When it comes to weight loss, there are a lot of different methods that people use. Some popular options include dieting, working out, and using slimming supplements. But one method that often gets overlooked is using an exercise bike. But the question is how to lose weight on an exercise bike? Is this type of workout really efficient for shedding pounds?
The answer is yes, of course, it is! But, there is something you need to keep in mind. In order to lose weight, you need to burn more calories than you consume. All types of cardiovascular exercise, including riding an exercise bike, will undoubtedly aid you in burning calories. However, your workout efforts will be in vain unless you supplement your weight loss strategy with a healthy diet.
In this article, we will discuss how to lose weight on an exercise bike and all the other benefits of using one!
Contents
Why an Exercise Bike is Great for Losing Weight
Burn a Lot of Calories
If you’re wondering how to lose weight on an exercise bike, the answer is simple! Just ride as hard as you can, as this will help you burn as many calories as possible.
If you’re looking to burn a lot of calories, using an exercise bike is a great way to do it. In fact, according to the American Council on Exercise, a 155-pound person can burn between 350 – 600 calories in just 45 minutes on an exercise bike. That’s a lot of calories!
You can also easily track your progress, as most bikes come with built-in monitors that track how many calories you’ve burned, how far you’ve ridden, and how fast you’re going.
Low-Impact Workout
This means that it’s gentle on your joints, making it a good choice if you have joint pain (bad knees) or other health issues. It also means that you can ride an exercise bike for a longer period of time than you could run or jump rope without putting too much stress on your body.
Easy to Control Intensity of Workout
You can easily increase or decrease the intensity of your workout by changing how hard you pedal. If you want to make your workout harder, pedal faster or increase the resistance. If you want it to be easier, pedal slower or reduce the resistance.
You can also adjust how high the seat is set so that you can find the perfect position for your height and comfort level. This will help ensure that you’re getting the most out of each workout.
Improved Cardiovascular Health
When you’re on an exercise bike, you’re getting your heart rate up and improving your cardiovascular health. This is important not just for losing weight but also for maintaining overall health. If you have any concerns about your heart health, talking to your doctor before starting a new workout routine is always a good idea.
Gentle on Joints
Let’s say that you suffer from a bad knee or back pain. And, you’d like to lose weight, but you can’t do high-intensity workouts. So, now you’re left wondering how to lose weight on an exercise bike if I can’t pedal too hard or too fast…
The question is – you have nothing to worry about. If you’re someone who is looking to lose weight but doesn’t want to put a lot of stress on joints, an exercise bike might be the perfect piece of equipment for you. Because it’s low-impact, it’s gentle on your body and can help prevent injuries. Cycling at low speed for longer periods of time will still help you lose weight efficiently.
How to Lose Weight on an Exercise Bike? 3 Workout Plans to Help You Get Started
So, now you’re familiar with all the benefits of an exercise bike. But, we still haven’t answered the most important question – how to lose weight on an exercise bike. How are you supposed to structure workouts to make them as efficient as possible? Keep reading to find out!
Cycling for Beginners
Are you relatively new to using an exercise bike? The key to success is to start slowly. As you work out regularly, you will build your fitness and endurance and be able to make your workouts longer and more intense.
How to lose weight on an exercise bike for beginners? Start with 25- to 35-minute workouts. As you feel stronger, keep prolonging your workouts in 1-minute increments.
Here’s an example:
1. Pedal at low intensity for 10 minutes maximum.
2. Switch to medium intensity for 5 minutes.
3. Then, pedal at intervals – high intensity for 1-2 minutes and then medium intensity for 5 minutes. Repeat this once again.
4. Finish your workout by pedaling at a low intensity for 5 minutes.
Cycling for Weight Loss
If you’re ready to take on a type of workout that helps burn body fat and calories, and allows you to switch up your resistance levels fast, here’s an example:
1. Start your workout by pedaling at low intensity for 5-10 minutes.
2. Switch to medium intensity and pedal for up to 5 minutes.
3. For the following 20 to 30 minutes, alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes).
4. Finish your workout by pedaling at a low intensity for 5-10 minutes.
Advanced Cycling and Interval Training
If you’ve been working out for a few weeks and you’re looking for a way to boost your strength and stamina, interval training is the best choice for you.
Here’s an example of one such training:
- Start off pedaling at a low intensity for 10 minutes.
- Switch to medium intensity for 10 minutes, followed by alternating between high intensity and low intensity sessions that last 2 minutes each for the next 10 minutes.
- Finish your workout by pedaling at low intensity for 5-10 minutes.
So, now you know how to lose weight on an exercise bike. Keep reading to learn what are the best ways to get great results fast.
How to Get Best Results?
Adjust your Bike
Make sure your bike is adjusted correctly to fit your height and body type. You should be able to pedal easily without having to stretch too much or hunch over the handlebars.
Be Consistent
Start out slowly and gradually increase your intensity. If you go too hard too fast, you’ll quickly get burned out, and you might not want to continue riding. The goal is to maintain consistency. Create a routine, a habit that becomes second nature.
Stay Hydrated
Drink plenty of water before, during, and after your bike ride. This will help keep you hydrated and healthy.
Remain Focused
Listen to music or watch TV while you ride to keep your mind occupied and distracted from any pain or discomfort you might be feeling.
If you are just starting out on your journey to losing weight, here are some tips for you:
- Start by riding your exercise bike for a set amount of time each day. You can gradually increase this over time as you get more comfortable with the bike and your routine.
- Make sure to drink plenty of water while you are cycling. This will help to keep you hydrated and energized.
Diet Matters!
Exercise alone will not maximize weight loss. In fact a lot of your success will be achieved through a healthy diet.
There’s no one diet that fits everyone, and the same goes for how you should eat when using an exercise bike to lose weight.
Simple Diet Tips
Protein-Rich Diet
Protein helps keep you feeling full and satisfied, which can help you resist snacking between meals. Lean protein sources like chicken, fish, and tofu are all good choices.
Drink Lots of Water
Exercising can lead to dehydration and fatigue, making it harder to ride for extended periods. Drink at least eight ounces of water before starting your ride and another eight ounces every hour that you’re on the bike.
Drinking plenty of water throughout the day will also help you feel fuller longer between meals and avoid snaking.
Watch Your Carbs
We aren’t saying to avoid carbohydrates altogether, since not all carbs are created equal. However, a very effective way to lose weight and compound the benefit of exercise is to limit carb intake, increase protein, and maintain a healthy calorie deficit.
How Long Does It Take to See Results?
If you’re like most people, you probably want to know how often you should use your exercise bike to see results. The answer really depends on you, your goals, and your diligence. Here are a few facts that may help you gauge how long it might take to reach your goals:
3500 Calories to Lose a Pound
To lose one pound, you need to burn 3500 calories above your normal daily calorie allowance. Given that the average body burns about 2500 calories per day, this means you’d have to burn about 1000 net additional calories to lose one pound.
260 Calories Per 30 Minute Bike Ride
An average intensity 30-minute bike ride will burn about 260 to 300 calories per session. If all remained equal (no diet change), the average person would need approximately four 30-minute sessions to lose one pound.
Disclaimer: Everybody Is Different
The rate at which your body burns energy depends on many factors, including age, height, sex, muscle-to-fat ratios, and genetics. Women tend to have a lower basal metabolic rate than men because they generally have more body fat and less muscle mass to help them maintain
Conclusion
Cycling indoors can help you reach your fitness objectives no matter what the weather throws at you. An exercise bike is a great way to lose weight, and it’s not just because you can burn calories. Biking also helps improve your cardiovascular health, strengthens your bones, and tones your muscles. If you’re looking for an effective way to slim down, biking is definitely worth considering.
But, keep in mind that riding an exercise bike will not help you lose a significant amount of weight if you don’t exercise regularly. Also, your diet is very important so make sure to cut out all those extra carbs, sugar, and fat!
