unnecessary stress on the spine.

If you have the opportunity to exercise at home and want to lose weight, wear compression clothing or purchase a special sauna suit that will provide the best fat burning effect.

By following all of the above tips, you will no longer think about whether there is a benefit from an exercise bike. Literally after a month of intense training, you will bring your movements to automatism, and you will not have to concentrate your attention on all these little things. By then, you will be able to see the first results, which will give a huge boost of motivation.

Exercise bike - benefits and harms

Unlike a treadmill, an exercise bike will not harm your health. Check out the reviews of those who have trained on both types of these simulators and you can easily identify some patterns:

  • The exercise bike removes unnecessary stress from the joints, which does not happen on the treadmill, allowing you to safely train your calves, hips, buttocks and give a healthy cardio load to the whole body;
  • the exercise bike does not load the vestibular apparatus. Using it, you will not feel the sensation of loss of coordination of movements after the end of the workout;
  • The exercise bike can be used both before and after strength training. It does not require concentration on location, movement speed and other little things.

Related article: "How to Choose an Exercise Bike: A Few Simple Steps"

The exercise bike has one drawback, which not every athlete notices - it is the monotony of training. From day to day, performing the same movement with your legs, you quickly cool down to this simulator, which does not affect efficiency in any way. With the only proviso that for people with weak nerves, this minus can interfere with the achievement of the goal.As you can see, exercise on a stationary bike does not carry any harm in itself, but there are a huge number of advantages from such workouts.

The benefits of an exercise bike for women and men are equal and can be used regardless of gender, age, weight and other characteristic individual differences. Over time, you will get involved in the training process, you will begin to understand more about the mechanisms of muscle work and the biochemistry of the human body. And then you can adjust your workouts in such a way that they bring you not only the result you are striving for, but also joy.

Watch the video review of Torneo exercise bikes

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