Purchasing a stationary bike is a great first step toward meeting a number of fitness goals. Whether you want to improve your cardio, increase endurance, build leg muscles or burn fat and lose weight, the stationary bike is a great option. If burning fat and calories is your number one goal, there are a few simple tips and routines that you should keep in mind.
Burn Fat with Interval Training
Interval training is an excellent way to burn fat with your stationary bike. Interval training involves changing the speed of your workout at set intervals throughout your workout session. For example, you may start off with a five minute warmup session at a comfortable pace. Then, for the next two minutes, increase your pace to as fast as you can maintain for those two minutes. Next, return to a slower pace that is faster than your warmup pace, but slower than your intense pace. Maintain this pace for five minutes before increasing to your fast pace for another two minutes. Continue this pattern until you are done with your workout session.
Interestingly, research has shown that engaging in interval training is more effective at burning calories as well as increasing cardio. Even if your workout session is a bit shorter, you are likely to burn more fat with interval training than you would with a longer session at a constant pace.
Increase the Resistance
You can also help your body burn more fat by increasing the resistance of your bike. You can either increase the resistance throughout the entire routine, or you can engage in another form of interval training that involves making changes to the level of resistance rather than your pace. Challenge yourself to maintain the same pace even while working out at a higher resistance. As your muscles work harder, they have to burn more calories and fat. As an added bonus, stronger muscles burn more calories throughout the day. By increasing the resistance, you help build leg muscles, thereby making your body a more efficient fat-burning machine even when you aren’t working out.
Combine with Weight Training
To help your body burn fat more quickly, it is also beneficial to combine your stationary bike routine with strength training. One option is to do both activities at the same time. When engaging in weight training, you are supposed to let your muscles rest between each set. Rather than sitting around between sets, jump on your stationary bike and get pedaling. This helps give your arms the rest they need between sets while also keeping your heart rate elevated. By keeping your heart rate up, you encourage your body to continue burning fat throughout your entire weight routine.