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Home » Q & A » Exercise Bike
Question: Fat Burning/WeightLoss using ONLY an Exercise (Stationary) Bike?
Question Description:
1)What is the best way to BEGIN and then progress on an exercise bike to burn fat? 2) What is the best way to burn fat / weightloss by using an exercise bike...ie: Low intensity (75-85% HR) for 20-60mins OR interval training on a bike?3a) Is working on the bike at the correct intensity every other day (if this is the best way considering the answers given ofcourse to part 1 & 2) and then using the part on the rest days to still have an active lifetstyle okay or is that over-doing it? I ask this as some say its the burning of calories that is important and thus wouldnt daily exercise be best then?3b) If daily exercise is the correct way (considering the answer to part 3a) then from beginner how long should a person take to get to that level?4) If you take it slow then are aches/pains/sore muscles still expected?...how to avoid?5) What is a cool-down and warm up on the bike considered to be?Thank you all in advance xAnyone else want to add to the answer so far?
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Answer#1: I have an exercise bike which I use daily to help maintain my weight. I started off slowly for 5 to 10 mins and gradually built up to 1 hour a day cycling. Now I get on whenever I feel like it and cycle for about 20 mins 3 times a day. This way my muscles don't/didn't get achey and made me feel as though I wanted to excercise. It took me about 2 months to reach my optimum level - I didn't rush it, I was still exercising. Before and after each go on the cycle I do some gentle stretching exercises and drink plenty of water to keep hydrated. My bike has the facility to attach a heart monitor to the on board computer which measures calories used, distance cycled etc , this I found helpful as I know when I am working my heart how many calories I've burned and how far I would have ridden. Hope this helps and have a nice day.
Answer#2: )go to your recommended heart rate straigh away. As your fitnes improves you will need to change the intensity to maintain this heartrate.2) I would say that both have there benefits why not do one kind one day the second kind the next? Experiment see what works for you?3a)doing normal activities shouldn't constitute over training. Yes daily excercise is good but your body needs time to repair itself so you need rest days other wise you could end up being counter productive and your body could end up trying to hold on to all its fat.3b) Depends on yourself, how often you train, how well your body responds to it. Keep a log of your training then look back over it now and again and you will see your gains.4) If you are working right you can't avoid this. Its a sign your body has been working hard. you can minimise the effects by warming up and warming down correctly.5) Start of with some streching then perhaps get on the bike at low intensity for 5 minutes. To warm down after you have done what you want to do, decrease the intesity of your training until you muscles are barely working then again stretch.
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