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Exercise bike for weight loss: reviews. Video
Indoor cycling is popular with those visiting the fitness center or gym. The simulator makes it possible to practice cycling in comfortable conditions and at the same time to dose the load. It can be difficult for a beginner to choose the appropriate training program and correctly plan training. It is important to remember that exercising on the simulator should be systematic.
Features of training using a stationary bike
The exercise bike belongs to the group of so-called cardio and aerobic exercise machines. The aerobic capacity of the human body is understood as the amount of oxygen that is consumed during physical activity. The body’s ability to oxygenate muscle fibers determines overall endurance.
Vigorous and active movements on a stationary bike can increase the aerobic properties of the body by 25-30%
Exercising with a stationary bike can not only become useless, but can also harm the body if the load is not properly planned. To avoid negative consequences and achieve the desired goal, adhere to the general principles widely used by professional athletes.
Making a program for exercise on a stationary bike
First rule: training should be regular and systematic. If you take on an exercise bike only from time to time, focusing on your mood, you will not see serious results. Only regular exercise will help you lose weight, lose weight, make your figure more slender and always be in good shape.
If you abruptly stop exercising, then you risk losing all the results achieved.
When composing or choosing a ready-made training program, remember that it must be individual. This should be based on your experience and initial level of achievement. The main principle of the training process is from simple to complex. Forcing the load unnecessarily during the first phase of your workout can make you feel overworked and less motivated to exercise.
When choosing a training program, be guided by your natural biorhythms. It is better for a “lark” to pedal the simulator in the morning, about an hour before breakfast. For late sleepers, it is recommended that you set aside time for your workout in the afternoon.
The workout begins with a warm-up. This allows the body to be prepared for the upcoming stress. Include stretching exercises in your legs and back as part of your warm-up routine. These can be bends and squats. The knee joint massage completes the warm-up.
The main part of the program should include direct work on the simulator. Use heart rate counts to determine exercise intensity. For a beginner, the heart rate during training should not exceed 100-120 beats per minute. When you reach a certain level of fitness, the frequency of impacts can be higher – up to 140-160 per minute.
Measure your heart rate every ten minutes of training.
The program for a beginner athlete should be designed for 2-3 sessions per week, 10-20 minutes each. After four to six weeks of this retraction load, bring the number of workouts to 4-5 per week. The workout time will also need to be increased to 30-40 minutes. Resting between ten minute intervals can also be beneficial. Use pauses to control your well-being and do breathing exercises. The optimum duration of a break from work is one to two minutes.
Contraindications for exercise on a stationary bike
Consider possible medical contraindications when drawing up an individual program. The stress while using the treadmill can be quite severe. It is important to listen to your body all the time. If during exercise you feel unpleasant pressure in the heart area, lack of air, shortness of breath, weakness, headache or nausea, you should stop exercising and give the body sufficient time to restore functions.
Exercise on a stationary bike is contraindicated for those who have serious problems with the cardiovascular system, suffering from asthma attacks or angina pectoris. You should also not deal with those who are sick with diabetes mellitus or have an oncological diagnosis. In case of infectious diseases, it is also not recommended to sit on an exercise bike.
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