how do i get the most out of my exercise bike?

Question

hi and thank you for taking the time to read my question! at the moment my upright exercise bike is really my only option for exercise. i'm wondering how to make the most of of it. i just got it, and for the last few days i've been doing about 4miles a day. i know its not that much on a bkie, especially since i break it up, but i'm wondering how much i should aim for to really see a difference in my body, my main goal is to lose weight right now, and i have already adjusted my diet but jub requires me to sit all day long so it doesnt help.

Answer 1

Mileage isn't important but time of exercise is. There are several ways to determine minimum daily exercise requirements. A common general recommendation is 30 min. of vigorous exercise a day. If you want to get in shape though 30 minutes (continuous) is a minimum only. Try to get on the bike for that 30 min most every day. 3 or 4 days a week do an hour. If you must or want to break this up into more than one session per day (I wouldn't) each session should not be less than 30 minutes. Your body benefits in many ways with longer sessions. Many short sessions does not equal one long session.

Also, as you get used to this routine, up your rpms or cadence to between 85 to 100. As you progress add resistance so it's harder to pedal as well. This exercise done with a good hard effort will work well for you. If you just easily pedal with little effort you will see far less results.

Answer 2

Try doing at least an hour or 2 a day. More if you can fit it in. Wake up early and do a ride before work. And at night, ride it while you're watching the news or other TV instead of just sitting on the couch.

Answer 3

- spin at a rate of 90 rpm for 2-4 hours 3 times a week

-your heart rate will after 2 weeks sink by 5-6 beats per min

-to motivate yourself watch some TV, a movie of listen to music

-good luck

Answer 4

keep riding the bike, put a tv in front so you dont get bored