How to choose a suitable exercise bike for weight loss?

Today, a training bike is one of the most important types of sports equipment in the gym. Its importance is explained by its great benefits for many muscle groups that are involved in the training process. However, it is important to find out in more detail what exactly the benefits of an exercise bike are, what muscles it trains and what its advantage is over a simple bicycle.

What is an exercise bike

A device such as an exercise bike is an imitation of a bicycle, the purpose of which is to train the body. Such equipment has a seat, pedals, a palm rest and a screen that provides information. By varying the resistance of the pedals, you can also change the intensity of the load.

This simulator is included in the list of cyclic simulators. During training on an exercise bike, almost all muscle groups of the body work, plus the work is based on frequent repetition of the same movements.

This sports equipment has earned popularity all over the world, as it is used both at home and in gyms. Nowadays there are many types of exercise bikes, the difference between which lies in the individual characteristics of the models and who will use it.

Which exercise bike to choose

Many types and types of this projectile were described above. For this reason, the choice of an exercise bike should be based on your needs, your physical condition, budget and apartment dimensions. You should not take large-sized models; if you have a one-room apartment, a mini exercise bike or a collapsible version is better. It should be understood that which exercise bike is better is influenced by the manufacturer’s brand and the quality of the components. When visiting a store, you should focus on the following criteria:

• budget;
• dimensions of the apartment and the projectile;
• physical health;
• goals of classes (rehabilitation or weight loss).

Exercise bike horizontal or vertical

All types and types of simulators were described above, so when you decide to choose one of them, you should consider the pros and cons of the model. As a rule, people have a question: is the exercise bike horizontal or vertical? These are the most common types of construction and have certain advantages. Based on them, we can say that:

1. Vertical ones are well suited for people who plan to lose weight and do not have any health problems. The usual position of the arms and body is ensured, and you can adjust the height of the seat to suit your height.
2. Horizontal. People who have problems with the spine and joints should choose such a projectile. The effectiveness of weight loss is lower than that of vertical ones, but there is less chance of overloading the body.

Compact exercise bike for home

This species is distinguished by its small size, which cannot be said about the block type. A portable exercise bike does not have a handlebar or seat, only a pedal unit that can be rotated with your hands or feet. Most models have a monitor that displays the number of calories burned, distance traveled, and speed. People who have a small apartment or often have to move can choose this option. The load will be significantly less when working on a portable exercise machine than on any other.

Professional exercise bike

A separate category consists of bicycle ergometers, which are also called speed bikes or spin bikes. This is a professional exercise bike, which is powered from the mains and is of the electromagnetic type. It has an electronic display, a heart rate monitor (measures the pulse), and is capable of measuring the exact physical condition of a person in order to select the optimal training program. The built-in computer will measure the distance traveled, heart rate, and speed.

All this information will be used in the future to create a program that is most tailored to the individual. You should choose bicycle ergometers if you decide to engage in professional sports and want to prepare your body for serious loads. The model has the following positive and negative sides:

pros

• variety of programs, intelligent control;
• helps significantly strengthen muscles;
• reliable mechanism;
• smooth running, safety;
• high training efficiency;
• durability;
• noiselessness
• additional functions: music, video, etc.

Minuses:

• high price;
• You should always have a socket nearby to connect the device;
• repairs in the event of a malfunction will be expensive.

Exercise bike for the elderly

There is no separate category, so you should choose one of the options described above. An exercise bike for older people should not create stress on the spine and joints, so vertical models and bicycle ergometers are not suitable. According to customer reviews, horizontal and compact models of the simulator are well suited for these purposes.

Kinds

Depending on the type of construction, the following types of exercise bike are distinguished:

• Vertical . This exercise bike is similar to a track bike. It is called that because its pedals are located clearly under the seat. During the training process, the legs are located in a vertical plane and, thanks to this arrangement, many muscle groups are involved. Of all types of exercise bikes, the most popular is the vertical one. This unit is contraindicated for those who suffer from back injuries.

• Horizontal . This type of exercise bike is the most comfortable of all, and it is also intended for users who have any health problems. Training on such a simulator involves working exclusively with the legs. In general, a recumbent exercise bike is designed for recovery from injury or illness, as its effect on the skeleton is gentle. This type of exercise equipment is the safest of its kind.

• Portable . Due to its small size, this exercise bike can be portable. It is suitable for people who lead an active lifestyle, are often not at home, or have little space in their living space. In addition, it is worth considering that during training the load is difficult to distribute on both legs, and it is also difficult to choose the appropriate resistance.

• Hybrid . The difference between a hybrid exercise bike is its special design. Thanks to it, you can train in a sitting or reclining position. This variation is due to the ability to change the chair in different planes. Basically, a hybrid type of bicycle trainer is a mixed type of vertical and horizontal exercise bike in one design. Such a 2 in 1 unit can be found rarely, since the demand for it is minimal.

There is another classification of such a unit, depending on the load options:

• Shoe . Thanks to the pads pressed against the flywheel, the load can be adjusted. The advantage of such a unit is its budget cost. Among the disadvantages, it is worth pointing out noise, lack of precise load changes, and rapid wear.

• Belt _ In this version of sports equipment, you can change the load by tensioning the belt that connects the flywheel and pedals. Among the disadvantages are the rapid stretching of the belt, difficulty in regulating the load, and noise.

• Magnetic . This type of bicycle trainer involves adjusting the load using the distance between the flywheel and stable magnets. The unit is silent and smooth. Another plus is the electronic monitor that displays information about the training.

• Electromagnetic . In fact, this is a subtype of magnetic simulator. It operates from mains power, which allows the load to vary as a result of the electromagnetic field acting on the flywheel. Among modern models, this one has the most correct load system. Also, the electromagnetic exercise bike has a long service life, smooth and silent operation.

Inertia exercise bike

This version of the projectile is also called a block version, because during training, resistance is created due to the tight fit of the brake shoes to the flywheel. People who value a wide range of possible programs should choose inertial exercise bikes. Their cost is higher than that of belt ones and the simulator is designed for advanced athletes. According to user reviews, such models simulate riding a racing bike. Below is a list of reasons why you should choose or refuse this option.

Pros:

• easy to use;
• many load options;
• smooth ride;
• affordable price.

Minuses:

• repairs are relatively expensive;
• creates noise;
• there is no precise program adjustment;
• has significant weight and large dimensions;
• pads wear out quickly;
• cannot be disassembled for storage.

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What muscles are involved?

The following muscles of the body are involved in the training process:

• Lower legs (calf muscles and hamstrings). These muscles work when the foot is extended while the pedal is pressed.
• Upper legs (biceps and quadriceps, psoas). These are the largest muscles, and the greatest load falls on the quadriceps, whose task is to press the pedal with force. Tension is felt especially when lifting with a load. Conversely, the biceps work by lifting the leg up along with the pedal.
• Buttocks and quadriceps muscles . These muscles work in pairs and their task is to keep the body in the correct position during the exercise.
• Hip flexor. It allows you to straighten your hips and bend your leg at the knee. If pain begins in this area, then you should stop training.
• Press . Strong abdominal muscles ensure normal riding. Also, the purpose of the press is to keep your back straight and your body in the correct position.
• Arms and shoulders.

How to increase muscle efficiency

Initially, it is important to say that you need to start training after the desired level of physical fitness has been achieved! And be sure to warm up before every workout!

The effectiveness of muscle work will depend on the chosen training program. So, if the program is aimed at losing weight, then it is extremely necessary to monitor your heart rate. It is recommended not to increase the heart rate, which should be for this exercise. The fat burning process occurs at 60-75% of the highest heart rate for a certain age, and endurance should develop at 75% of the MVP.

In order to increase body tone and, accordingly, increase the efficiency of muscle work, it is important not to overdo it, but to maintain a moderate pace during training. So, for example, when you come home after work, you can pedal the cycle track for up to half an hour without straining.

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When it comes to strengthening the muscles of the legs, back, buttocks, as well as developing endurance, then you should take such exercises on a cycling track seriously. Initially, you need to understand what level of training your body has and align yourself with it. Next you need to go through the stage of training the cardiovascular system. To do this, you need to monitor your pulse and gradually increase the load. In such conditions, the body will get used to it, endurance will increase, and the body will take on the desired shape.

Once the result reaches the desired level, it is important to move on to strength training. And, most importantly, monitor your heart rate and do not suddenly change your training program.

Who should choose a bicycle ergometer for cycling?

Let’s say you have long since grown out of being a beginner, and for two years you have been actively running on the street or doing cardio in the gym. You need some kind of machine to do cardio at home, but a regular twirl and twirl will get you around 110 beats per minute and no more. Of course, such training will not be effective for you personally. Need more intensity.

And it is quite difficult to develop it in a situation where the exercise bike is swinging in all directions, and the person sitting on it is simply dangling. It is easier to alternate between sitting and standing, sprinting or racing style on a bicycle ergometer.

Try to choose a model with sufficient stability. Pay attention to the steering wheel. If it is uncomfortable, it will be quite difficult to develop the pace. Adjustment of the load should be fast enough so as not to lose momentum during the session.

Well, in the case of such a purchase, you should definitely purchase a heart monitor for the simulator, since intense loads must be supported by constant monitoring.

For very serious athletes, there are models with cycling shoes that clip into the pedals. This is convenient when stability is required and a lot depends on the rotation speed. But for amateurs, in order to practice at home, a pair of hard sneakers will be enough.

How to get more muscles to work

Usually, in order to activate additional muscle groups during training on a cycling track, a maximum load is applied. In this case, the chest, arms and abs begin to be involved. You can try to test yourself which muscles are working: to do this, you need to give all your strength during the first workout. The next day, pain appears in those areas of the body that are least worked out.

Sometimes this happens after a long rest from training. This method should not be used immediately. The best thing is to listen to the body and organism when training becomes an item in your daily routine. Once the exercise bike becomes a regular part of your lifestyle, you will notice how your body has become stronger, how toned your muscles have become, and how much straighter your back has become.

General rules of classes

It doesn’t matter whether you exercise on an exercise bike at home or in the gym, it is still important to follow some tips:

• Workout clothes should be comfortable and breathable. It should not restrict movement. Shoes also play a big role in productivity.
• Maintaining posture is the key to success. During the load, the back should be straight, which will help improve posture and strengthen the back muscles.
• It is always important to do a warm-up warm-up before exercising on a cycling track - this will save you from injuries and stretch marks.
• The lesson program is selected according to individual needs and goals, as well as depending on one’s own capabilities.
• The duration of the load will be determined by the goal: if the goal is to lose weight, then you need to train for at least 40-45 minutes, and if the goal is to keep the body in good shape, then 20-25 minutes will be sufficient time.
• Breathing should be rhythmic and through the nose.

To summarize, some more details need to be clarified. The goal of training on an exercise bike will not be achieved by simply “pedaling.” In addition to such stress, it is very important to maintain the correct daily routine and go to bed on time. Sleep plays a big role in metabolism, which also affects weight gain and muscle tone.

It is imperative to balance your diet. It is recommended to exclude baked goods, alcoholic beverages, sweets, spicy, smoked, salty and flour dishes from the menu.

Immediately before training, you can drink tea or coffee, but do not eat heavily. Otherwise, the body will spend energy on digesting food, and energy will be needed for the process of burning fat. The speed and intensity should be reduced gradually so as not to harm the heart.

The benefits of exercising on an exercise bike

The exercise bike that we have already found out is good for the health of the body. Its benefits lie in the following areas:

• Exercises train the respiratory system , increase lung capacity and improve the breathing process itself. In addition, oxygen entering the body during active breathing improves metabolism.
• Exercise strengthens the heart and blood vessels , prevents hypertension and heart attacks, and keeps the cardiovascular system in good shape. The benefits of an exercise bike for women and men are therefore very great.
• Also, in answer to the question about how an exercise bike is useful, you should note the effect on blood vessels . The simulator does not put excessive stress on them and does not destroy them, but, on the contrary, makes them mobile and less susceptible to injury.
• Regular physical activity using an exercise bike strengthens the immune system . This is important for residents of megacities, who often suffer due to an inactive lifestyle.
• In addition, the exercise bike, the benefits of which are obvious, helps calm the nervous system and prevent irritation and stress. Unloading of this nature relieves accumulated tension, allows you to throw out negative energy and recharge yourself with positivity.

An additional benefit of an exercise bike for men is the prevention of prostatitis. The benefits of an exercise bike for women are also not limited to weight loss. It has a beneficial effect on the entire body.

Comparison with a bicycle

At first glance, these two similar sports equipment seem to have the same purpose and function.

Nevertheless, upon careful examination, you can understand that they have a number of differences:

• Much of cycling is about pleasure: speed, wind, nature. Training with it cannot include heart training or weight loss, since this requires a certain heart rate level, which can only be achieved through frequent and intense exercise. Therefore, after turning the pedals several times, the bicycle rides on its own, without the person working. Another thing is the cycling track: training on it forces you to work your legs and other muscle groups constantly, which leads to the desired heart rate.
• Comfort is an important attribute. So, the exercise bike will be ahead of the bicycle: training on the first one does not depend on the weather, it is possible to do a warm-up. It is quite convenient to conduct interval training or exercise in different parts of the day (for example, twice a day for 15-20 minutes).
• Safety. Cyclists are often at risk when riding on the roadway, and parks do not have special paths for them. Also, some inconvenience is the constant detour of people and animals, which again implies dangerous driving on the highway.
• The frequency of training, particularly cardio, should be regular. As a rule, the most optimal amount of such training is 3-4 times a week. However, not everyone always wants to take their bike outside. Regarding the cycling track, it is worth saying that it is winning again - you can practice at home, in any weather, and even in front of the TV.

Effectiveness for weight loss

How useful is an exercise bike for people who want to lose weight? Is he able to tighten his abdominal muscles and remove his stomach? In order to get answers to these questions, you should familiarize yourself with the following important points.

If the simulator is equipped with a computer program designed for weight loss, then this will help you achieve your goals faster. The “weight loss” program purposefully and effectively suggests solving problems related to organizing an optimal training regimen. Exercise helps effectively fight excess weight, but you need to exercise no more than five times a week.

The body must have the opportunity to rest and recover : a sample training program for weight loss should be four times a week for thirty to forty minutes, and the heart rate should be approximately sixty percent of the maximum heart rate for your age. Gradually, from training to training, you should increase the resistance of the pedals, but this must be done smoothly, focusing on your well-being.

Let us remind you that we have already considered a training program on an exercise bike for losing belly fat.

Also take note of the following information:

• Active burning of calories occurs only if there is sufficient water consumption and a balanced diet;
• It is necessary to follow the principles of a balanced diet. The menu should include protein products, vegetables, herbs, and cereals. It is important to avoid high-calorie foods;
• If the calorie consumption during training is less than their consumption in food, you will not be able to lose excess weight;
• Upright exercise bike models are great for weight loss, as they can provide the most optimal training regimen for burning fat;
• The type of exercise bike can be any - mechanical, magnetic, electromagnetic. You can make the choice yourself, focusing on convenience, availability of necessary functions, price and other characteristics. It would be good if it had a calorie counter, speed control, and also counted the distance traveled.

Peculiarity! The waist size will decrease, and fat deposits in the abdominal area will disappear when two components are combined - regular exercise and avoidance of high-calorie foods.