Discomfort or back problems on a regular bike may make it difficult for you to get rid of muffin tip and big booty. There is no need to worry about your weight because you can exercise on a recumbent bike to burn fat. A recumbent bike comes with a backrest to support your back to in a specific reclined position. The pedals are in front of the body instead of under it. You can find pedaling enjoyable on a recumbent exercise bike.
Pre-Biking Preparation
You have to warm up your body before you initiate pedaling to avoid any injury. In the middle of your busy life, you will only have sore and strained muscle. There are different methods to warm up your body. It will help you to get oxygen and blood flowing through at a reasonable rate and loosen up some muscles.
You will need a walk of 5 to 10 minutes, jog or march in place or get on the recumbent bike and start slow pedaling for 2 to 3 minutes. It will prepare your body for a lengthy or vigorous workout set up to increase your potential to burn fat. It is necessary to avoid injuries related to exercise.
Workout of Moderate-Intensity
You can burn almost 500 calories by riding a bike for 60 minutes. You can do this regularly and lose nearly 1 pound in a week. It will help you to tone your muscles and give a good shape to your body. If you want to increase your motivation, you can consider riding with a partner or friend.
Exercise is an essential activity for both men and women. A busy person puts the importance of exercise aside to deal with family and work matters.
You must have 30 to 60 minutes for your body on a regular basis. Exercise on the recumbent bike will help you to blast fat and distress your body.
Blast Flab with Interval Training
If you need a healthy blast in your life, you can choose a recumbent exercise bike. Start with highs-peed interludes between 30 and 60 seconds after each 4 to 5 minutes of cycling at average speed.
You can increase high-speed interval each week by 15 – 30 seconds until your body can do fast pedaling for two minutes. After this, you can do cycling at a reasonable pace. With interval training, you can burn the similar amount of calories in almost 45 minutes that you may burn in one hour at a moderate and steady pace.
If your goal is fat loss, combine pedaling with a low-calorie diet. It will help you to burn your fat at a faster rate. You have to cut almost 250 – 500 calories from your daily diet to lose extra 0.5 or 1 pound.
You can make it easy by changing your diets, such as avoid creamy dressings of salads, regular soda, sweetened coffee, mayonnaise and other sweetened beverages.
Drink plenty of water throughout a day, especially during, after and before riding your bike. You will need 8 to 10 glasses of water on a regular basis to stay hydrated.
Number of Calories to Burn on Your Recumbent Exercise Bike
It not like weight-bearing exercise like running or the exercises that involve your whole body like a rower. This type of bike is similar to other types of an exercise bike. You may not engage core just like a spin bike or upright bike.
Still, it is comfortable because you can continue this workout for a longer duration. As per an estimate, a person with 150 pounds can burn more calories at 50 to 70% heart rate.
With a workout of 30 minutes, you can burn almost 204 calories. Though a treadmill allows you to burn 264 calories in 30 minutes, it has significant impact on your joints.
Good Diet Vs. Bad Diet
You can’t lose your weight by continuing your bad eating habits. To increase the effectiveness of exercise, you have to combine it with healthy nutritious diet.
A healthy diet is an integral part of a weight loss regime. Start your day with lukewarm water and lemon juice. Lemon juice, green vegetables, fiber, protein, fresh fruits, and vegetables are necessary for you.
Make Your Workout Interesting
Some people find it annoying to ride an exercise bike, but you can make it enjoyable by playing your favorite music or TV show. You can ride your bike in front of a mirror to see your movements.
Some expensive bikes come with specific pre-set programs for your training to burn fat. You can adjust the resistance of your recumbent bike over intervals. Some recumbent bikes come with individual monitors to see your heart rate, the number of burned calories and distance covered. This information will help you to evaluate your progress.
