How to do an exercise bike and lose weight

People looking to reduce belly fat often turn to squats and sit-ups; These exercises do serve this purpose, but weight loss isn’t everything. These build your abdominal muscles and make you stronger, but they’re not going to do much for the layer of fat that covers them , to really lose weight and burn fat , you have to do cardiovascular exercise.

The exercise bike burns calories from the whole body , including the stomach, since you have to contract the abdominals to maintain good alignment, so doing the exercise bike and losing weight is a perfect combination.

Step 1

We started the exercise bike exercises. Stretch the body dynamically before riding the bike, dynamic stretches are performed in motion and the connective tissues will loosen for the force that will be exerted further forward. Do swing leg stretches, alternating push-ups, side squats, knee raises, ankle movement, and trunk rotations.

Step 2

Adjust the seat to the proper height , sit on the bike, put your feet on the pedals and slowly turn the cranks and pay attention to your knees. Move the seat to a position where the knee is far from straight when you turn the cranks .

Step 3

Begin pedaling to warm up, place your hands on the handlebars, and begin pedaling. Go slowly at first and gradually increase your speed over five minutes, this will gradually increase your body temperature and further loosen your muscles.

Step 4

Increase the speed of the intensity of the exercise , pedal hard that your breathing becomes difficult and you are sweating. Stay at this pedaling for the duration of the workout. The American College of Sports Medicine in the United States recommends 60 to 90 minutes of cardio for weight loss . Divide your sessions into two or three episodes during the day if you don’t have time to do it all at once.

Step 5

Include interval workouts in your workout to increase intensity – the more vigorously you exercise, the more calories you consume and the more fat you burn, according to MayoClinic.com. Pedal for 30 seconds at a very fast pace, then pedal slowly for 60 seconds. Alternate throughout your workout or implement 10-minute interval sessions on long workouts . If you do intervals throughout your workout, keep your total time to 30-45 minutes due to intensity.

Step 6

Pedal correctly when on the stationary bike, push the pedals hard with your feet, maintain an upright posture, and do not lean on the handlebars. Keep your core tight during workouts and make sure to drink water to stay hydrated.

Step 7

Finish with a slight cooling, in the opposite way as the warm-up did. Pedal gradually slower over a period of five minutes.

Step 8

Make exercise on the exercise bike often to get the best results. Exercise at least four days a week and keep working out each week.

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