How to Lose Weight Exercising With a Bike
Cycling on a stationary bike works your core and lower extremities, and can help you lose weight. Two basic types of stationary bikes exist: The recumbent is a good option if you have low back problems, balance problems or trouble with obesity; the upright bike, which can be adjusted to sit more like a racing or mountain bike, offers more of a core workout.
Bikes, like treadmills and ellipticals, provide a good cardio workout. However, bikes are geared to working out the lower extremities. If you have lower extremity joint problems, riding a stationary bike takes away the impact on the hips, knees, and ankles you endure on a treadmill or elliptical.
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Instructions
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Choose the right bike. At the gym, you can pick either a recumbent or upright stationary bike. For a traditional ride and workout that will challenge your core and leg muscles, choose the upright. If you have trouble balancing on an upright or have other joint or mobility problems, choose the recumbent bike. You can also purchase a stationary bike for your home.
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Warm up your muscles, especially your leg muscles. Stretch for about five to 10 minutes before jumping on the bike. Stretch out the hamstrings, quadriceps and calf muscles, as well as your lower back.
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Pick a program on the bike. These are easier if you are just starting out, rather than trying to manage a manual program. Programs include fat burning, cardio, and a variety of hill courses. If your aim is to lose weight, choose the fat burning program, as this will keep you in your target heart rate to burn fat. The fat burning program increases your intervals while keeping track of your heart rate. It will ensure your heart rate stays high enough to burn fat, and will increase or decrease the resistance to maintain that rate.
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Cycle for at least 30-45 minutes, five days a week, for maximum results. If you are incorporating the bike routine into your weight training routine, perform the cycling portion after you weight train for maximum results. You should perform cardio after weight training because your muscles are fatigued and have more than likely burned the carbs you took in during the day, making it easier for your body to burn fat on the bike.
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Cool down. After your workout expires on the bike, it will show you a five-minute cool-down section to get your heart rate back down to normal before you get off the bike.
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Tips & Warnings
Don't use the exercise bike as your only form of workout. It is a good piece of equipment to work your lower body and help you get started losing weight, but you will need to incorporate other forms of cardio exercise and weight training to see more drastic weight loss results.
