One of the exercises that works best for cardio work and weight loss is without a doubt the stationary bike. You should always include 10 to 20 minutes of cardio combined with exercises suggested by your personal trainer into your training program. But what we’re talking about here is how much time you need to spend on the exercise bike to lose weight.
To do that, we need to put it in context. The exercise bike is one of the most common and easy-to-use devices for exercise, weight loss or strengthening. Whether you have it at home or at the gym, an exercise bike can help you get back in shape if you follow a routine and use it the right way.
HOW LONG DOES IT TAKE TO LOSE WEIGHT ON ROTADES?
The exercise bike is one of the most common ways to do cardio, along with the treadmill or elliptical. If you’re trying to lose weight and get rid of fat deposits in your love handles or other body parts, you need to dedicate part of your training to cardio. The time required to lose weight on the exercise bike can vary depending on your family history, eating habits, frequency and intensity of training, among other things. However, the most effective way to lose weight on the bike is to follow a HIIT routine.
PREPARATION: BODY POSITION, HANDLEBAR AND STRETCHING
First, make sure your bike is perfect for starting your training program. Place the saddle at the height of your hips and the handlebars so that your back is straight and you don’t have to bend over. Stand firmly in the saddle and place your feet on the pedals so that you can reach them effortlessly without having to fully extend your knee.
START IN 25 MINUTES NON-STOP
Start the session with 25 minutes of pedaling at an even pace. This allows you to keep pace and keep the same speed while burning calories and building muscle. Persistence is the key factor in this, even if you find it difficult to pedal and maintain the same rhythm for almost half an hour at first, it is very important that you stick with it so that your body gradually gets stronger.
KEEP UP THE 15 MINUTES OF EFFORT
In this phase we will do interval training. In other words, during 15 minutes we alternate 30 seconds of effort and 30 seconds of recovery and so on. This way your body will burn many more calories, jump into action and increase your fitness, test your limits and push them.
FINISH IN 5 MINUTES AT NORMAL PACE
Once you’ve completed 15 minutes of interval training, you can return to your normal pace. But that doesn’t mean you have to stop pedaling! Relax your pace, control your breathing, and continue pedaling steadily for the next five minutes without stopping until the last second to lower your heart rate and allow your body to recover.