Many people have a misconception that they are unable to lose as much weight by exercising on gym bikes as compared to jogging. In fact, stationary bikes can help you lose weight as effectively, or even more effectively than jogging can and with more benefits. Firstly, gym bike exercises are lower-impact workouts that put less strain on your leg joints compared to jogging which makes them ideal for nearly everyone. Moreover, you can exercise on them regardless of rain or shine in the comfort of your gym. Constant bicycle workouts can help you shed the pounds effectively by following the tips provided below:
Setting a Realistic Weight-Loss Strategy
Setting a viable goal is important in any weight loss strategy. Our body is not designed to lose excessive amounts of weight within short time periods. According to fitness experts, to lose 1 pound of body fat weekly, you must burn and reduce your calorie intake by 3,500 calories, an average of 500 calories daily for a 1-pound-per-week regimen. This might sound overwhelming, but it is a realistic goal if you are able to exercise on the gym bicycle every day of the week. If your busy schedule does not permit you to commit to seven gym-bike workout sessions weekly, you can always lower down your weight-loss goal to half a pound per week instead.
Increase the Intensity of Your Workout
Knowing how to count calories play a big role in ensuring an effective and healthy weight-loss regimen, determining the intensity of your workout needed to achieve that ideal goal by a certain timeframe. A person that weighs 180 pounds (about 80 kilograms) burns about 286 calories when cycling at a moderate pace for 30 minutes. A moderate pace in this context means increased breathing but still able to hold a normal conversation with someone as you exercise. If you want to burn more calories, simply increase the intensity level to a more vigorous pace to a point that you cannot speak more than a sentence before gasping for breath. Vigorous gym-cycling exercises include spinning or interval training of alternating short bouts of moderate exercise with vigorous exercises.
Setting a Consistent Workout Schedule
Weight-loss regimens are a form of commitment and with maintaining all commitments, consistency is a key factor. Keeping a consistent workout schedule makes sure that you lose weight in a more stable manner. Setting aside 30 to 60 minutes daily to exercise on the gym bicycle will ensure that you lose weight faster than if you only exercise three to five times a week. However, if you are unable to go to the gym on a daily basis, make sure you have at least three 60-minutes cycling workouts weekly. If you are a beginner, you can start off at a moderate pace first until your fitness level improves over time.