Lose weight with exercise bike, exercise program
The exercise bike is a real sport, which allows an aerobic workout. The bike has many benefits: it improves blood circulation, helps to lose weight, increases lung capacity and is a good tool to control blood pressure.
The exercise done consistently, coupled with a balanced diet, is a great tool for losing weight.
Training with the bike is useful although they are involved only secondarimanete quadriceps and hamstrings, however, to achieve results requires considerable effort. The importance of personal motivation is essential, many people leaving the industry after a few weeks, because they do not see satisfactory results. As in all things you can not expect an immediate response, you have to be consistent in the choice made. Just follow a few simple rules to succeed.
With the bike you can consume about 300 kcal per hour, much depends on the duration of the exercise intensity and body weight of the person. Most exercise bikes display indicates an approximate indication of calories expended during exercise and the degree of effort. The most sophisticated bike, ergometer, allow for precise load adjustment and a high precision index indicating the power of user training in watts.
To achieve this goal of weight loss is important to note that the training intensity must reach the aerobic threshold and that the weekly frequency of exercises must be at least 3 sessions.
You have to repeat the program 3-4 times per week or every other day: starting with a 20-minute session and then increasing by 5 minutes each week until you reach 40.
E 'need to remain in the aerobic range and not stop, for the first sessions you may make a break in the middle, a few minutes, rest for a while'.
Maintain an upright posture and be careful not to go too much under stress, with a pedal too hard (over 1 hour) may increase too much muscle mass and also burn muscle instead of fat.
E 'recommended a session of stretching at the beginning and end of the year.
(Eg if you have 23 years old, your MHR = 220-23 = 197).
This is the maximum that one should never arrive. The cardio activity aims to keep your heart rate in a range between 65-75% of HRmax (HRmax for calcolarerli just multiply and HRmax * 0.65 * 0.75) for the best results.
If the heart rate is below 65% will not use the most of your time and to burn the same amount of fat you increase your sessions.
For a workout that allows the consumption of fat you have to work in strip aerobics and remember that the first 20 minutes of training are preparatory. In this phase we draw energy from sugars. Only exceeded this time, the physicist begins to carburetor burn fat and therefore lose weight.
To reach the value at which you have to work better to increase the speed that the effort, taking care not to exceed the limit of 75% of HRmax. If you work beyond 75% of HRmax is a risk: muscle catabolism the use of reserves of fat and protein contained in the muscles and not the subcutaneous (you will burn muscle) and may be associated with a diet too low in calories as well as exaggerated and prolonged physical exertion. The heart is subjected to excessive stress, there is an excessive production of lactic acid, which can cause cramping.
During exercise it is good to keep an eye on your heart rate if you are not particularly sophisticated exercise bikes that allows you to measure your heart rate, you may want to buy a heart rate monitor with chest strap, which are the most accurate. There is also a method of "manual", is to count your pulse on your wrist or along the neck for 10 seconds and then multiply by 6 (in order to complete the minute), if there is some arrhythmias (irregular heartbeats) then you should count them all the span of 60 seconds.
The most important thing during these workouts is not to force. You can work hard, but every sign of suffering is an alarm bell and it is better to stop.
Exercising in the morning, between 7 and 10, do not eat breakfast. In the morning your metabolism is higher and therefore burns more, the benefit also extends to the rest of the day burning more with sedentary activities. If you can not do work out in the morning after fasting for 4 hours.
Give yourself a goal (eg, lose 6 pounds).
The exercise done consistently, coupled with a balanced diet, is a great tool for losing weight.
Training with the bike is useful although they are involved only secondarimanete quadriceps and hamstrings, however, to achieve results requires considerable effort. The importance of personal motivation is essential, many people leaving the industry after a few weeks, because they do not see satisfactory results. As in all things you can not expect an immediate response, you have to be consistent in the choice made. Just follow a few simple rules to succeed.
With the bike you can consume about 300 kcal per hour, much depends on the duration of the exercise intensity and body weight of the person. Most exercise bikes display indicates an approximate indication of calories expended during exercise and the degree of effort. The most sophisticated bike, ergometer, allow for precise load adjustment and a high precision index indicating the power of user training in watts.
To achieve this goal of weight loss is important to note that the training intensity must reach the aerobic threshold and that the weekly frequency of exercises must be at least 3 sessions.
Training program.
- Heating: 5-10 minutes pedaling slowly.
- Primary stage: 20 minutes pedaling fast to get into the aerobic zone.
- Intensive phase: 20 minutes pedaling fast and intense to burn fat.
- Cool-down: 5-10 minutes pedaling very slowly.
You have to repeat the program 3-4 times per week or every other day: starting with a 20-minute session and then increasing by 5 minutes each week until you reach 40.
E 'need to remain in the aerobic range and not stop, for the first sessions you may make a break in the middle, a few minutes, rest for a while'.
Maintain an upright posture and be careful not to go too much under stress, with a pedal too hard (over 1 hour) may increase too much muscle mass and also burn muscle instead of fat.
E 'recommended a session of stretching at the beginning and end of the year.
The strip aerobics and the "HRmax" how to lose weight.
To find the values of the band aerobics need to calculate the MHR (maximum heart rate). The formula used is that of Cooper, it is important to remember, however, that this is an approximate method: HRmax = 220 - Age(Eg if you have 23 years old, your MHR = 220-23 = 197).
This is the maximum that one should never arrive. The cardio activity aims to keep your heart rate in a range between 65-75% of HRmax (HRmax for calcolarerli just multiply and HRmax * 0.65 * 0.75) for the best results.
If the heart rate is below 65% will not use the most of your time and to burn the same amount of fat you increase your sessions.
For a workout that allows the consumption of fat you have to work in strip aerobics and remember that the first 20 minutes of training are preparatory. In this phase we draw energy from sugars. Only exceeded this time, the physicist begins to carburetor burn fat and therefore lose weight.
To reach the value at which you have to work better to increase the speed that the effort, taking care not to exceed the limit of 75% of HRmax. If you work beyond 75% of HRmax is a risk: muscle catabolism the use of reserves of fat and protein contained in the muscles and not the subcutaneous (you will burn muscle) and may be associated with a diet too low in calories as well as exaggerated and prolonged physical exertion. The heart is subjected to excessive stress, there is an excessive production of lactic acid, which can cause cramping.
During exercise it is good to keep an eye on your heart rate if you are not particularly sophisticated exercise bikes that allows you to measure your heart rate, you may want to buy a heart rate monitor with chest strap, which are the most accurate. There is also a method of "manual", is to count your pulse on your wrist or along the neck for 10 seconds and then multiply by 6 (in order to complete the minute), if there is some arrhythmias (irregular heartbeats) then you should count them all the span of 60 seconds.
The most important thing during these workouts is not to force. You can work hard, but every sign of suffering is an alarm bell and it is better to stop.
Advice
Put some music or watch TV to avoid the monotony of the shares, be careful not to spend too much losing the rhythm.Exercising in the morning, between 7 and 10, do not eat breakfast. In the morning your metabolism is higher and therefore burns more, the benefit also extends to the rest of the day burning more with sedentary activities. If you can not do work out in the morning after fasting for 4 hours.
Give yourself a goal (eg, lose 6 pounds).
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