It’s safe to say that when using a stationary bike, otherwise known as an exercise bike, you won’t see results overnight. As with all types of exercise, seeing changes in your body takes time, patience, and consistency. It may be tempting to give up in the first few days or even weeks, however, it’s important that you keep going and power through.
On average, it takes around one month until you see noticeable results from exercising with a stationary bike. However, the rate that you notice results depends on multiple factors. These factors range from the length of time you exercise for, the difficulty you set the bike to, how frequently you use the bike, and your diet alongside your exercise routine.
Thinking of using a stationary bike as a form of exercise? This article aims to inform you of when you should start to see results, and the best methods to use to maximize your results.
As a rule of thumb, it takes the average person around one month until they begin to see noticeable results from using an exercise bike. However, this really depends on the person in question, and multiple other factors that run alongside it.
Everyone is different, and if losing weight is your goal then it is important to note that the heavier the weight you start out at, the faster you will lose it. The heavier you are the more calories you will burn from exercise. This is because heavier people’s bodies use more energy to function than those of lighter people.
This applies to normal tasks, resting, and performing physical activities. So someone of a heavier nature may begin to notice results of fat loss at a lot faster pace than a lighter person. Though don’t let this put you off, with commitment and persistence we are all able to see results from exercising frequently on a stationary bike, whether this be fat loss or muscle tone.
Some other factors which greatly impact the rate that you start to see results are: Length of exercise time, difficulty, frequency of exercise, and your diet alongside the exercise routine.
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How Can You Get the Best Results When Using a Stationary Bike?
It’s not just as simple as getting on a stationary bike every so often for a brief ride. If you’re looking to see serious results, there are a lot of things you need to consider before you begin. Having a solid foundation to your exercise bike routine is the first step to reaching your goals more efficiently
Here are some things you should consider when starting a stationary bike exercise routine with a goal to see results fast:
Length of Time
The length of time you are on the stationary bike is important if you’re looking to see noticeable results. You can still see results from a quick ride, but the longer you spend on the bike the more calories you will burn.
Of course, it’s important to be sensible with your exercise routine and not push your body too close to, or over its’ limits. Pushing yourself too far can result in burnout and injury. Putting too much stress placed on the muscles, joints, and bones causes fatigue and soreness which ultimately affects performance and sets you back with your goals.
Exercising too much can make you sick, so it’s important you give yourself breaks, stay hydrated and be responsible with your goals. It’s better to reach your weight loss or muscle tone goals healthily than to put your body under physical and mental strain.
Depending on what suits you best, stick to a brief 15-20 minute slower-paced, daily ride, or perform longer 30-60 minute rides a couple of times a week. A shorter, daily ride is enough to show results within a month. Regular short cycles can help you to burn around 1,000 calories weekly, and even cycling at a slower pace of 12mph is shown to help burn 563 calories per hour!
But if you prefer to work up a sweat a couple of times a week or your busy schedule won’t allow a daily cycle, spend a little longer on the bike to keep up the quick results.
When using a stationary bike, you will notice that there are a couple of settings you can use to change the difficulty of your workout.
Changing the resistance on a bike just is like changing the gears on an actual road bike. Changing the resistance level can step up your workout from beginner to intermediate, or even difficult, depending on what your body can handle and your target goals.
When you change the gears on a road bike, you will notice the bike pedals become a lot harder to push with your feet. This makes it easier to cycle on certain terrains, however, it can make quite the extra workout for your legs. If you fancy stepping up your session, shift to a higher resistance level to give yourself an extra push.
This may prove hard at first if you’re a beginner at biking, however, after a bit of practice and consistency, it’s easy to get the hang of. Try a lower level for your first few workout sessions, and then gradually increase the resistance to your preference and ability. Remember, exercise is a gradual process, and you don’t have to jump straight in at the deep end to see results.
Exercise bike resistance level settings usually come in:
- Low resistance
- Medium resistance
- High resistance
However, they can also come in numbered settings such as 60, 80, and 100 RMPs. RPM means Revolutions Per Minute, meaning that with 60 RMPs one pedal makes a complete revolution 60 times in one minute.
Want to know more about changing a bike’s resistance? Check out this video by eHowSports.
Frequency when using a stationary bike is an important factor if you’re looking to see results, whether this be weight loss or muscle toning.
Although riding once or twice weekly is still great for your physical and mental health, performing physical activities more often is a better option to maximize results. Once you start a routine, whether it’s a longer bout of activity two to three times weekly or a shorter daily ride, try your best to stick with it.
Persistence, consistency, and repetition are key when exercising, whether it be walking, running, cycling, or weight lifting. Sticking to your routine will show results at a much faster pace than being inconsistent with your regimen.
Research shows that, as a rule of thumb, when losing weight or toning up 75% of the process is diet and the other 25% is exercise. This means that although exercise is great for your health, you will not see maximum results if you’re continuing to eat an imbalanced diet.
If you’re looking to see good results, it’s essential to eat a balanced diet consisting of macronutrients and micronutrients. Macronutrients are more commonly known as protein, carbohydrates, and healthy fats, which our bodies need daily to function to their best capability.
Micronutrients are things such as, vitamins and minerals, which can be found in a range of foods like fruits, vegetables, nuts, and seeds. It’s important to take in a sufficient level of micronutrients to avoid health issues caused by deficiencies.
Some important foods to add to your diet are:
- Leafy green vegetables
- Sweet potatoes
- White meats or vegetarian options such as Tofu
- Nuts and seeds
- Grains such as brown rice and quinoa
Still confused about diet? Watch this video for tips on healthy foods and portions.
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How to Make the Best Use of a Stationary Bike
Set specific goals. Before you start your workout, decide what you want to achieve. Do you want to improve your endurance, build strength, or burn calories? Setting specific goals will help you tailor your workouts and track your progress.
Vary your workouts. To avoid boredom and keep your body guessing, try to vary your workouts. This can include changing the resistance level, interval training, or trying different cycling workouts.
Use proper form. Proper form is important to avoid injury and get the most out of your workout. Make sure you’re sitting upright and maintaining good posture, and keep your feet positioned securely on the pedals.
Warm up and cool down. Before and after your workouts, be sure to warm up and cool down. This can help prevent injury and improve your performance.
Stay hydrated. It’s important to stay hydrated while exercising, especially if you’re cycling for an extended period of time. Make sure you have a water bottle nearby and take regular sips to replenish fluids.
Monitor your progress. Keep track of your workouts and monitor your progress over time. This can help you stay motivated and see the improvements you’re making.
How Do You Occupy Yourself While Using a Stationary Bike?
Stationary bikes can be a little boring, for mainly one reason: they’re stationary. To avoid boredom and to keep your mind occupied whilst working out on an exercise bike, it’s important to have entertainment that fits you. Keeping your mind busy while exercising can take the pressure off and ultimately make you last longer.
Some great ways of keeping occupied on a stationary bike, are:
- Fun and uplifting music
- Position yourself in front of an outdoor cycling video
- Reading a book or a magazine
- Watching your favorite television show
- Keep your activities short and sweet
- Add Intervals of lower and higher speeds or difficulties
- Find a friend to ride with
Immerse yourself in this Hawaiian beach path by watching this Check out this video by eHowSports.
In order to see the best results, there are multiple factors to consider. Sit down before starting your routine and decide the best options for you and your lifestyle. Think about how many times a week you would like to, or have time to, ride. Consider how long you would like to stay on the bike, what difficulty settings you can manage, and what foods you’ll be including into your diet.
Once you’ve chosen your regime, the only way to see proven results is persistence, consistency, and patience.