Riding a stationary bike can help you lose weight.
By riding a stationary bike smartly, you can pedal extra pounds away as part of an overall a fitness program. For the best weight-loss results, perform additional cardio exercises and strength-training activities on a regular basis. Those with physical limitations or who are just beginning a fitness regimen may find a stationary bike to be a more accessible physical activity. To prevent boredom and maximize your calorie-burning potential, kick up the intensity by performing intervals.
How much weight you can lose from riding a stationary bike depends on your weight and the duration and intensity of your cycling workout. Riding a stationary bike for an hour at moderate intensity burns 477 calories for a 150-pound person. At a vigorous intensity, that same hour of cycling burns a whopping 774 calories for a 150-pound person. To lose 1 pound of weight, you must create a 3,500-calorie deficit, which can be achieved through increasing your physical activity and decreasing the amount of calories you consume.
Riding a stationary bike compares pretty well with other aerobic activities. For example, a 150-pound person who runs at a moderate 5 miles per hour burns 576 calories. A high-intensity run at 10 miles per hour burns 1,224 calories for a 150-pound person. While riding a stationary bike doesn't burn as many calories as a fast run, stationary bike riding is lower-impact, so it may not be as hard on your joints. You may be able to ride more often and for longer periods than running, which can help you stay on track to meet your weight-loss goals.
Intervals for Intensity
To maintain a high intensity so you can burn the most calories, incorporate intervals into your cycling routine. Speed intervals can be performed by alternating brief periods of pedaling as fast as you can with a recovery period at a low speed. Intervals also can be performed by changing up your resistance level several times during your cycling workout. Perform stationary bike intervals two to three times per week for the best results. Intervals can jumpstart your weight-loss effort because you can continue burning calories and fat even after you step off the bike.
Meeting Weight-Loss Goals
To boost your weight-loss potential, engage in high-intensity aerobic exercises like jogging or dancing. Help build and tone your muscles by lifting weights or working with resistance bands. The 2008 Physical Guidelines for Americans recommend a minimum of 150 minutes of moderate aerobic activity and at least two days of strength training weekly. For additional health benefits such as weight loss, 300 minutes of moderate physical activity weekly is recommended. Exercising on a regular basis combined with eating a healthy, calorie-conscious diet offers you the best potential of meeting your weight-loss goals.