Can You Lose Weight Using An Exercise Bike?

Would you like to shed some excess weight? Have you been wondering whether exercise bikes are good for weight loss? While there are many cardio machines and fitness equipment in today’s gyms, exercise bikes tend to be quite popular. They provide people with an efficient way to enhance their cardiovascular abilities and get healthier and fitter. 

So, back to the question at hand – can you lose weight on an exercise bike? The simple answer is yes! 

To help you lose weight, an exercise bike makes you burn more calories, resulting in a caloric deficit. According to Harvard Health Publishing, a person weighing 185 pounds can burn 311 calories when cycling at moderate intensity, for half an hour; a person weighing 85 kgs can burn 211 calories when cycling for the same amount of time at the same level of intensity. A person weighing 70 kgs can burn 260 calories when cycling at the same intensity for the same amount of time. 

You can increase your caloric deficit by increasing your cycling intensity; and with it, achieve your weight loss goals in a shorter period. 

Use the following tips to achieve your weight loss goals using an exercise bike.  

Lose Weight On An Exercise Bike Using These Tips

Use the following tips to enhance your weight loss efforts when using an exercise bike. 

Consistent Practice

Want to boost your chances of success when it comes to using an exercise bike to lose weight? Be sure to exercise on a regular and consistent basis. Working out on a consistent basis will help you reach your weight loss goals faster. 

With the above in mind, it is recommended that you take the time to find your preferred workout time. This can be in the morning before you go to work or even during your lunch break. Afterwards, you can settle on the number of days you would like to use your exercise bike over the week. 

Make Use Of Resistance

To keep challenging yourself, and increase the intensity of your workouts, as you get fitter with time, it is important to use the resistance on your exercise bike. When starting out, you can use your exercise bike without engaging the resistance. However, with time, you should start to level up.

The resistance feature on an exercise bike helps you simulate the feeling of going up a hill if you were using a regular outdoor bicycle. While some bikes feature up to 20 resistance levels, most models on the market feature between 1 and 10 resistance levels. 

Higher Intensity Interval Training (HIIT)

Want to burn more calories in a shorter period? Why not make use of the HIIT method? High-Intensity Interval Training simply means that you alternate between high-intensity and low-intensity cycling over short periods of time during your workouts. You can change your cycling speed and the bike’s resistance to vary the intensity of your training. 

For instance, you can sprint for short periods – say 30 seconds – followed by a 30-second cool-off. Alternatively, you can increase the resistance for a similar amount of time.  

Lower Intensity Steady State Cardio (LISS)

If taking things slow is more your speed, you can use your exercise bike while watching TV or listening to a podcast! Depending on the model your using, your exercise bike may even be able to screen various bike trails across the world. 

Final Thoughts

An exercise bike can help you lose excess weight while providing you with a low-impact workout. Whether you are looking to embark on your weight loss journey or would like to boost your weight loss efforts with high-quality gym equipment including exercise bikes, check out the wide selection of top-quality gym equipment at the Fitness Equipment Warehouse. 

Please call us today on (08) 9455 2810 or leave an enquiry.