Stationary Bike Exercise... need advice

Gallen88

Hey all! I used to frequent this forum a lot but once i got my eating under control i stopped coming. Well i am coming on here to ask about stationary bike riding. I have been doing it for about 3 days now ( i bought a bike) but i wanted to know is there anyone else doing this and how effective is it?

When im doing it i stay between 15 - 17 mph, ill kick it up to 20 -21, and when i am doing intervals, ill do it about 23- 25 mph for 30 secs to a min. I know you cannot spot reduce when losing fat but i am really wondering how effective this is being on my upper body.

I am used to running and i know that reduces upper body fat but this im not used to. I guess i just need more information on it. Please chime in guys, thanks!

LoraF83

Like you said, you know it's not going to spot reduce.

It doesn't involve your upper body, so you're not working those muscles at all. However, you are burning calories which will affect your overall fat loss. So it just depends where you are genetically programmed to lose the fat from. The same is true of running (while you are using your whole body more when you run, it does not make you burn fat from one area or another).

Merrychrissmith

I have lost 40 with the recumbent bike. Works well for me, in addition to anything else I do,

beekuzz

I use my recumbent stationary bike a lot. I have a lot of back pain and sometimes knee and hip problems. The bike lets me burn a ton of calories without doing more damage, at least until I get some more weight off my back. And then I'll work on muscle building and toning.

Gwenski

Hi there! I ride a recumbent exercise bike every night for 35-45 minutes in almost the same manner as you.lsame speed too! I usually do 10 to 12.5 miles in that time. I sure do sweat! I have incorporated some upper body work by starting with arm movement - reaching out in front, above, to the sie, and arm circles..also alternating arm raises reaching above to opposite sides of my body. I find it increases my cardio workout some and flexibility. When I got to these movements, I added hand weights so now do the arm woRk without weight, then cans of beets, and now up to 3 pound weights. There are a couple of YouTube videos of how to do some hand weight work as you ride! All the best and enjoy the bike!

Gwenski

Sorry meant to add.. This is my oly exercise.. I've lost 13" froxm chest, 10" from waist, and 15" from my hips..so it seems the weight is coming off fairly evenly..though it really is a struggle to cut that waistline..sigh...

007bondage

You are right (can't spot target areas for fat loss), but you could try jumping off the bike at each interval and do a set of push-ups, dips or some upperbody set, then back on the bike again.... Mixing it up will make a difference.

Aeriel

Hey all! I used to frequent this forum a lot but once i got my eating under control i stopped coming. Well i am coming on here to ask about stationary bike riding. I have been doing it for about 3 days now ( i bought a bike) but i wanted to know is there anyone else doing this and how effective is it?

When im doing it i stay between 15 - 17 mph, ill kick it up to 20 -21, and when i am doing intervals, ill do it about 23- 25 mph for 30 secs to a min. I know you cannot spot reduce when losing fat but i am really wondering how effective this is being on my upper body.

I am used to running and i know that reduces upper body fat but this im not used to. I guess i just need more information on it. Please chime in guys, thanks!

I used to ride my bike all the time and will return to it this winter. One of the things I would do is take some small hand weights (3-5lb) and work with them while I was riding. Bicep curls, arm raises, deltoid work, triceps.....it helped get my HR up even faster and got my arms toning as well. Made it a more complete workout for me.

jparks341

You are correct about the no spot reducing and no upper body targeting using the bike. The other posters have good comments, I use my recumbent bike as an alternate kind of cardo workout. Then follow it up with arm weight exercises to strenghten and push the fat burning farther. I also alternate between running outside, on the treadmill or using the elliptical.