Article Contents

  • 1 Benefits classes on a stationary bike
  • 2 Contraindications for training and selection simulator
  • 3
    • 3.1 training program The right choice of training intensity
    • 3.2 Properpreparation
    • 3.3 Proper training
  • 4 Videos: weight loss with the help of the bike

exercise bike called the bicycle simulator - one of the most popular sports simulators.Its main advantage is the ability to use not only in the gym, but also at home.A personalized program can pick up absolutely for everyone, regardless of their physical readiness.

Benefits classes on a stationary bike

often we deny ourselves in physical activity for one reason: not enough time.He is not to go to the gym, it is not enough to make regular jogging.But enough to make the evening curl up on the couch and complain about the shortcomings of the figure.

Here also appears the main benefit of the bicycle: no need to go anywhere.Odakyu Just off the couch and exercise on the treadmill, viewing your favorite

TV series.Doing it even easier than to twist the hoop for weight loss.A bicycle use for women includes a number of bonuses.

  • Weight Loss. With an average load intensity woman loses 500 calories per hour.And this - one-quarter of the daily diet.
  • Strengthening the cardiovascular system. exercises on an exercise bike for weight loss stimulate the heart, increase the vascular tone.It is proved that this kind of training stabilizes blood pressure, prevents the development of hyper-and hypotension.
  • Formation of an attractive body. benefits of the bicycle for women is undeniable!It strengthens the leg muscles, tightens buttocks and thighs.Slender legs and elastic ass - not whether it should be a major incentive to work on yourself?

Contraindications for training and selection simulator

This type of physical activity has virtually no contraindications.Even if you are banned from the sphere of the exercise of athletics (running, jumping), you can still do it.For reviews on weight loss with the help of the bike from the medical evidence of its minimal load on joints, knees and ankles.

Among the existing prohibitions: severe cardiovascular disease, diabetes, cancer. If you suffer from pressure drops before the simulator purchase is necessary to consult with your doctor to assess whether it is preferable to have an exercise bike, the benefits and harms of the practice.

extremely important question of how to choose an exercise bike for weight loss.Going to the store, many people want to buy the most powerful, to make every effort in the classroom.This is a common misconception, as a model with a large flywheel weight (heavy duty) is designed for amateur use.Popyhtev on it a couple of days, you are likely to give up and leave the complex training simulator to gather dust in the corner.Optimum model - with a smooth-running and precise changing load meter pulse.

training program

Classes on a stationary bike for weight loss to help you achieve perfect harmony in compliance with several conditions.

The right choice of training

  • intensity for beginners (if you've never played sports) - 4 times a week for 30 minutes.Duration of training - 6-8 weeks.
  • Intermediate course (the next step after the initial) - 3-5 times a week for 45 minutes.It will maintain the results achieved and eliminate weight gain.
  • prepared for (if you need to recover form after the break) - 4-6 times a week for 60 minutes.It provides the required exercise and stimulates the growth of muscles.

Proper preparation

before training on an exercise bike for weight loss can not eat (at least 2 hours).Before sleep should also be not less than 2 hours.You must perform a warm-up to prepare the muscles to work.

  1. Alternately lift your shoulders to ear level - 10 times.
  2. Simultaneously raise your hands up to the sides, good stretch for them - 10 times.
  3. Lean against the wall with his left hand.Right pull back and take the right foot, tighten it to the buttock.The same repeat with the left hand.Perform 5 times.
  4. Sit on the floor, pinch feet, knees, spread to the sides.Pull the foot to the groin and hold them up to 15 accounts.Repeat 5 times.
  5. Sit on the floor, legs apart as possible.Lean forward as low as possible to the floor and holds up to 15 bills.Repeat 5 times.
  6. Perform 10 slopes with a flat back and straight legs.Hold in an inclined position up to 15 accounts.

Proper training

If you are using an exercise bike for weight loss, exercise program for women should be repeated regularly.It depends on getting and keeping the result.Also in the classroom can not drink the water, just rinse your mouth with water.If you feel dizzy or weak, should stop.Do not overdo it, so as not to hurt yourself and do not throw the bike for weight loss, reviews indicate that in such cases it is sufficient just to revise the intensity of exercise.

Catching up on a suitable program, pay attention to the pulse.Its frequency should not exceed 70% of the heart rate that matches your age norm (to determine your maximum threshold, subtract the numbers 220 and subtract your age is 30%).In this case, you stimulate the fat burning is that to you and you must.

Videos: weight loss with the help of the bike