stationary exercise bike

lauraniculita

hi all, just hired a bike for the next 8 weeks as i dont always have time for the gym with a little baby at home. so my question is, to make the best use out of my bike and loose weight especially around my belly, whats the best level/program to do on the bike?

Rocbola

For losing weight, you want to go medium intensity, long duration. Varied intensity can be beneficial too, but for weight loss, the important thing is long duration. Stay on it at least a half hour, no matter what intensity you choose.

BrianSharpe

For losing weight, you want to go medium intensity, long duration. Varied intensity can be beneficial too, but for weight loss, the important thing is long duration. Stay on it at least a half hour, no matter what intensity you choose.

More "fat burning zone" misinformation.

Exercising at low to medium intensity does burn a higher proportion of calories from fat but burns fewer calories overall (and at the higher intensity you're still burning fat as fuel plus you get a better cardiovascular workout). If you can, get a heart rate monitor and try to keep the intensity close to 80% (or higher) of your max heart rate. HR zones are a little harder to establish on bikes (I can easily maintain 150BPM or more running, on my bike 135 to 140 represents about the same level of perceived exertion).

There is an excellent series of DVDs called Spinnervals with workouts suitable for brand new riders on through to elite athletes.

Good luck & have fun

lauraniculita

thanks a lot for your replies!