A 2010 study found that indoor cycling combined with a low-carb diet was a fantastic way to lose weight quickly. With a stationary bicycle, depending on your body weight and workout intensity, you can burn from 600 to 1200 calories per day.
But some exercisers said that they ride every day but can’t lose weight, which is confusing.
So how long should you ride a stationary bike to lose weight? I’ll give you the best answer in this article today.
Did You Choose The Right Type Of Stationary Bike To Lose Weight?
In general, there are three common types of stationary bikes:
Dual-Action
It features two handlebars moving back and forth for a full-body workout, which means you’ll get a solid upper body workout while having your legs exercised.
This leads to better full-body weight loss results.
Recumbent
This type of stationary bike is very comfortable to sit on due to its extra-large seat and the saddle is located back from the pedals for extra support, less pressure on your body.
During an extended workout, your body will feel less fatigue and soreness.
This is an ideal choice for people with back pain, injuries, joint issues, or limited mobility. A safe selection for beginners or seniors.
Upright
Its pedals are located under the user’s body, which is similar to a regular bike so you can either sit or stand on it. It strengthens your core and leg muscles while providing a good cardio workout.
The weakness is a small seat for discomfort and the upright position that might put pressure points on your wrists and hands.
Other Types
Air bikes or fan bikes are a less popular type, which has no preprogrammed option. By pedaling, resistance is created, which also means the faster you pedal, the faster the wheel blade rotation, resulting in higher resistance levels.
In indoor cycling classes, you will see another type of stationary bicycle – the indoor cycle bike, which is quite the same as an upright.
The biggest difference between them is indoor cycle bikes feature a raised seat and a 40-pound weighted flywheel on the front.
Specific Workout Plans For Different Fitness Levels
For Novice Exercisers
“Start slowly” is exactly what to remember if you’re just a beginner. Start with a workout from 20 to 40 minutes and then, you can add more intensity and time (1-minute increments) gradually.
Never try exercising too hard for the first time because your body will get shocked and your mind will refuse the next workout times.
Below is a sample workout for beginners:
Choose a low intensity and begin to pedal for 5 to 10 minutes
Switch to a higher level of intensity and keep pedaling for 5 more minutes, followed by:
- 1 to 2 minutes of pedaling in high intensity
- 5 minutes of pedaling in medium intensity
- 1 to 2 minutes of pedaling in high intensity
- 5 minutes of pedaling in medium intensity
Finish your workout session with 5 minutes of pedaling at a low intensity.
For Weight Loss
After you have got used to the beginning fitness workout session, it’s time to level up, also what you aim to – weight loss exercises.
These step-up workout sessions help you efficiently burn body fat and calories as well as are a great choice for those who desire to switch up their resistance degrees faster.
Below is a sample weight loss workout plan:
Begin with 5 to 10 minutes of pedaling at a low intensity
Turn to the medium level, keep pedaling for 5 minutes
Flexibly change between medium intensity (5 minutes) and high intensity (3 minutes) for the next 30 minutes. If your fitness level isn’t able to afford that, decrease the amount of time period of each intensity level: 3 minutes at medium intensity and 1 minute at high intensity.
Pedal for 10 minutes at low intensity to cool down
For Internal Training
Once your physical health is getting better and you’ve built up some muscles, this level is perfect to enhance your strength.
Below is a sample:
Warm-up by pedaling for 10 minutes at a low intensity
Turn to the higher level of intensity, keep pedaling for 10 minutes. Therein, alternate between high and low intensity (each level for two minutes).
Finish your session with 10 minutes of pedaling at a low intensity.
Some Extra Tips For Safety
Compared to riding a bike outdoors, indoor biking is a lot safer, however, there’re still some certain concerns for safety you need to keep in mind:
If not know how to properly keep balance yourself, it’s risky for you to injury yourself or fall off the bike
With poor exercise gestures, you might injure yourself, especially the spine and joints from the repetitive motion.
Here are some extra safety tips for all exercisers:
If you have problems with your heart health, blood pressure, or balance, make sure to talk to your doctor to know if this kind of exercise is safe for you.
Whether cycling at home or in a group class, never exert yourself beyond your own limits, especially if you’re a beginner as it might be dangerous.
If you develop any muscles aches or pain from cycling, take a break to let your body recover
Always use the correct form and position your body properly. Ask a certified personal trainer for help if you feel unsure of the correct form or right position.
Conclusion
And now you know how long to ride a stationary bike to lose weight, don’t you? We hope that you’ll get a better body shape over time and safely after reading this article. Good luck!
Nancy Lang
