Riding an exercise bike is an effective and efficient way to burn fat and calories in your body. Most people nowadays prefer exercise bikes because they put less stress on the joints and knees but still provide an intense aerobic workout. If you want to lose weight fast and in a healthy manner, then you won’t go wrong if you work out on an exercise bike. In this post, we are going to give you tips on how to lose weight on an exercise bike.
How much weight can you lose on an exercise bike?
Research conducted by Harvard University revealed that the amount of weight that a person loses when riding an exercise bike at a moderate pace varies depending on individual weight. For instance, a person weighing 125 pounds cycling at an average speed of between 12-13.9 mph for 30 minutes can shed at least 8 pounds in a month.
Tips on how to lose weight on an exercise bike
1. Increase your workout intensity and duration
Two critical factors that determine how much weight you will lose while working out on an exercise bike is your workout intensity and duration. Intensity refers to your pace. When you increase your workout intensity, your oxygen consumption and requirements for energy also increase, which in turn leads to more calorie burn thus enabling you to lose weight. For instance, you will lose more weight if you ride your exercise bikes at 19mph for 10 minutes compared to riding the bike at 12mph for the same period.
Your workout duration also determines how much weight you will lose. Duration refers to the amount of time that you spend working on your exercise bike. The longer you work out on your exercise bike, the more calories you will burn, hence more weight you will lose. For instance, you will lose more weight if you ride at 18mph for an hour compared to riding that the same speed for 30 minutes. If you want to lose more weight on your exercise bike, then you need to increase both your intensity and duration.
2. Choose your exercise bike wisely
The type of bike that you are using will also determine how much weight you will lose. Currently, there are three different kinds of exercise bikes. They include incumbent exercise bikes, Folding Exercise Bikes, and Upright Exercise Bikes.
An upright exercise bike is one of the most popular types of exercise bikes.
The kind of experience that an upright bike gives is very similar to riding your regular outdoor bicycle. A recumbent bike allows you to recline slightly while riding. Folding exercise bike, on the other hand, is designed to help you save space. A folding bike can be upright or recumbent.
Research has shown that riding on an upright bike burns more calories than riding a recumbent bike because it targets more muscles in your body.
However, it is important to note that all types of exercise bikes are effective in burning calories. What matters is your workout intensity and duration.
3. Try high-intensity interval training (HIIT)
Another great way to lose weight on an exercise bike is by incorporating HIIT into your workouts. HIIT involves alternating short bursts of intense anaerobic workout with a less intense recovery period. Research has shown that performing HIIT for 30 minutes a day, five days a well can make you lose up to eight pounds a month.
HIIT helps to improve your oxygen consumption and also increases your metabolic rate after exercise. All these help you to burn more calories which in turn enables you to lose more weight.
4. Perform a huge variety of exercises
Unlike the past where exercise bikes had limited exercise options, modern exercise bikes are equipped with a huge variety of works. Some exercise bikes have programs that have up to 30 different workout varieties. Performing a wide variety of exercises not only helps to prevent boredom but it also helps you to target more muscles. Remember the more mores you target during your workout, the more calories you will burn hence more weight you will lose. If you want to lose more weight, then ensure that you perform a wide variety of exercises.
In conclusion, if you want to lose weight fast and in a healthy manner, then look no further than an exercise bike. It is one of the best and most effective home and gym exercise equipment for weight loss. However, the amount of weight that you will shed depends on your workout intensity and duration, your workout variety and the type of exercise bike that you use.
Relate Review Article: