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How to Use a Recumbent Bike to Lose Weight?

Losing weight on a recumbent bike might seem like a feat that would take a really long time, but with hard work and commitment, you can make it happen. A cycling workout can be just as effective as jogging or work with a personal trainer. There are two key strategies to use in order to really melt the fat off of the body.


Adding resistance is an excellent way to burn the fat. There are a few points to remember when you're looking to burn the fat with a strong resistance workout.

Gradual steps always work

EFITMENT Magnetic Recumbent Bike Exercise Bike with High Weight Capacity, Easy Adjustable Seat, LCD Monitor with Pulse and Phone Holder - RB034When it's time to get on this machine for the very first time, it might seem a little intimidating. Just remember that it's just like riding a regular recumbent bike except for the fact that it's easier. Since it's a stationary recumbent bike, you don't have to worry about crashing into anyone or anything. Furthermore, don't come out of the gate with fast intensity and high speed unless you want to burn out quickly. Instead, learn the recumbent bike and get accustomed to the different features. Set it on one of the lower settings and get acclimated to the process. Experiment to see how fast you'll need to go in order to get the heart rate up. Consider how it feels to go slow with a high resistance rate as well.

Don't stop pedaling

Even though it's completely fine to go slowly, do not stop. Always do your best to continue pedaling. If you're in pain, that's a different story. However, this workout is a very low-impact exercise and so it's perfect for those who have experienced joint pain or injuries in the past. It's not a good idea to stop pedaling because you don't want to consistently move from a resting heart rate to one that's in the fat-burning zone. It can make a workout unnecessarily hard.

Make sure it's tough

However, you still want to make sure the workout is challenging. If a sit-down workout has the ability to tighten and tone muscles, it should provide a challenge. Increase the resistance setting gradually. As you continue to move the resistance up, make sure your legs can keep up.

Even if you choose to go with a high resistance rate at a slower pace, your body will still work efficiently to lose the weight. It'll also strengthen your core and help you get those wonderfully defined ab muscles.

Make sure the heart rate goes up

Keep tabs on your heart rate to make sure it's in the fat-burning zone. Many exercise machines have a feature that keeps track of a person's heart rate. Another way to keep track of the heart rate is with a smartwatch or fitness band. In order to figure out where your heart rate should be in order to burn fat, take 220 and subtract your age. The answer is your heart rate. If a person were 32 years old, their ideal fat-burning heart rate would be 188. Make sure you're hitting that number for the majority of the actual workout.

HIIT Training

H.I.I.T workouts continue to gain popularity with many fitness enthusiasts. High-intensity interval training is especially effective for those who are looking to shed those extra pounds.

Time Benefit

There is the benefit of saving time. When someone has a really busy schedule and is pressed for time. HIIT workouts on an exercise machine like a recumbent bike are extremely effective. It's impossible to sustain a long HIIT workout. The most effective HIIT workouts tend to range between fifteen to 45 minutes at a time. During a HIIT workout, you have to alternative intensities within specific time frames.

You can choose to exercise for 90 seconds at a really high speed and then follow it up with 30 seconds of a lower speed. You have to continue to switch the speed and intensity throughout the entire workout. So, while you will be completely exhausted by the end of a HIIT workout, your body will receive the maximum fat-burning benefits in a short amount of time.


 Body Power BRT6300 Black Friday Fitness Cyber Monday PROMO! 3-in-1 Trio Trainer/Elliptical, Upright Stationary, and Recumbent Bike ALL IN ONE SpaceA challenging workout is exciting and empowering. While you might not feel that way when you're in the midst of the workout, you'll come out on the other end with gratification because you conquered a difficult workout. When you engage in more challenging workouts on a consistent basis, the body has to respond. When you're on a weight loss journey, it's clear that you want the results of a svelte figure.

HIIT workouts on rides with wheels allow you to achieve those results. It's also important to remember that it's not good to cruise through a workout. Any fat-burning workout should challenge the body out of its comfort zone in some way. Sure, this cycling machine allows you to sit down, but you're not there to relax. You're on the recumbent bike to burn fat and transform your body. Lean into the challenge.


HIIT workouts require a significant amount of change. You're constantly shifting the gears of the machine to change the intensity and speed. In this type of workout, it's almost impossible to become bored. It's an exciting and engaging experience to constantly work on conquering the immediate speed and improving.

In the sections where the intensity is a little lower, this is the opportunity to catch your breath and prepare yourself for the more challenging moments of the workout and burn as much fat as you can.

Eliminates Plateau

One of the most frustrating parts of a weight loss journey is the plateau. A plateau happens when the body is used to the workout or diet regimen and doesn't let go of the weight. So, you could be working out hard, practicing the right nutritional habits and still hold on to weight. HIIT workouts are great because they leave the body guessing constantly. This is why it's good to constantly change the number of times and intensity speed for the intervals. Always commit to changing those numbers, but remain in the fat-burning zone. It doesn't matter if it's with an elliptical machine or a treadmill workout. When a person commits to HIIT workouts, they're bound to lose the weight.

Disclosure: Some of the links in this post are 'affiliate links.' This means if you click on the link and purchase the item, I will receive an affiliate commission.
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