Getting some form of physical exercise in every day helps boost your immune system, manage your weight, and keep your body in check. One of the best ways to get your daily cardio in is on an exercise bike. Plus, you can use them whenever, wherever, no matter what the weather may be outside.
Many models feature customizable fitness programs, built-in heart rate monitors, cooling fans, and so much more. Read on for an in-depth look at the major benefits of exercise bikes. Riding a stationary bike for 30 minutes at a time can burn anywhere between calories depending on the users weight.
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Cyclists are known for having amazing legs. Stationary bikes work tirelessly to strengthen the major muscle groups that support the back, leg, thigh, and hamstring muscles. There are 2 different strokes that are used on an exercise bike: the push and the pull.
Pushing down on the pedals is a great way to strengthen the quads, while pulling up is a great way to strengthen the hamstrings. Running, jogging, and many team sports and classes can be hard on your joints because of the amount of impact involved. An exercise bike is an exceptional way to get your heart rate up without putting excess stress on those precious joints.
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In fact, a bike puts even less stress on the back, hips, knees and ankles than walking. Proper form on the bike means your knee should bend just slightly on the down pedal stroke. The best part about an exercise bike is that you can use it whenever, wherever. Sounds bizarre, but research shows that the process of losing fat involves metabolizing the triglycerides you have stored in your fat cells.
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You exhale the waste product carbon dioxide as you breathe. Rides that include short, intense efforts a.
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In a well-cited, head-to-head comparison, researchers from University of Western Ontario found that riders performing four to six second, full-throttle sprints three times a week burned more than twice as much body fat as riders who rode for 30 to 60 minutes at a moderate, aerobic intensity. To boost your fat burn, add HIIT training to your rides twice a week. This is a big one.
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You can do the same with breakfast. Losing muscle hurts your metabolism—and makes it difficult to lose or even maintain body weight—and also limits the amount of power you can put into your pedals to burn even more calories and fat. The solution is strength training. Lift weights two to three days a week to build lean muscle tissue, which will not only make you faster and stronger on your bike, but also more metabolically active so you will use more energy all day long.
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If you always do the same thing, it will adapt and your progress will pretty much stall out where you are. Change it up to keep making progress and lose unwanted weight. Look at your weekly rides and plan for each one to be a bit different from the rest. This strategy trains all your energy systems, so your body has to keep adapting and you avoid plateaus.
According to the study, you should aim for at least seven hours of sleep consistently , if not more.
At the end of your long ride, or if you only have a short amount of time to train, do six sets of all-out efforts, each lasting two minutes, with 30 seconds of rest in between. As you improve you can keep going for longer. Your natural instinct may be to concentrate on stomach crunches and sit-ups to remove belly fat. However, there are many benefits to cross-training , whatever type you choose to do.
Lie on your back with your hands behind your head and raise yourself up so that your shoulders and legs are off the ground at a degree angle with your knees bent. Touch your right knee to your left elbow while extending your left leg, followed by left knee to right elbow extending your right leg. Repeat this, at a controlled speed, in sets of 20 with 30 seconds rest. Yoga and pilates may not be high intensity, but they are highly recommended for cyclists because they help stretch out muscles that can become tight after the repetitive motion of pedalling and being positioned on a bike for hours at a time.
This helps avoid injury, which again means fewer impediments to staying on your bike. Weight and strength training can also help. Body weight exercises such as squats and planks can help improve your core strength, your shoulder strength and your leg strength. A study published in the Scandinavian Journal of Medicine and Science in Sport showed that female duathletes who added weight training to their regime saw an increase in muscle efficiency over those who did not do weight training after two hours of cycling.
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In theory, losing fat is simple: you need to burn more calories than you consume. The bigger the calorie deficit, the greater the fat loss. Be careful to fuel your exercise with slow burning carbohydrates wholegrain pastas and breads and lean proteins turkey and avoid eating much of anything high in saturated fat, such as cheese, butter and sugary sweets. Some so-called low fat foods have very high levels of sugar, which contains a lot of calories that the body converts into fat during digestion, so check the labels carefully.