When it comes to burning fat, high-intensity interval training, or HIIT, is the way to go.
What do you want to do today?
The treadmill and recumbent bike are both effective machines for burning fat. According to "Harvard Health Publications," a pound person burns calories during 30 minutes of vigorous cycling, calories running a nine-minute mile and calories running a seven-minute mile. A pound person respectively burns and calories exercising at moderate and vigorous intensity on a stationary bike for 30 minutes. In a issue of the "European Journal of Applied Physiology," research reveals that high-intensity interval training is more effective than moderate-intensity interval training for decreasing body fat percentage, body mass index and waist circumference.
High-intensity interval training, or HIIT for short, is a cardiovascular training style involving short bouts of high-intensity exercise followed by low-intensity exercise recovery periods. As a result, it not only naturally works the legs but also the core. The smaller seat might be uncomfortable for longer workouts and the upright bike does place more pressure on your hands and wrists though.
Something to bear in mind. The recumbent bike has its pedals in front of you, away from the body which is in a reclined position. It has a large seat and a backrest. Compared to the upright bike, there is much less pressure on the upper body, especially the wrists. The recumbent bike is an ideal beginner-friendly choice or for those who really need a low impact alternative.
Are Exercise Bikes Good For Weight Loss? (Yes, Here's Why)
The dual-action bike works the upper body the most, thanks to its long handlebars that move back and forth with the pedals. This is the more challenging bike for those who are advanced or looking to up their cycling game. While there are different bikes, the standard form applies that you can then adjust to suit each bike type. Before you even start pedaling, adjust your seat so that you can ride comfortably and without injury. A good starting point is to level the seat height to your hip height if you were standing next to it.
The Best HIIT Workouts for Cyclists
Then, give it a go. You want to have the seat at a height which will allow for a slight bend in your leg when your foot is on the pedal, farthest away from your body. Having a seat that is too low will put pressure on your knees. Now, you need to look at how forward or backwards the seat should be.
At the bottom of the stroke, the pedal should be parallel to the ground. Your knee should be over your front foot and slightly over. Not only does your seat have to be in the correct position but so does your pedal.
Are Exercise Bikes Good For Weight Loss? (Yes, Here's Why) — Fitbod
This will help maintain the proper foot position as well. The ball of your foot should be over the center of the pedal with your heel level to it. The height of the handlebars depends on your preferences. Here are some ways on how to really optimize using an exercise bike for weight loss. The best thing that you can do for yourself is to be consistent.
By maintaining a regular routine of using your exercise bike to keep fit and healthy, you can really amp up the results and get to your goal faster. Finding what fits in your lifestyle gives you the best chance of success in maintaining a consistent routine. Exercise bikes come with different levels of resistance that you can adjust accordingly.
Most bikes have at least a level resistance, though others can sometimes go up to 20 and it stimulates the feeling of cycling up a hill if you were on an outdoor bike. However, if you want to continuously challenge yourself, then take advantage of this function and level up.
If a slower yet longer workout sounds good to you, then LISS is a great choice. Standing for lower-intensity, steady state cardio, the exercise bike is perfect for this. To close out, the final sprint simulates the final sprint to the line.
Each interval is measured in rate of perceived exertion RPE , on a scale of 0 to 10, with 0 being easier than a soft pedal while 10 is an all-out effort. Another study found that incorporating kettlebell snatches into your workouts can improve VO2 max how efficiently you consume and use oxygen. This dynamic combo targets all your major cycling muscles as well as many of your smaller supporting muscles. Bikes and Gear. United States. Presented by.
Type keyword s to search.