Indoor exercise bikes can be a great addition to your fitness routine, especially if your goal is to reduce body fat. If you’re wondering how to lose weight on an indoor exercise bike, you’re in the right place.
Not only do these machines provide an excellent cardio workout, but they’re also effective at burning fat. While other forms of exercise may allow you to burn calories quickly, cycling on a stationary bike can help you burn more fat per hour of training.
We’ll explore why indoor exercise bikes are ideal for weight loss and share tips on how to get the most out of your workout. If you don’t have one already, check out how to find the one indoor bike for weight loss.
Stationary Bikes Allow for Burning More Fat Than Other Forms of Training
The body relies on different energy stores during exercise, including glycogen, blood glucose, free fatty acids, and body fat. The order in which the body uses these energy sources reveal the point in your workout where you burn calories and fat.
At the beginning of your workout, your body starts to burn glycogen which is the most accessible. It then turns to blood glucose, then free fatty acids, which is when your body starts to burn calories.
Finally, when all other stores have depleted, the body relies on fat as the primary fuel source during lipolysis. This last stage is where you want to be if you’re trying to lose weight. We recommend working out for a sustained period to reach this point.
The ideal is a Zone 2 workout, which means a moderate intensity level that’s challenging but sustainable.
Stationary bikes are a good way of doing your Zone 2 workout because they allow you to control the intensity and maintain a steady pace for longer.
How to Work Out to Burn Fats, Not Just Calories?
When it comes to exercise, burning calories is just one part of the equation. If you want to burn fat and improve your body composition, there are specific strategies you can use during your workouts.
Regular Workouts
Consistency is the key to seeing results from exercise, and it’s important to understand that losing weight isn’t an overnight process. Indoor exercise bikes are convenient and low-impact, making it easier to maintain a regular exercise routine.
By sticking to a regular workout routine for at least a few weeks, you can start to see the changes in your body as it becomes more efficient at burning fat.
We recommend you work out for at least three hours weekly to see the impact. Ideally, you should exercise for an hour daily for the best results, but this may not be possible for someone with a busy schedule.
With low-intensity exercises, you don’t need to space out your exercise days to give your body time to rest and regenerate. This is because low-intensity workouts don’t cause as much muscle damage or fatigue as high-intensity exercises.
Sustained Workouts
Focus on having sustained workouts over 40 minutes rather than shorter, high-intensity workouts. Longer workouts can help you reach the point when your body is burning fats for fuel, not just calories.
Stationary bikes are a good option for sustained workouts because they offer low-impact cardiovascular exercise that can be easily adjusted to meet your fitness level.
Adjust the Resistance
Here’s a pro tip. You can adjust your bike’s resistance according to your target heart rate. Most modern models have this option.
This is an effective way to ensure that you’re getting a workout that’s challenging enough to improve your cardiovascular fitness while avoiding overexertion.
You’ll need to know your maximum heart rate and target heart rate zone. The maximum heart rate is the highest beat per minute your heart can get, while the target heart rate is the number of beats per minute that you want to maintain during a workout.
Once you know your target heart rate, you can adjust the resistance of your bike to keep your heart rate in that range. For example, if you’re target heart rate is 130 bpm, you’ll slowly increase the intensity of your bike until it reaches and stays within that range.
Make Your Training Sessions Fun!
If your workout sessions are boring, it will be difficult to keep them up and achieve your goals. Here are some ways to make your workouts enjoyable and engaging so you can stay motivated and consistent with your fitness routine.
Select a Bike With Many Built-In Programs
Many modern bikes have pre-set programs that simulate different terrains or types of workouts, such as hill climbs or intervals. Some stationary bikes also have programs that are designed to be like games.
You can play virtual racing games or game-style challenges to keep you engaged. The variety can keep the workout exciting and motivate you to keep going.
Use Apps Like Kinomap
Kinomap is a popular app that lets you virtually ride through different routes around the world. You can select well-known routes for bikers, like the Alpe d’Huez in France, and watch the scenery as you progress to keep your workout interesting.
You can also compete with other riders and set personal goals, which can help keep you motivated.
Watch Your Favorite Movies As You Work Out!
If you’re someone who loves to watch movies or television shows, consider incorporating them into your workout. Many stationary bikes have built-in tablet holders, which make it easier to watch your shows.
You can also place your bike in front of the television if that’s an option. This can help make your workout feel like something you enjoy doing rather than a chore.
Conclusion
Stationary bikes can be more effective than other types of exercise in burning fat. The reason for this is the low-intensity workouts they provide allow you to exercise for sustained periods and help you burn more fat, not just calories.
If you keep it fun by watching your favorite shows, using built-in programs, or downloading cool apps, you’ll be better motivated to work out regularly. Reaching your fitness goals can be a fun activity rather than a boring chore!