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Exercise bikes are some of the most popular cardio machines available today to improve health and fitness levels. They help tone your legs and burn calories more efficiently. In fact, they are a fun way to burn more calories in a little time while improving your endurance and overall fitness ability. Furthermore, depending on the model, cost-effective exercise bikes can be found that works well for a budget home gym essential. Let’s take a look at why exercise bikes are good for weight loss.
Cycling has an effect on your muscle mass and basal metabolic rate (BMR) or the calories that a person burns when his/her body is at rest. According to a study in PubMed.Gov, just 45 minutes of cycling helps boost your metabolic rate and keep it raised for at least 14 hours. In fact, pushing and pulling the pedals of an exercise bike creates resistance and helps build muscle to increase the rate that you burn calories. An increased metabolic rate helps you lose weight effectively.
On the other hand, compared to most of the other types of cardio machines out there, exercise bikes don’t place stress on your joints but still help build endurance and strength. It’s a great low-impact cardio option for people who are looking to lose weight while protecting their joints. You can use an exercise bike in any weather, and you are more likely to stick with your workout plan when using such a machine. Regular exercising is an important factor when it comes to losing weight effectively.
The American Heart Association states that “fast cycling” is a great way to increase the cardiovascular fitness of an individual. They say that a person needs to cycle for at least 30 minutes a day at a certain pace to get the maximum benefits of weight loss. Steady cycling helps burn about 400-600 calories per session. The intensity of the workout is what determines how much weight you will lose at the end. Cycling at a higher intensity helps burn more calories and build strength – which leads to effective fat loss.
The latest studies reveal that cardiovascular exercises influence the body’s sensitivity to insulin. Insulin helps regulate the body’s energy supply. A single session of moderate to intense exercise helps increase the rate of glucose uptake by 42%. A recent study showed enhanced insulin sensitivity in people who successfully lose weight compared with BMI-matched controls with no weight loss history. This is another important way how an exercise bike helps a person lose weight effectively.
One needs to exercise regularly on an exercise bike to lose weight effectively. You should be aiming for at least 2-3 hours of exercise per week – working out 3-4 days a week. For example, performing at least 30 minutes of moderately intense exercises a day on an exercise bike will help you reach your weight loss goals more effectively. For more effective benefits, try to mix up your exercise bike workouts with high-intensity interval training workouts. For example, you can perform one minute of fast pedaling on the exercise bike and slow down the pace for 30 seconds. Repeat the process to complete 30 minutes of exercise per day for better results.
Related: How Much Do Exercise Bikes Cost?
When you need to lose weight fast, it is important that you combine your workout regimen with a healthy diet plan. Such an approach to weight loss is beneficial in the long run. Consuming more carbs on your exercise days and reducing the carbs and increasing proteins and healthy fats on non-training days will help to achieve your weight loss goal more quickly. Carbs are not your enemy when consumed in moderation. Good carbs for exercises days include rice, pasta, and potatoes. Healthy fats like avocado, greek yogurt, nuts, and eggs are ideal for your diet.
There are many other advantages of using an exercise bike to burn calories. Some of these benefits include:
There are a variety of different types of exercise bikes. Both computerized and non-computerized bikes are popular these days. Computerized exercises bikes have more features including a display to show your cadence or heart rate. Recumbent, spin (see Spinning for Beginners at Home Tips), and upright exercise bikes are some of the most popular in the market today. A recumbent bike will let you slightly recline as you work out. The pedals are in front of you rather than behind you. Riding a spin bike (see our review of the Cyclace spin bike) is like riding a racing bike. On the other hand, an upright exercise bike is similar to a regular outdoor bike. Choose the most suitable exercise bike according to your needs.