How to lose weight fast on a stationary bike: 10 magical secrets

Why do the happy owners of cool exercise bikes, who passionately dreamed about them and finally bought them, actively, with joy and rapture, exercise on it for a couple of months after the purchase, and then use it as the notorious hanger for men's shirts? Our site decided to look into this. So, why do women sometimes give up training on this extremely beneficial machine for health and figure?

How to exercise on it correctly to increase the effectiveness of training and lose weight quickly? Get answers in estet-portal.com.

How to exercise on a stationary bike to lose weight

As practice shows, an exercise bike can turn into a hanger for various reasons. Most often, women give up pedaling because of laziness or because they do not see the desired effect in the form of dropped kg. And all because they don’t know: it’s not enough just to do it, you need to do it right! How to lose weight on the simulator, burning more calories, and what secrets will help in the fight for a slim figure, our portal will tell you about 10 trouble-free ways to increase the effectiveness of training.

1. Eat! Yes, yes, shortly before training, you need a small snack: banana, whole grain porridge, toast with jam… It is very important half an hour before each lesson to "pack" the body with the energy necessary to work on an exercise bike. Without it, there will be no strength to pedal, but it will remind you of a feeling of hunger, which is unlikely to allow you to reach the end of the planned exercises. If you sit on an exercise bike in the morning, before breakfast, and pedal to “I can’t”, then this is the very “I can’t” will come very quickly. While working on an exercise bike, drink water — it can burn fat.
2. Exercise regularly. The compensatory principle “I’ll miss a couple of days, but the day after tomorrow, I’ll give you a ka-a-ak!” it won’t work here: in a few days, the fat will have time to recover, and after “ka-a-ak ladies!” the body will get so tired that you will not be pulled into the saddle for a long time.  In cycling, as in any other, regularity gives the effect.
3. Change the tempo. In the same amount of time, interval training will burn more fat than riding at the same pace. This is how the body reacts to a change in pace: metabolism improves, fat burning is accelerated. Interval training has 3 main rules:

• a series of short, rapidly changing exercises;
• exercises with maximum loads;
• regular repetition of a series of exercises.

The time and intensity of each part of the workout is selected individually: literally from a few seconds to several minutes. But remember: every day such "races" not worth it — the body needs rest. 2-3 times a week for interval training is enough. On other days, you can pedal at your usual pace. And now specifically — in numbers and percentages — what interval training should look like.

Interval training is about a third shorter than endurance training, but the effect of them is not less, and sometimes even more. In less than 4 months, they allow you to burn 3 times more fat than five months of aerobic exercise.

First, define your "velomax": 100% of your maximum strength. To do this, set the pedals to the maximum resistance mode and twist them as if you are late for the coolest sale. The speed obtained as a result of maximum effort (say, 27 km / h) will be the same 100%.

For training, we take 80-90% of the "those hundred" (in our example it is 21—24 km/h). So, interval training in this case looks like this: first, you need to pedal slowly for a couple of minutes, then quickly for 60 seconds (21 & mdash; 24 km / h), then slow down to 30% of the "hundred" (approx. 8 km/h) and work 75 sec. The last two types of "ride" you need to repeat 2-3 times. End of workout — this is a five minute exercise at a 30% pace (8 km/h).

4. Divide by two. If one day you realize that there is no time for one full workout — divide it into two parts, but do not delay, do not "cut" without, so to speak, compensation. One condition: both parts of the classes must be performed with twice the intensity. This will burn the same amount of calories as a full workout. Maybe more…
5. Vary the intensity of your workouts. If a few weeks "ride" at the same pace, the body becomes addictive, resulting in — ever fewer calories burned. To prevent this from happening, you need to periodically change the intensity of the entire workout: try to "drive" in the same time as usual. more kilometers — i.e. pedal harder. Strength, endurance, concentration will also be developed in this way.
6. Train strength. Riding not an exercise bike — this, of course, is both a benefit and a pleasure, but the process itself requires a considerable amount of effort. Therefore, twice a week it is advisable to do strength training, for example, with a BOSU ball, TRX loops, with an expander. After a series of such exercises, you will notice that you overcome the usual distance on a stationary bike much faster.

7. Don't forget your diet. The fact that you burn calories intensively on a stationary bike does not justify the plausible pretext "the body needs energy"; there is everything and a lot. To lose 1 kg, you need to burn approx. 7000 kcal. An hour of riding an exercise bike burns approx. 500 kcal. So every candy-cookie — a spoke in the wheels of your «great».
8. Don't be lazy! Of course, pedaling intensively for half an hour — difficult. And what can we say about an hour of intense training! And although you feel like a squeezed lemon, do not let laziness ruin your plans. Don't give yourself a day off on the grounds that "yesterday we had a great time!". Or at least take up other activities: go for a walk, go to the pool, jump rope. Any kind of physical activity is good.
9. «Grow above yourself», — as the hero of the old Soviet film comedy said. Got involved in training, understood how to lose weight on an exercise bike, and now this is not enough? Take up spinning — a set of classes on special exercise bikes, which is also called bicycle aerobics or dancing on a bicycle. This is a kind of imitation of a group race in various areas: the group trains in front of a screen on which the landscape moves. You can do spinning in the gym under the watchful eye of an instructor.
10. Work out to the music. Energetic, rhythmic melody will energize and add strength in "minutes of doubt", especially during interval training.

We hope that now that you have 10 magical secrets in your arsenal, your husband's shirts will move into the closet — because now you know that the exercise bike — this is not a hanger, but the path to a slim figure. You also know how to work on it correctly in order to improve your health, tighten your muscles, and quickly lose weight. Our portal wishes that your exercise bike returns to combat formation as soon as possible and that, while exercising on it, you strictly follow the ten magical secrets. estet-portal.com sincerely believes that you will succeed!