Lose Weight on Exercise Bike

Video Transcript

"Hi this is Aaron Hale at Fitness for Life here in Wilmington, North Carolina here to talk to you a little bit about how to lose weight using an exercise bike. Well it is very very simple really. Most exercise bikes you can find them in just about any gym. There are some really really great exercise bikes out there and you have several different little displays. Some of the really good ones have a lot of preset programs in which they have them listed from beginner to intermediate to advanced levels. Know your fitness level and choose a preprogram in that fitness level that you fall into. Try not to push yourself too hard but at the same time challenge yourself occasionally as well. If you just want to do some endurance training, you can set a work resistance level and also just try to keep an eye on your RPM's. It is probably the best indicator, your RPM and your speed, are probably the best indicators of how much work you are really putting out on a consistent basis. If you are working in a work resistance of let's just say five and you feel like you are a fairly healthy individual, try to keep your RPM's at 70 and just try to maintain that little distance, try to go plus or minus 5 in that range and just try to keep that over a long period of time if you are just doing some endurance stuff. But if you are just trying to lose some weight and you want to maintain a nice schedule or you are consistent and you are working four to five days a week, maybe even six if we can, a minimum of 45 minutes a day, we'd love to get 60 minutes a day riding the bike. The beautiful thing about the bike is that your head is staying very stationary so if you like to read or something like that and you would like to be able to keep up with your reading or whatever it is, you just want to read a magazine or watch the ball game you can do that and it not be too nauseating. Sometimes trying to do it on a treadmill, number 1 is dangerous and number 2 it is just extraordinarily difficult so that is the one advantage to riding the stationary bike is that you can find ways especially if you don't like to do cardiovascular work it is away to help keep your mind off the work that you are doing and on to other things that have your interest a little bit more. It is also a great way to lose weight. Consistency is the major player here. If we are only doing two or three days a week and you are only getting in 30 minute sessions you are probably not going to see too many changes. If you can do about five or six days a week 45 minutes, love to get in 60 minutes a day you can keep that sort of schedule and guarantee you'll lose the weight. That's the word from me here at Fitness for Life, Aaron Hale. Thank you for joining us."