We are now six months into the New Year, so do we dare ask how your New Year resolutions have been going? Especially the goal you may have had about losing weight this year, or working out more? Many people around this point in the year just get super busy and life gets in the way and it is harder to reach those goals you set for yourself at the start of the year. The gym membership you once had is no longer of much use to you. But there may be a simple solution to your problem. A recumbent bike. However, can you lose weight on a recumbent bike?
What is a Recumbent Bike?
Recumbent bikes are low-impact and more relaxed bikes to work out on. They are more comfortable and are easy on the joints as well. Besides, what is better than the possibility of losing weight while sitting down? The majority of recumbent bikes may have padded seats on the backrest and the seat can adjust to a reclining position if that is what is best for you.
With a regular bike, you are working from your legs and sitting in a position that will work out your rear as well. The issue with this position is it can be harder to keep up with for a long time. With a recumbent bike, you can maintain a comfortable position and still be able to work out efficiently.
How to Lose Weight on a Recumbent Bike?
To get the best results you need to work hard, but that is with any workout though. But just pedaling slowly for 10 minutes with no sort of intensity will not do anything for you. Only if you are a beginner working on raising intensity as you go or have a medical issue of any sort should you workout on that low of an intensity. Along with a healthy diet, there are three other ways you can lose weight:
- Eat fewer calories than needed per day
- Burn more calories than you take per day
- Combine both 1 and 2
It is possible though to lose weight while still not being on the best diet. You would just have to work out harder than you normally would.
How to Get Best Results from a Recumbent Bike?
To burn calories on one of these bikes you can train to the point of trying to reach a certain heart rate or you can use slow cardio which is like intense interval training.
When you pedal at a slow and comfortable rate, this is slow cardio. You can do it for as long as you would like to, even while you are watching television. The downside to this though is you would have to be at it for a long time. It is slower and will not burn calories as quickly.
Getting to your target heart rate zone is the most effective way to burn calories and fat. The estimated heart rate for you should be 220 minus your age. An alternative would be to hop on a treadmill and be hooked up to a monitor to get measured. The zone at which you are supposed to burn the fastest is between 55 and 75 percent, but this is not as effective as working out to hit your maximum heart rate.
At a lower heart rate though, you can work out longer and at more of a steady and intense state to the point where you could burn more calories at a lower rate. Everyone’s body is different and to figure out what works best for you and figure out what your “fat zone” is.
A popular type of workout is HIIT. When you workout using HIIT you are working out at an extremely high intensity for a shorter period, then have a quick recovery period, then you get back at it. This is the most recommended method to burn a lot of calories. The idea with HIIT is you will go as quickly as you can for 20 or so seconds, rest for 10, then repeat eight to ten times. If you are a beginner you would be extending these intervals for maybe 30 seconds of work with a 60-second recovery. There are all sorts of ways you can customize HIIT workouts to work just for you.
How Much Weight Can You Lose?
There is no way to give you an actual number for how much weight you can lose. It all comes down to how hard you are working out and for how long. But on top of these two obvious factors, your fitness level, sex, and weight will also have an impact on how much you will burn.
But to give you a general idea:
If you weigh around 175 lbs, in a 60-minute workout at a consistent speed of 12 mph, you can expect to burn around 570 calories. For another example, someone weighs 150 pounds and exercises moderately for maybe 30 minutes, you can lose around 264 calories. To lose weight more quickly you should want to work out for close to 300 minutes per week. By doing this you can create a calorie deficit of 500 to 1000 calories per day, which is equal to 1 to 2 pounds per week.
Obviously, the longer you workout the more calories you will burn.
Plan for Losing Weight on the Bike
There are two types of cardio you can do while trying to lose weight on the recumbent bike. HIIT Cardio and Steady State Cardio.
HIIT cardio was talked about earlier in the article. But what was not mentioned earlier was before you begin a HIIT workout, you need to fully warm up so you can avoid any injuries. Also, in between workouts you take quick periods of cool down, but after the workout, you need to plan for five to ten minutes of cooling down.
Steady-State Cardio is exactly what it sounds like. It is a type of workout where you exercise at a consistent speed for a given amount of time. Again, you need to warm up first, but after, set an intensity level and stay at that level for the given amount of time during your workout. You would start at a low level on the bike for 10 minutes, and as you get your stamina up, you can slowly begin increasing the intensity level on the bike and extending the workout to over thirty minutes.
This type of workout is most suitable for beginners but anyone can do it regardless of their fitness level. So to answer the question, can you lose weight on a recumbent bike, and the answer is yes. With the correct diet and finding the workout that works best for your body, you can shed some pounds off in an effective way.