When you pedal your bike, increase the level or resistance you use at two of your workouts. Go for 20 to 30 minutes at this higher intensity that raises your heart rate to about 75 to 85 percent of your maximum.
4 Stationary Bike Workouts That Burn Fat
You'll be left huffing and puffing and build up quite a sweat, but the effort will be worth it when you see your girth go down. An easy way to estimate your maximum heart rate is to subtract your age from If you want a more precise evaluation, seek out a gym that performs metabolic testing. Steady-state exercise gets you started with fat loss, while high-intensity intervals turn up your fat-burning engine. The American Council on Exercise suggests that interval training burns more calories in less time and increases the production of fat-burning hormones.
Every workout you do shouldn't involve HIIT, or high-intensity interval training.
2) How many calories do you burn by working out on a stationary bike?
Consider doing two to three HIIT workouts on the bike per week, using these in the place of steady high-intensity workouts. Other days should still consist of moderate-intensity pedaling, or you'll risk burn out. Warm up for five to 10 minutes at a low resistance. Just feel your joints awaken and blood flow increase. Your heart rate will also start to rise, but will not be anywhere near your maximum. Pedal one to two minutes with a higher resistance and intense pedal-stroke effort as you can.
4 Stationary Bike Workouts That Burn Fat | SELF
Feel your heart beat rise, eventually reaching a point where you feel nearly breathless. Return to an easy effort of pedaling for one to two minutes. Feel your heart rate recover and your breath rate return to a more controlled level.
Alternate the high-intensity and low-intensity intervals 10 to 15 times total. One of the benefits of high-intensity intervals is that they sizzle fat in a relatively short workout. Intervals can take on many different configurations.
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If one to two minutes is too long, perform second intervals. Or to add a new challenge, make your intervals of intense work last five to 10 minutes with two minutes of easier effort between them. Fitness Workouts Cardio Exercises. Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.
Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. As your fitness improves, up your workout time for one or two rides to more than 3 hours for maximum fat burn. The optimum range for intermittent fasting is 12—16 hours, so if you plan to work out in the morning at 8 a.
Do exercise bikes help you lose weight fast?
Keep in mind fasted riding is best for shorter workouts lasting less than 2 hours to avoid bonking. In addition to being beneficial for post-workout recovery and injury prevention, getting the recommended amount of sleep each night can actually reduce stress and promote weight loss.
Getting less than the recommended amount makes you retain weight despite your workout efforts. Being well rested also makes it easier to get up in the morning and get your workout in before you head to work, making the option of skipping your workout less likely. He is the former cycling editor for Active. Turn on MapMyRun desktop notifications and stay up to date on the latest running advice. No Comments. Share it:. Tags cycling losing weight training tips.
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