How to Burn More Calories On Your Stationary Bike

Stationary bikes have appeal to a wide variety of people because they are low-impact and are considered safe for people of all ages and weights. Because they are used by such a wide array of people, getting a great workout on a stationary bike may seem impossible. There are, however, ways to bump up the intensity and get a great workout on a stationary bike and burn more calories.

Difficulty: Select

Instructions

Things You'll Need:

• stationary bike

1. Increase your speed, or revolutions per minute, by pedaling more quickly (or spinning, as it is called) at a low resistance. Pedaling quickly mimics the action of riding a road or mountain bike along a long flat surface. Spinning for two minutes, and slowly pedaling for a minute can be good interval training and makes for a great workout.

2. Increase your resistance. Stationary bikes have variable resistance that can be adjusted to make pedaling easy or difficult. Increasing the resistance without slowing down the number of revolutions per minute is an effective way of increasing your heartrate. Dialing down the resistance can offer a rest between intervals of more intense resistance.

3. Stand to pedal. This will increase your heartrate by working your quadriceps muscles and simulates the motion of climbing a hill on a road or mountain bike. Leaning forward will work one set of thigh muscles, while leaning slightly backwards will primarily work the gluteus muscles. Working different sets of muscles will make you more toned and increase the number of calories you burn during a workout.

4. Spin. Alternating between slow pedaling at a high resistance with fast pedaling at a lower resistance is the crux of spinning classes offered at many gyms. If you are not in a structured class, timing intervals yourself is important on a stationary bike, because it is tempting to quit when you get a little tired.

5. Cycle longer. Adding only a few minutes to your stationary bike workout will add up over the course of a week, and help you burn more calories and lose more weight in the long run.

Tips & Warnings

• Make sure to get the okay from your doctor if you are not sure you are fit enough for strenuous exercise.

[JIN1128]

on 4/8/2009 I like those stationary bikes.