Many eyebrows have tried different dieting methods to lose weight, but the results may not be as good as they should be. And now more inclined to lose weight in a healthy and effective way, the use of exercise and fitness to lose weight, and riding an exercise bike as a more popular fitness program, can bring weight loss effect to the eyebrows? Can you lose weight on an exercise bike?
Can you lose weight on an exercise bike?
The exercise bike can lose weight.
Exercise bike is an aerobic metabolic exercise, which can help improve the body's metabolism and enhance the level of cardiorespiratory function. And exercise bike can be through continuous cycling exercise, promote the consumption of body sugar and burn excess fat, to achieve the effect of weight loss and slimming.
Is it good to lose weight on an exercise bike?
Exercise bike with medium intensity to exercise, riding 30 minutes can burn 168 calories, riding 1 hour can burn 336 calories (to weight 120 pounds as a reference). This can adhere to the exercise bike 1 hour a day, a month can lose about 5 pounds, the weight loss effect is still good.
Exercise bike how to ride weight loss effect is good
Warm up before riding
Before riding the exercise bike, to carry out a full warm-up exercise, so that the body parts can be active, to the best state into the ride, can increase the weight loss effect. You can jog for a few minutes before riding, stretching the body, joint activities and other exercises to make the body slightly warmed up.
Riding time is more than 30 minutes
Want to lose weight by riding an exercise bike, you need to ensure that the resistance load is adjusted to a state of non-stress, and the riding time is not less than 30 minutes, in order to effectively burn fat and play a weight loss effect.
Use aerobic cycling method
Aerobic cycling method is more effective for the dieter, that is, its resistance to their own do not feel the strain. Specific methods are the following two.
1, free riding: daily riding time of not less than 30 minutes, riding in the speed can be free to change, but to the breathing rhythm will not appear obvious changes in the main.
2, limited riding method: limited riding can actually be divided into two aspects, one is to limit the number of kilometers per ride, one is to limit how much calories to be consumed per ride.
Appropriate intensity cycling
After adapting to the exercise state of the exercise bike, you can try to do some intensity riding exercise. Such as warm-up cycling for 5 minutes with 3 minutes rest; cycling at 80% intensity for 5 minutes with 3 minutes rest; cycling at 100% intensity for 3~5 minutes with 5 minutes rest; cycling at 50% intensity for 5~10 minutes, which can help strengthen the fat burning effect to some extent.
Use the right riding posture
The wrong exercise bike riding position will not only affect the weight loss effect, but also hurt the body. The riding posture of an upright exercise bike is to lean slightly forward, straighten both arms, tighten the abdomen, use abdominal breathing method, parallel the legs and the beam of the bike, keep the knee and hip joints coordinated, and pay attention to the rhythm of riding.
