Stationary Bike Weight Loss Routine

You lose 1 pound for every 3 500 excess calories you burn so one hour of moderate exercise on a stationary bike per day or about 40 minutes of vigorous work helps you lose about 1 pound per.

Stationary bike weight loss routine. Switch to medium intensity for 3 5 minutes. Build up to a regular routine of stationary cycling to lose weight that includes a minimum of 30 minutes of moderate intensity cardio five to six times per week. 1 you can set the resistance level based on your fitness level and your goal for the ride. Here s a sample weight loss workout plan.

To get the best stationary bike workout for weight loss you need to use resistance. One of my favorite benefits of stationary bike workouts is that it s a great lower body workout. Your heart rate is boosted up to 69 percent of its maximum rate. Start off pedaling at a low intensity for 5 10 minutes.

4 helps strengthen the muscles in your lower body. It is going to take no time at all to learn and you can fully tailor the workout session based on your physical requirements. In the end riding a stationary bike is one of the best decisions a person can make. Do this moderate intensity work by pedaling a stationary bike at an effort that raises your heart rate to between 50 percent and 70 percent of your maximum.

Alternate between high intensity 1 3 minutes and. For example if you are trying to burn as many calories as possible within 20 minutes you can do so by ramping up the resistance. Stationary bikes provide convenient moderate to vigorous aerobic workouts that can help you achieve your weight loss goals. It is important that you do not set the resistance too high when you are first starting out.

Per week according to the centers for disease control and prevention. Find out how to make this gym staple work harder for you. A person who weighs 185 pounds can burn 355 calories by cycling at this pace. Indoor cycling offers a great way to strengthen your glutes and quads and can also tone your arms abs chest and back muscles.

And at a faster pace of around 14 to 15 9 miles per hour a 155 pound can burn up to 372 calories in just 30 minutes. Similarly a person with a weight of 155 pounds could lose one pound in a 7 hours training session while 190 pound person requires only 5 8 hours to complete it. Stationary bike workouts can be incredibly effective at burning fat. Medium stationary bike cycling.