Exercise bike, unlike a bicycle is convenient because it can be practiced at any time of year and in any environment, both at home and in the health club. Workout in the fitness club rather study at home because your will to control the load experienced coach and will be easier to focus on achieving this goal.
If you do not have time to visit the gym, the exercise bike can be purchased at any specialized shop at an affordable price. Classes at home is convenient to combine with watching TV or listening to your favorite music.
So, you have firmly decided that it would exercise regularly, but do not know how to lose weight with exercise bike. First of all, you should tune in training for a long time. Do not expect to lose weight fast in a week or month. When overweight to 4 kg weight loss per month is quite possible, but when excess weight of 10 kilograms or more need at least three months of training.
Before the start of training is advisable to consult with your doctor. Especially must be chosen carefully exercise with serious diseases of the cardiovascular system, or joints. In any case, if you have not engaged in sports or fitness, classes better to start with the minimum load. As fitness can be improved.
The first week engaged in a day for 15 minutes with minimal resistance of the pedals. Temp 50 steps per minute. Pulse in the range of 60-70% of the maximum. Maximum heart rate is calculated using the formula 220 minus your age. On most bikes are sensors for detecting the pulse. Monitor changes in pulse duration as occupation.
In the second week, try to increase the duration to 30 minutes drive. Pulse within 65-75% of maximum. Resistance of the pedals do not change. The pace of 50-60 steps per minute.
In the third week, continue to increase the duration of the ride 40-60 minutes. Pulse 65-80% of maximum. The pace of no more than 60 steps per minute. If you feel good, and improving the load is good for you, in the fourth week can increase the resistance of the pedals a bit.
In the following weeks of classes keep pace in 60 steps with the pulse of not more than 80% of the maximum. Train 3-4 times a week for 40-60 minutes. Resistance of the pedals gradually increase to an average level. Is no longer recommended, because you can build muscle too hip. Your same goal - to lose weight with exercise bike, hence the load on the muscles should be small, but long time.
During classes every 10-15 minutes drink clean water in small sips. Do not eat for an hour before training and after it. Combine training on exercise bike with proper nutrition and implementation of restorative exercises for the muscles in the arms, abs and back. So you not only lose weight but also build up a nice proportionate figure.