Have your pants been getting tighter this year? Maybe you’ve been low on energy and eating a lot of not-so-great foods. If this sounds like you, it might be time to get healthier and shed some pounds. Combined with a decent diet, exercise bikes are a great way to get rid of some of that excess weight. We’ll give you some tips on how to lose weight with an exercise bike!
Many people in 2020 are skipping the gym and starting home workouts. In the long run, everyone is saving money on memberships. If you want to start a home routine, then an exercise bike is definitely something to consider. They are effective weight loss machines with added benefits of strengthening your muscles, being easier on your knees than other exercises, and convenience. Check out this guide to get yourself on track.
Find a Bike You Love: How to Lose Weight with an Exercise Bike
Maintaining motivation is key when trying to lose weight. Finding the right bike will help you stay on your path. There are a lot of options and things to consider when shopping for an exercise bike. This guide may help:
If you’re unsure of what you want/need, try to think about the routine you’ll be starting. Will you be using it daily? Do you plan on eventually building intensity? Have you tried any models before? Try to ask yourself as many questions as you can, and you will eventually come up with your answer. Just make sure you get a bike that works for you and one that you will enjoy!
Make a Plan
Do you start exercise routines then quit soon after? If so, you may want to develop a solid plan, so you stick to your routine. Check out the features of your exercise bike in order to be more specific. To conquer boredom, challenge yourself with the higher settings, hill simulations, and other activities that are specific to your bike. If what you’re doing is too easy, it’s possible that you’ll have trouble finding the motivation to continue. Having a challenging plan is always helpful!
In addition to this, you could watch television and listen to music while riding to keep yourself going. Entertainment is always great to keep your routine moving along. There are also many exercise bike apps out there that already have workouts built-in. You can find some inexpensive apps to use or spend some cash and go for a Peloton bike.
Don’t Let Injuries Stop You: How to Lose Weight with an Exercise Bike
I’ve heard a lot of people say that they stopped working out because of an injury. Of course, that’s okay as long as you eventually start again. Do what you can to prevent injuries from the start. Stretch, start slow, build up your intensity, and then your muscles will be less likely to become injured. You could also use compression garments to reduce your chances.
If you have already been injured or suffer from back problems, you might want to look into recumbent exercise bikes. This essentially takes much of the strain away from your upper body and joints, so you can focus on pedaling. These bikes are great for beginners or anyone looking to change up their routine.
Don’t Overdo It
You don’t have to enter the Tour de France or workout like you’re going to. If you start off too hard, you could be setting yourself up for failure. It’s great to be excited about your new exercise bike challenge. Use the excitement as motivation to make attainable and realistic goals. Most people want to start shedding the pounds right away, and that’s definitely understandable. But starting too rough can lead to injury – so it’s extremely important to start slow.
Try to develop a routine that begins around 20 – 30 minutes at a resistance level that’s comfortable four you. If you’re going with the exercise bike apps, then there will be many great options for someone just getting started. They will take into account your history, physical stats, and more to give you some ideas on how hard you should be going in the beginning.
Have a Schedule
How to lose weight with an exercise bike? Do whatever it takes to continue your workout routine. My former boss (a university professor) used to wake up at 5 am to get a bike ride in before performing all of his professor duties – lectures, research, helping students. He slept 5 hours a night in order to accomplish all of his goals. If you’re an 8-hour-a-night person, you’ll have to build the bike routine somewhere else into your day.
Do you watch Netflix for a half-hour a day or more? If so, you can hop on that bike and watch your favorite show simultaneously. You can do it on lunch break if you work from home or even while something is cooking in the oven. There is always time if you look in the right places! Just make sure the time you choose is in alignment with your energy levels and personality. If you’re not a morning person, then plan to do your workout in the afternoon or evening. If you go to bed early, then try to wake up 30 minutes early to do your routine.
Be Your Own Cheerleader: How to Lose Weight with an Exercise Bike
Self-validation is a great motivator. Tell yourself that “you can do this” and “losing weight will get you healthy and in shape”. Tell yourself whatever you need to in order to keep going. Once you pick a bike that works, stick to your plan, and find out what motivates you the most. Is it seeing your pants fit again? Looking in the mirror? Feeling better because you’re eating better and exercising? Improved mental health?
Whatever it is, focus on the positives and keep telling yourself how great you’re doing. Positive self-talk can be weird at first, but you will quickly see the benefits in your mood with a good outlook. You’ll look at yourself differently, then others will see the changes as well! Be your own cheerleader to motivate yourself for success.