Buying an exercise bike is quite a straight-forward enough process, but if you don’t actually use it properly and learn some great fat busting routines then you’ve wasted your money and will probably end up moving onto the next miracle weight loss cure that you see on the Internet. Losing weight with an exercise bike is not easy as it requires hard work and motivation so if you are looking for a miracle cure that works then you are going to be sorely disappointed.
So, if you are still reading this article I am going to safely assume that you are ready to achieve some weight loss goals and have what it takes to motivate yourself at home. If that sounds like you then read on for some great ways in which you can lose weight with an exercise bike – and a lot of hard work!
Interval Training and Spinning
You’ve heard of spinning right? It’s a high-intensity cardio vascular work out that has become very popular in gyms. But you can also do this at home with a cheap exercise bike and here’s how. Simply take a ten minute chunk of time and split it into 30 seconds intervals. For the first half a minute you will simply be warming up in a sitting position. Then when the next 30 seconds kicks in, you kick in also and will have to stand up and pedal as fast as you possibly can… and then sit back down for a further thirty seconds at a more leisurely pace.
Keep repeating this process, but on each standing up section make sure you increase the resistance and tension in the exercise bike – which in effect mimics you riding outdoors and attacking a hill or steep incline. It will hurt. Your knees will be on fire. And you will be sweating. But guess what? You’ve just taken the first steps to losing weight with an exercise bike and have probably just burnt one hundred calories.
Other Exercise Bike Training Methods
You don’t have to hammer at the pedals like the spinning routine above in order to lose weight with your exercise bike. You can also just do some long-distance endurance training. Simply set yourself a mileage target for the week – 20 miles to start with – and see how many miles you can knock off this total every day. Once you’ve hit one target you will find it easy to motivate yourself to keep increasing your limits and breaking your own records. Easy right? Well, not quite – but remember, you are motivated to succeed and want to lose weight so keep at it.
Recommended Exercise Bikes
There are a number of cheap exercise bikes that you can buy to get started with. For spinning and interval training as a focussed activity then the Spinner brand are excellent as is the V-Fit or Weslo Pursuit models. If you think you will primarily be doing long distance cycling challenges then the York C101 Cycle will be a better bet. In truth though, you can lose weight with any exercise bike as long as you put the time aside and also eat healthier.