"how To Lose Weight On A Stationary Bike"
For those who have tried to lose weight at some point
, you have probably found that it is a lot tougher than it seems on TV and in the movies. In fact, it can seem downright impossible!
There are hundreds of weight loss "solutions," fads, extreme diets, pills, and endless suggestions for quick, easy fixes. However, these can be incredibly ineffective and even dangerous.
As hard as it seems, the true solution has been tried and tested: exercise. While running, sports, and a number of forms of exercise can seem tedious and exhausting, there is another option-stationary bikes!
Working with an stationary bike can cause real results, if supplemented by a structured program, and nutritious eating. These bikes are low-impact in nature, making it a great solution for those who suffer from joint pain, headaches, tension, etc.
To receive the best results from your workouts, you will need to follow a program. These programs can be found on your own stationary bike, or you can make your own.
To start out, it is recommended you use your machine an average of five times a week, for at least a half hour at a time. Consistent, daily workouts are the best way to lose weight, or at least prevent gaining.
Since your body functions to its best ability when your heart rate is elevated, you will want to purchase a heart rate monitor to help you control the pacing and rate of your heart. It is best to bring the heart rate up and down, over and over, to create the best results in fat and calorie loss.
Be sure whatever program you use involves different levels of resistance. When you increase your resistance, you will target increase your heart rate, and cause your muscles to work harder and faster.
This will make your workout more well-rounded, and proactive. Using resistance will help to build muscle strength, tone problem areas, and raise your endurance level.
While using your program, you need to make sure you use proper form. All too often people tend to "take a break" and let their legs just slosh through the movements without any thought.
This will work against your strength and weight loss goals, and do nothing to improve your stamina or strength. It takes away at least half of the effort you should be putting into your program.
Be sure to keep your knees in line with your feet as you workout. If your knees either bow too far in or out, this can cause knee and joint pain, and even permanent damage.
Once you are using proper form in your workout, try to incorporate all the different muscles in your body. If you tighten your abdominal muscles, you will find that your stability will greatly increase, and your core strength will be tapped into for greater results.
Your mid-section will see great results, the more you engage them in your program. Another muscle that is essential to involve is your gluteus maximus, or your butt.
Working much in the same way as your ab muscles, tightening your butt will create more stability, and work to tone you. The tighter you clench, the faster that jiggle will turn to a deep tone!
Remember, when things start to get a little too easy, step it up. Once your body starts to adjust to the level of resistance you have reached, it's time to create a change.
Bump up your resistance level by a couple of degrees, and you will notice an immediate increase in your strength training. Your workout should never be painful, but it should never be easy either.
If your workout becomes painful, you are not accomplishing anything. If you are going too easy on yourself, you won't make any progress either.
If you really want to step-up your program, try either going for a full hour on your bike, or changing up your routine by following up your thirty minute program with a different machine. Try adding an elliptical machine before or after, and you will see great results.
Stationary bikes can be a great way to find the results that you are seeking, without suffering from the jarring impact of running or other abrasive sports. Experiment with different programs on your machine and have fun!
by: Tom Selwick
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