There are many workouts that you can do on your exercise bike. This is a good way to lose weight and improve the cardiovascular health as well. As you get fit, you may increase the intensity of the workout. Always remember to complete the warm down at the end of each session.

Exercise basics

Before starting any exercise program you must ideally do a warm up session. This way you will not put undue stress on your heart as well as the other muscles. Excessive stress and strain can lead to injury. Warming up for about 10 minutes and then gradually increasing the heart rate to attain the optimal heart rate threshold is the key to a proper workout program.

After the initial warm up sessions, it is important to exercise for about 25 to 30 minutes at around 65% of the maximum heart rate. You can refer to the heart rate chart and arrive at the appropriate heart rate that you need to maintain during workout. By exercising at 65% of the maximum heart rate and for about 30 minutes, you will be able to burn around 300 calories. If you achieve this, then you will not only be able to burn the fat but you can manage to keep it off as well. Follow this with a warm down session for about 10 minutes.

Burning calories

The ideal way to lose weight and get fit is by exercising with the exercise bike and doing weight training simultaneously. These low-intensity cardio workouts are great and help in effectively burning up calories. However, one must also concentrate on increasing the overall body metabolism so that the body can continue to burn fat even while you are not exercising.

The best way to increase the body metabolism is by converting the fat into muscle. Muscles burn more number of calories than fat. Hence the more the muscle that much more fat you will burn. Using an exercise bike is especially useful in weight loss programs.

Interval workout on exercise bikes

Interval training is the fastest and easiest way to effective weight loss. Research has proven beyond doubt that interval training will help in accelerating weight loss. Interval training consists of a series of intense workouts for a few seconds followed by recovery periods of few seconds. The weight loss is rapid but the exercises only take half the time.

After a warm up session, you could follow this routine for about 20 minutes. Intense bike riding for 8 seconds followed by recovery phase of about 12 seconds, then again intense riding for 8 seconds followed by recovery phase of about 12 seconds. Repeat the same process another five times. You may increase your recovery time based on your level of fitness. You must try not to overdo the exercises and exhaust yourself. You could do this routine every other day and combine it with aerobic exercises.

Cardio exercise – four minute workout

There is an amazing 4-minute cardio workout that is a fat burning exercise which will increase the metabolism for around 31 hours after workout. Here this exercise bike is a model that incorporates the arms in the workout. However, it is alright even if you have the regular upright bike, you will still feel the effects of the workout.

You must start after warming up for at least five minutes or more. Sprint for 20 seconds and recover for 10 seconds and then sprint for 20 seconds again. If you do eight sets of this workout and it will give you a total workout session of 4 minutes. This interval workout will increase your body metabolism and you will burn fat even after you stop.