There are many effective exercises you can do at home. One of the most effective is exercise on a stationary bike
Stair-stomach exercises to lose weight and build endurance
You do not have to go to the gym regularly to keep your body in good physical shape. There are many effective exercises you can do at home. The exercise bike is one of the most effective ones you can do at home – and we’ll talk about it in today’s article.
A little history
Exercise bikes became popular among the masses in the 1990s. Before that period, they were used by professional athletes. Today, they are available to almost everyone – you can buy a stationary bike for home use, and you can train on it in the gym.
Benefits of exercising on a stationary bike
The exercise bike allows you to do cardio training. It brings many benefits to your body:
- Excess kilograms are burned.
- The condition of the lungs has improved.
- Blood circulation is normalized.
- The body becomes slimmer.
- Muscles in the legs are developed and strengthened.
It also strengthens the heart muscle and increases endurance.
The exercise bike not only burns calories, but also converts them into energy. The risk of injury on it is low. Even people with spine or joint problems can train on a stationary bike.
Studies show that you can burn 500 calories in 60 minutes of exercise.
Benefits of exercise bikes
Of course, training on a stationary bike in nature or just outdoors is more fun, but the exercise bike also has advantages:
- You can exercise regardless of the weather conditions.
- No equipment is needed (goggles, headgear, special trainers).
- Minimal risk of injury.
- The training equipment does not occupy much space.
- Control of each workout and body condition (heart rate monitor, distance covered, the number of calories “lost”).
- Ability to choose training mode.
Working out on a stationary bikeWorking out on a stationary bike is better than just sitting and pedalling.
The following rules are important:
Exercise technique and body position. Do not forget to adjust your saddle height. Your posture must be correct – you must not arch your back too much. It must be in a natural position. Your shoulders may be slightly rounded.
The arms should not carry most of the weight. Keep them relaxed. Keep your feet parallel to the floor and move your knees slightly forward to distribute the load evenly on your muscles. Keep your head on straight, as if you are driving down the street and looking at the road.
Exercise. The level of exertion must be in line with your fitness level to benefit from the trainer. It is important to monitor your heart rate and pay attention to how you feel.
If the aim of exercise is to lose weight, the medium level of load is suitable. The pedals should rotate easily. You should exercise for at least half an hour to activate the calorie-burning process.
Before you start exercising, find out your maximum heart rate and then decide at which heart rate you can exercise with maximum efficiency. During the warm-up, your heart rate should not exceed 60% of your maximum heart rate. During the main workout, your heart rate should be between 65 and 75 per cent of your maximum heart rate.
Tracking your performance. It is advisable to keep a diary of all workouts, in which you should record the distance covered, heart rate, calories burned, your condition and other physiological indicators.
Choose the right clothes. Clothes should be lightweight and not restrict movement. For training, cycling shorts and a tank top are suitable. You may want to use gloves for a better grip on the handlebars. Choose shoes that are non-slip and have stiff soles. Trainers or sneakers are fine.
Start your workout with a warm-up to give your muscles time to warm up.
Finish your workout with a warm-up to allow your warmed-up muscles to return to their resting state.
Breathe evenly and only through the nose.
Refrain from exercising if you are ill or feel unwell.
Optimal time for exercising
Base your choice of time on your body’s biorhythms. Larks should work out in the morning and owls in the afternoon. A few hours should pass between waking up and the start of your workout. You should not get on the exercise bike less than 2 hours before bedtime.
After a meal, you should wait 90 minutes before exercising. You must not smoke, drink coffee or take any medication 60 minutes before you start exercising.
If you feel thirsty during exercise, take a sip of water or rinse your mouth. Heavy drinking is not recommended.
During your warm-up, work the muscles that will be involved in the main workout. Do squats, lunges, and bends, and stretch the muscles and joints in the shoulder area. Stretch your legs.
Working out on a stationary bike
It is a good idea to start with 20-minute exercises, gradually increasing to 45 minutes and then to one hour. You should allocate time for training 3 to 4 times a week.
There are 2 types of training:
An even programme. It consists of the same pace throughout the workout.
The interval program. You alternate between a calm rhythm and an intensive pedaling program. This type of training gives the best results in the fight against obesity and the desire to improve your figure.
Stages of interval training
1. Warm-up. Lasts 5 to 10 minutes. Pedaling is done at a relaxed pace while warming up your arms.
2. Acceleration. Accelerate for 30 seconds, maintaining a medium rhythm and controlling your breathing.
3. maximum exertion. It should also last for 30 seconds, during which time you should move with maximum acceleration.
4. It is necessary to alternate between an intense and a relaxed rhythm several times.
5. 10 – 15 minutes a break.
Who should not exercise on a stationary bike?
Before you start training, you should consult a doctor to rule out any health contraindications.
If shortness of breath, nausea, dizziness or painful sensations occur after the first exercise, you should refrain from training.
Coronary heart disease and angina pectoris.
- Hypertension (stages 2 and 3).
- Inflammation of the venous walls.
- Malignant formations.
- Exacerbation of diabetes mellitus.
To achieve the desired results, it is important to exercise regularly. The exercise bike is a great way to keep fit and not depend on the weather or your trainer’s schedule (which you can do without).