There are some circumstances when gyms and other outdoor exercises can feel cumbersome, the best way to keep in good shape with strong immunity is possible with indoor home or office exercise. As we all know 45 minutes of workout every day can help you keep a positive and sustainable lifestyle. If you are not someone who goes to gym training every day with heavyweights and rods then you are among the most people who want to keep themselves fit and active.
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When it comes to basic exercise the most popular option among people is a treadmill or Cycling for weight loss. With a treadmill, most people face issues with electricity or hardware failure, maintenance which is not very easily understood by average people hence most affordable option people choose is Cycling for weight loss.
In this article, we will guide you on how you can effectively look at weight using an exercise bike. As you might have heard those who fail to plan are the ones who are planning to fail therefore making a stationary bike workout plan is the basic step. There should be a significant gap between food intake time and exercise time according to the research by Harvard university there should be a gap of 60-90minutes.
If we look at the research conducted by Harvard Health Publishing, an individual may burn 260 calories while riding at a moderate pace for about 30 minutes. Hence, an individual having a weight of 155 pounds may lose 1 pound of fat when he/she is riding as little as 7 hours. Incase weight is less; the number of calories will burn slower rate and if a person is heavier than the process of burning would be faster.
For beginners it should start from a 2-minute warm up to an exercise on a stationary bike 30 minutes a day
with a 15-minute interval if required Stationary bike workout for beginners include having appropriate outfit which should not entangle with the cycling bike peddles also having appropriate training shoes will help you to keep up with the intensity of workout make sure you wear peddle grippers so you won’t slip.
While using a stationary bike for exercise a person should check his BMI (Body, Mass, Index) so that he/she should know what the starting point is and what should be the outcome of it. A person while using a stationary bike for exercise can burn up to 600 calories in an hour.
Stationary bike 30 minutes a day might not help you lose weight if you are not aware of how much calories you burn and consume to get the effected result of stationary bike weight loss before and after. We recommend you keep it track for example a logbook or personal diary.
Here is a sample plan for people who are using an exercise bike for the first time you can start from 30 – 45 minutes workout then you can gradually build upon it.
- Start with low intensity pedalling for 5-10 minutes.
- Perform high intensity 75 – 85 rotations for 1 – 2 minutes, mid for 5 minutes and then repeat.
If you are working on a fat loss it is good to increase resistance levels robustly during fat loss workout
- Start with low intensity
- After this, shift to medium intensity for 3-5 minutes.
- Alternate between medium intensity (3-5 minutes) and high intensity (1-3 minutes) for the next 20 to 30 minutes
- Pedal at a low intensity for 5-10 minutes to cool down.
Also, keep safety tips in your mind while exercising, make sure your posture is appropriate so that you do not develop muscle fatigue. If you are not sure about posture watch video on YouTube or seek guidance from a professional trainer.
Keep the legs moving so that muscle development enhances from your calf while calories burn exercise bike benefits stomach without losing balance.
Do not put too much pressure on newly developed tissues because they may break causing them to swell and drink plenty of water during each interval to avoid cramps in the leg muscles.
Pro Tip: If you want to lose fat and give your physique a balanced look you might want to look into two strength-training sessions every week and use an exercise bike. it the best answer to the question that How to Lose Weight by Exercise Bike?
There is flip side of the coin because some people prefer to work according for miles instead of time for these people if they are wondering about how many miles on stationary bike to lose weight are required then it is five miles which is recommended by The U.S. Department of Health and Human Services.
Join social media pages and read exercise bike weight loss success stories to get some motivation and start your workout without missing a day. It is understandable that when you are outside you may observe dynamic nature of park around you while with an exercise bike.
There is only one static image of your room space or perhaps an office space to avoid this we suggest you the best exercise bike for small spaces because they required minimal space and do pedal in a home with safety in a comfort zone in a way that you can watch a video on your TV and play some music during the workout and don’t miss a single day because of harsh climate condition.
We do believe it’s a Human nature that when we start seeing results of our efforts that’s when we start to put in more efforts in. On average after a consecutive 30 days period, you will start to notice many changes like increased muscle strength and flexibility, decreased stress levels, reduced body fats and increased cardiovascular fitness.
Physical activity like losing weight through exercise is a healthy lifestyle, stationary bike benefits are countless but apart from a health point of view there are many others like it is nonhazardous and you do not have to face dust, snow or other weather conditions. You can adjust timing schedule as per your availability and you will always be secure within your premises without any uneven slippery roads. We are happy you took time to read this which means you have taken the first step to anything and that is making a MINDSET!