Cardiovascular exercise can be an easy option to burn calories at home. A recumbent bike makes your life easy because it allows you to burn more calories. These bikes offer excellent alternatives to a person who wants to do an efficient workout without any discomfort.
Elderly individuals are prone to joint and knee injuries after long sessions of the workout. In this situation, they find it difficult to do exercise.
For this reason, recumbent bikes are popular fitness machines. This equipment piece can assist athletes to burn almost 300 – 900 calories in an hour.
The exact amount of burned calories may depend on different features, such as body composition, fitness level, gender, age, and weight. You can lose an astounding amount of weight over recumbent bikes. Here are some ways to learn how to burn calories at home with recumbent bikes.
How To Burn Calories & Lose Weight With Recumbent Bike
#1: Consistent Exercise
You want to eliminate excess fat from your thighs, waistline, stomach, and whole body. Maintaining the shape of your body is essential to ensure a happy and pleasant life. If you want to achieve desired results, you have to make exercise a routine.
You can create a particular schedule and set time for exercise. Carefully follow this schedule to get positive results. It will be good to start with moderate exercise and carefully move to high intensity. There is no need to do your exercise vigorously if you are unable to handle it.
If you can handle vigorous workouts, you should limit this workout to almost 150 minutes each week. A cardiovascular exercise is sufficient to burn extra fat of your body. You must give 300 minutes of your life to this workout per week.
Fat burning rate may vary, but you should work with determination. It should be an essential part of your life.
#2: Accurate Intensity Level
Intensity is an essential factor while considering calorie expenditure. Higher intensity during your aerobic workout can increase the amount of burned calories. You can achieve great intensity on your recumbent bike by increasing resistance or speed for pedaling. If a person is new to vigorous exercises, slowly increase the level of intensity to avoid burnout or injury.
A person who weighs between 100 and 130 pounds can burn between 2.8 and 3.8 calories in a minute by riding at 5.5 miles/hour. At 9.5 miles/hour, you can burn between 4.6 and 5.9 calories. If the weight of a person is between 170 and 200 pounds, this person can burn 4.9 – 5.8 calories in a minute at 5.5 miles/hour. The number of burned calories will be 7.7 – 9.9 at 9.5 miles/hour.
#3: Incorporate Interval Training
With HIIT or high-intensity interval training, you can switch between moderate and high-intensity activity to produce a challenging workout. Incorporate HIIT on your recumbent bike to boost the rate of caloric burn. These calories will come from your stored fat instead of muscles. It is easy to add HIIT to your routine, such as pedal at a faster speed for almost one minute and decrease your speed for the subsequent two minutes. Replicate it consistently throughout your pedaling workout to increase your calorie burn.
Interval training is an effective exercise because it averts human body from bending to similar motions. It is good to increase the metabolic rate that allows you to burn maximum calories in a similar workout. An increase in your metabolism will enable you to maximize your fat loss even after your exercise. Interval training can keep your body active during your exercise.
#4: Increase the Duration of Exercise
Along with the intensity of exercise, the duration is also necessary to burn more calories. If you want to burn extra calories, you have to increase the length of your workout gradually. For instance, a man of 150 pounds who rides a bike for almost 30 minutes at a modest intensity can burn nearly 230 calories. This number will be doubled if the same person does a workout for nearly 60 minutes.
Riding on a recumbent bike engage your arm, core, quadriceps, and calf muscles. The rate to burn calories may vary for each person. A person can burn less or more depending on the efforts, diet, and overall fitness level.
#5: Snacks to Power Your Sessions
By pedaling your recumbent bike for a longer duration or at a higher intensity, require you to fuel your body correctly. If you fail to add proper nutrition in your diet, you will feel exhausted. It will be impossible for you to finish your challenging workout. Before riding your bike, you must eat a snack that has healthy proteins and whole-grain carbohydrates. For instance, a half sandwich with peanut butter or whole-wheat bread with tuna can be a good choice.
#6: Increase Your Concentration
Workout on a recumbent bike can be comfortable with another activity, such as surfing web, watching your favorite movie, listening to music, etc. Recumbent bikes allow you to quickly forget your exercise because you can divert your attention on other tasks while pedaling. Laptops, movies, and songs can be some motivating factors for you to increase the duration of your workout. While watching the video, you can ride a recumbent bike for an elongated length and burn more calories. Some energetic tunes can increase your motivation and decrease the chances of boredom.
#7: Slowly Increase Your Workout
To lose weight, beginners often overdo their workout and push their body to an extreme level even in their first session. It will not help you to burn more calories but make your exhausted. Your body is not ready for this workout at this stage. In this situation, you can give up easily. If you want to get actual benefits of exercise on a recumbent bike, you should increase the intensity and duration of your exercise slowly. Keep it in mind that by starting slowly and gradually increasing your sessions, you can increase the speed of weight loss.
#8: Stay Hydrated
During your workout, you are consistently losing water because you sweat heavily. Sweat is just like tears of fat, and you will always wish more sweat. Keep it in mind that this situation can lead you to dehydration so you should drink plenty of water before and after a workout. Stay hydrated to shed more pounds.
#9: Change Your Lifestyle
Only exercise will not work if you are unable to cut the consumption of fat from your diet. If you are doing a workout on the recumbent exercise bike and at the same time, you are consuming fats.
Keep it in mind that diseases like obesity and high blood pressure have a direct link to your lifestyle. If you want to prevent accumulation of fat in your body, you have to change your diet. Replace unhealthy fat with healthy fat options. A
Your diet must have food items with low calories and avoid high-calorie foods like sweets, butter, and cheese. Protein should be an essential part of your balanced diet.
It is essential to stay away from junk food that contains lots of sodium, fat, sugar, and harmful carbohydrates. Keep an eye on your fat intake to burn fat and live a healthy life.
Recumbent bikes come with backrests, and you can pedal comfortably with legs in your front. The total calories burnt on an exercise bike may vary as per your body composition, age, fitness level, and gender.
Keep it in mind that you have to combine recumbent bike exercise with some nutritional changes. It will enable you to maximize your outcomes because you are targeting your body at once. The recumbent bike may not engage abdominal muscles so you will need some exercises to work on these muscles.
If you are riding a recumbent bike and eating unhealthy food, you can’t get your desired results. You have to change your eating habits, such as cut the consumption of sugar, unhealthy fat and carbohydrates. Increase the consumption of fresh fruits and vegetables to burn excessive fat at a faster rate.