How to ride an exercise bike for weight loss?
Как се кара велоергометър за отслабване?
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What exactly is an exercise bike?

A bicycle ergometer is a type of stationary exercise bike equipped with an ergometer that measures the amount of physical work performed by the human body during specific activities – in this case cycling.

Bicycle ergometers are one of a number of different types of ergometers that can be used in fitness centers. And also for tests as part of health programs to ensure safety at work. Many companies, for example, require their employees to demonstrate a level of physical fitness in order to be approved to perform specific, physically intensive work activities that have been found to involve a certain level of health and safety risk.

How to ride an exercise bike for weight loss?

In the 1950s, Dr. W. von Döbeln developed a principle for accurately determining the braking force of an ergometer. At the same time, an entire scientific institute is included in a training program for teachers of gymnastics and athletics, doctors practicing sports medicine to inform and instruct their patients on health issues. They were interested in how to perform a simple test on the heart function of the human body and the state of its physical fitness with the help of a bicycle ergometer. Thus, the ergometer is moved from the traditional laboratory and hospital environment in schools and fitness clubs. This sports device is gaining such popularity that the existing resources for its production are insufficient.

The exercise bike has long been used for physical therapy because of the low-impact, safe and effective cardio exercises that can be performed with it. Light exercise on an exercise bike does not put much stress on the joints and does not involve extreme movements that other fitness machines require.

Studies show that different people, be they women or men, young and old, are charged with the same energy at a given load of a certain power. This means that the oxygen demand is relatively the same, ie. the mechanical efficiency is quite similar for different individuals. The load with the help of an exercise bike gives a good idea of ​​the requirements placed on the organs for transporting oxygen, especially the heart and blood circulation. The volume of blood that the heart pumps into the aorta is largely determined by its need for oxygen. The technical term for blood volume that the heart pumps per minute is called cardiac output. The expression of each rhythm is called the heart rate, which can be easily measured with an ergometer.

How to ride an exercise bike for weight loss?

A person with a small stroke volume usually compensates with a high heart rate to reach a certain minute volume so that his heart rate is high during a given ergometer operation. If the person in question is relatively untrained, such strength training during the test can even lead to a stroke. After a few months, the same working test should be performed, but with a lower heart rate, at the same load. This time, however, the heart needs to work with better power and less energy consumption. The maximum oxygen uptake capacity will also increase. Thus, the ergometric test can reveal abnormalities in physical fitness. In this regard, medical examinations and other medical tests can complement a simple heart rate measurement.

Significance of the exercise

The human body is built for movement, not for rest. Such was the historical necessity for human existence. The struggle for survival required good physical condition. But the optimal function of the body can be achieved only by regular exposure of the heart, blood circulation, muscles, skeleton and nervous system to some physical activity, ie. training. In ancient times, the body exercised both at work and in leisure. In our modern society, however, machines take up more and more of the work process that was previously performed by muscular force. Our current environment is dominated by sitting and resting. In this way, the natural and vital stimulation that tissues and internal organs receive through physical work has largely disappeared.

Certain tissues, such as muscle, bone, and blood, as well as a number of bodily functions, can adapt to inactivity and stress, but this is by no means a sign of prosperity. Research shows that if you use 30 minutes for exercise such as running, cycling, swimming or skiing 2-3 times a week, your condition will improve by 15 percent in just a few months. The capacity of your heart muscle will increase significantly. Your backup energy will float up and you will feel less tired and worn out. With increased physical activity, fat is reduced. For many people, the effect is to improve their mental balance.

How to ride an exercise bike for weight loss?

Exercise bike training

Exercise bike exercises can be included in any training program. Effective training, including training of the organs transporting oxygen, can be achieved by performing a relatively heavy load for 3-4 minutes, followed by a rest of the same duration, then a period of exercise, etc., for 20-30 minutes. This should be done several times a week, taking into account the healthy capacity of each individual for the choice and amount of workload. An untrained, healthy 20-40 year old in the first weeks of training can choose lighter to moderately strenuous exercises, which will lead to a heart rate of 120-140 beats per minute. The load may increase over time, but an inexperienced person should not work at maximum capacity.

Body posture is also important for good results, as well as for the health of your heart and lungs. The seat height must be adjusted for each individual for whom the test is performed. Whether the seat height is good will be determined by whether your feet can easily reach the pedals.

How to ride an exercise bike for weight loss?

Weight loss strategy

To lose 1 kilogram of fat, you need to burn and reduce calorie intake, which will get a weight loss regime of 1 kilogram per week, and in addition you need to do exercise on an exercise bike. If your schedule does not allow seven workouts a week, reduce your goal (for weight loss) to about half a pound a week. This is equivalent to burning about 350 calories per workout, five days a week, which will finally allow you to achieve your goal.

A 180-pound person burns about 286 calories by riding a treadmill at a moderate pace for 30 minutes. For even more calorie burning, increase the intensity level. In this case, a person would burn 464 calories during a 30-minute workout. If you weigh less, you will burn a little more. A 120-pound man will burn about 210 calories in 30 minutes in moderate cycling, while a 150-pound man will burn 260.

How to ride an exercise bike for weight loss?

Once you establish a regular exercise bike regimen, you will feel stronger and healthier, but it will be even better if you make some small changes in your diet. The key to a healthy diet is to increase your intake of whole foods, such as fruits, vegetables, whole grains and others, which are naturally whole and unprocessed. Then permanently eliminate less healthy foods from your diet. Eating foods rich in fruits, vegetables and whole grains will help you lose extra pounds while loading your body with exercise bike exercises.

Over time, this will help you feel even stronger and more positive towards your body. If you continue with daily activity and healthy eating, your dream body will become a reality.

Training schedule

If you can spend 30 to 60 minutes each day training on an exercise bike, you will start to lose weight faster than if you only exercise 3 to 5 times a week. If you are a beginner, stick to a moderately intense pace until your fitness level rises, which will happen in about 4 to 6 weeks.

How to ride an exercise bike for weight loss?

Advices

  • Use variety in your workouts so that you don’t get bored and so that your muscles don’t adapt to the same routine day after day. Some examples of training variations include different levels of intensity, increasing training duration, interval, and adjusting the level of wheel resistance. Also, it would be good to try other weight loss training machines.
  • The exercise bike can help you burn a good amount of calories, but the effect will be small if you eat the wrong food. Avoid sugary drinks and high-calorie snacks while trying to lose weight, but it will be even better if you do not touch them from now on. A half-liter bottle of soda can potentially eliminate the calories you burn in 60 minutes after taking it. Choose foods rich in protein and fiber. Drink plenty of water. Keep in mind that the wrong diet can slow down your progress in losing weight, and another potential mistake is overloading your body with exercise.
  • You know your body best, so if you feel severe pain all over your body or joint pain, take a day off to fully recover before continuing your workouts. Without rest, your body cannot recover to the maximum and this will be counterproductive, especially when you are trying to lose weight.

A strong and beautiful body is not a chimera if you take enough time and discipline to achieve it. Your self-esteem will increase, and with it the fullness of your life.

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