You should always have 10 to 20 minutes of cardio in your training program, to be combined with the exercises suggested by your personal trainer. But what we are talking about here is the amount of time you need to spend on an exercise bike to lose weight.
To do this, we need to put it around. Exercise bike is one of the most common and easy to use equipment for exercise, slimming or toning up. Whether you have it at home or at the gym, an exercise bike can help you get back in shape if you follow a routine and use it the right way.
HOW TO GET EXERCISE BIKE TO LOSE WEIGHT?
An exercise bike is one of the most common ways to do cardio, along with a treadmill or elliptical trainer. If you are looking to lose weight and get rid of fat deposits in the arms or other areas of the body, you need to dedicate part of your training to cardio exercises. The time it takes to lose weight on an exercise bike can vary depending on your family history, eating habits, frequency and intensity of training, among other things. However, the most effective way to lose weight on the bike is to follow a HIIT routine.
Preparation: Posture, Handlebar and stretch
First, make sure your bike is perfect to start your training program. Place the saddle at hip height and the handlebars so that your back is straight and you don’t have to bend. Stand firmly in the saddle, and place your feet on the footrests so that you can easily reach them without fully extending your knee.
START WITH 25 minutes of non-stop
Begin the session with 25 minutes of pedaling at a steady pace. This will allow you to exercise and stay at the same pace, while burning calories and building muscle. Endurance is a key factor in this, even if in the beginning it is difficult to pedal and to keep the same tone for almost half an hour, it is very important that you get used to it so that your body can gradually get stronger .
Continue with 15 minutes of effort
In this phase we will do intermediate training. In other words, we alternate 30 seconds of effort and 30 seconds of recovery, etc. during 15 minutes. This way your body burns more calories, fires up for action and increases your fitness. , testing your limits and pushing them.
Finish with 5 minutes at normal speed
Once you have completed 15 minutes of interval training, you can return to your normal pace. But that doesn’t mean you have to stop pedaling! Relax your pace, control your breath, and continue for another five minutes of steady pedaling without stopping until the last second to bring your heart rate down and let your body recover.