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05
2017

How To Burn Fat With A Stationary Bike

Riding a stationary bike is one of the best ways to improve your cardiovascular fitness and lose weight.

It can also greatly improve your stamina and build leg strength.

Because it is a low impact activity, you can also spend a long time on the bike with little risk of becoming injured.

It really ticks all of the boxes for individuals who want to improve their fitness.

While jumping onto a stationary bike and going for a ride is easy to do, there are a few things you need to know to make the most of your workouts.

This article will provide you with all of the information you need to effectively burn fat on an exercise bike.

The benefits of using a stationary bike

There is a reason why the stationary bikes at your local gym are always occupied.

The many benefits of using a stationary bike include:

You will burn a lot of calories while using a stationary bike

Cycling is one of the most efficient ways to burn calories.

Riding at a moderate to high intensity can burn 600 calories in an hour, more if you ride at a very high intensity level.

This makes riding a stationary bike a great way to lose weight.

It is a low impact form of exercise

Unlike running or lifting weights, riding a bike puts very little pressure on the joints.

That means it can be performed by people with joint issues, first time exercisers, and overweight people.

Because it’s low impact, you can reach high levels of intensity without damaging your joints and you can have longer workouts without the risk of injury or over exertion.

It is the perfect way to improve cardiovascular fitness

Riding a bike is a fantastic to improve your cardiovascular fitness.

As you spin your legs, your heart rate will increase, your breathing will become more rapid, and blood will quickly circulate throughout your body.

As you continue to perform exercise bike workouts, your blood pressure will become lower, your circulation will improve, and your heart will become stronger.

There is less risk of overtraining

If you are a first time exerciser or you are overweight, it is important to gradually ease into an exercise program.

Cycling is a great way to get started because the risk of injury is so low.

You can also precisely track how much you are training each day because of the electronic displays on most exercise bikes — you can gradually work your way up.

You can race against other people

Exercise bikes have become much more technologically advanced in the past few years.

You can now ride bikes that are connected to online games where you compete against other people.

It is a great way to stay motivated and have some fun while riding.

It is a convenient way to exercise

If you don’t like going to the gym, you can purchase an exercise bike or stationary trainer for your home.

They are very affordable and don’t take up much space.

Tips for using a stationary bike

Before you jump on and start pedalling, read these simple tips for maximising the effectiveness of your workout.

Choose a comfortable saddle

If you are purchasing an exercise bike or using your own bike with a stationary trainer, spend some money on a good saddle.

After all, you will be sitting in it for hundreds of hours!

You may have to experiment with different kinds of saddles to find the right one.

Adjust your saddle properly

Having the right saddle height is very important for cycling.

Too high and you may injure your knees, too low and you won’t be able to push your full power into the pedals.

Your saddle should be at a height where your leg has a very slight bend in it when fully extended.

You can also experiment with the angle of the saddle to make it more comfortable.

Use clip in pedals or pedal straps

When you lock your feet into the pedals on a bike, you can apply force throughout the entire pedal stroke.

Instead of just pushing the pedals on the downstroke, you will be able to “spin” the pedals and apply constant pressure through the crank’s rotation.

Your peddling will be more efficient and you will obtain better results while training.

Adjust your handlebars

The handlebars should also be adjusted to ensure they are a comfortable distance from your body.

You may experience back pain if they are too close or too far away.

Spin with high cadence

Professional cyclists tend to use a very high cadence when spinning their pedals — usually 85 to 105 revolutions per minute.

This is because slow “grinding” on the pedals can increase the amount of lactic acid that builds up in your muscle.

Some exercise bikes will have cadence information built into the bike’s computer.

Simply look at the bike’s monitor to see how high your cadence it.

If you are using a conventional bike on a stationary trainer, you can attach a cadence monitor to the cranks and view the results on the bike’s computer.

Modify the resistance on the bike

The resistance is how hard it is to press each pedal stroke.

Vary the resistance during a workout to make the workout harder or easier.

If you are using a modern exercise bike or a smart trainer, you will be able to load up courses and it will adjust its resistance automatically.

Think about your body’s position on the bike

Avoid leaning forward when riding an exercise bike as it can constrict your breathing.

Sit in a comfortable and balanced position where your lungs can fully expand.

Variety is the spice of life

Add some variety to your workouts to keep things interesting.

By having a diverse range of cycling workouts, you will also ensure your muscles and cardiovascular system don’t become used to the same basic workout.

Crank the music!

A good exercise bike workout can last anywhere from 30 minutes to a couple of hours.

To avoid become bored on the bike, listen to some of your favourite music or watch some movies on your iPad.

We hope you enjoyed reading How To Burn Fat With An Exercise Bike.

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author: Trevor McClintock

Trevor McClintock is one of London's most exciting personal trainers. Combining over 25 years of experience in the fitness sector with exceptional industry knowledge, Trevor is able to offer unequalled fitness services, including online coaching, bespoke plans and one-on-one sessions. Contact Trevor today and start your journey to becoming the very best version of yourself.