Fitness bike: Is it an effective way to lose weight and avoid the gym?

We must have a very high goal, a very low expectation and a constant commitment (Buddhist).
 Which tool is it? Fitness bike, of course!

The best fitness bike is the right tool for a cardiovascular workout where everything is under control. Provided that we choose the right model and the correct working position.

Also, it is used at home or in the gym, it can be useful to prepare for sports competitions when the weather does not allow to go out or to train in safety. It is used by professional sportsmen and wellness beginners but also by those with joint problems or special conditions such as pregnancy.

The best fitness bike is an excellent cardiovascular exercise with many benefits, but it would be wrong to think that these are immediate and obvious. Everything is a gradual process, which requires constancy and commitment. In addition, with the bike, we need more time to get the same training results.

How to choose the right fitness bike?

There are 3 different bikes models that we can use depending on our physical condition and the type of exercise we want to perform. The basic movement does not change, it is always a pedaling, but the execution and the position are different.

 The fitness bike models are:

• Classic vertical bike

• Reclined bike

• Bike for indoor cycling

Classic vertical bike

Basically it takes up the characteristics and the movement of a road bike. The position during the exercise is closed, with the torso tilted forward, and for this it is suitable for those who want a high performance workout.

Recumbent bike

It can be used in any physical condition in total tranquility. It provides a comfortable and accessible seat that allows you to take on a more open working position. During movement, the back and shoulders rest on an adjustable backrest, always receiving adequate support.

Indoor cycling bike

Used alone at home or in classes, it is particularly suitable if we want to perform a particularly intense aerobic workout or prepare for a sporting competition. As a result, this type of bike includes mechanical resistance and a particular flywheel. The intensity of the training is modified with the variation of the pedaling power.

Which is the right training if we are beginner?

Thanks to its characteristics, the fitness bike has very few contraindications and can be used even if we are beginners in the fitness world. The only advice we can give is to use the heart rate monitor. In other words, it allow us to perform an even safer exercise for the heart. Obviously, but this applies to any physical activity, the recommendation is to pre-empt and follow the exercise by an appropriate initial warm-up phase and final stretching.

Exercise bike workouts

Sometimes the most important factor in deciding what kind of exercise bike workout we’re going to do is not by our goal, but time. Better is  15-minute, 30-minute or 45-minute workouts. So, we can fit a session into even the most squeezed of lunch breaks.

Remember !!! Even if we only opt for the 15-minute workout, it is worth taking a minute.

15-minute exercise bike workout
  1. Start with a 5min warm-up, going at a fast speed with low resistance.
  2. For the next 5min cycle quickly, alternating between sitting and standing every 30sec.
  3. For your final push, ramp up the resistance and cycle as quickly as you can for 1min.
  4. Finish with a 4min warm-down, slowing bringing down the resistance until it’s off.
Which are the benefits for using a bike?

It makes us happier

If we do a year of “cyclo therapy” we see improved by severe forms of depression. In short, scientists agree: pedaling lowers stress and decreases depression. In other word, it gives us happiness.

Protects our heart

Several studies prove that cycling is useful for the prevention of cardiovascular disease. Also, it prevents worsening in the elderly. In fact, cycling is a sport of resistance and pedaling gradually strengthens not only the heart but also lung ventilation.

It help us to lose weight

One hour of cycling will burn up to 500 calories. Valid ally against overweight, especially in women. Especially on overweight pre-menopausal women. One hour of cycling, several times a week, has slimming effects.

Keep the joints active

Unlike running, cycling is a low-impact sport: by pedaling, we do not exert pressure on the joints of the lower limbs. That’s why it’s indicated for the knees. Those who ride bikes improve muscle metabolism, especially for buttocks, thighs and calves.

Not only. Also, strengthens the muscles and bones of the dorsal area, so the back also benefits.

In short … extends our life

The more we ride intensely and the longer life expectancy, especially because we avoid heart disease. For men, aged 4 to 5 years and women, aged 2 to 3 years.

In conclusion: A fitness bike is a great way to turbocharges our fitness routine. So, lose weight effectively and smash personal performance targets.