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Practicing cycling and indoor cycling has a lot of benefits and advantages for health, but also at a fitness level, improving the condition of the body by training the muscles through continuous exercise. One of the most popular ways to practice fitness (and also recommended) is with a cycle bike. But does indoor cycling really make you slim, and how can you lose weight with an indoor bike? We explain it to you in this article.
Does exercise cycling make you slim?
To answer this question we must take into account several aspects, which are detailed below. The first of all is to make it clear that yes, the exercise bike slimming. However, if we want to notice the results, it is advisable to compensate it with a proper diet and good nutrition. As with road cycling and mountain biking, exercise cycling is a cardiovascular activity that also stands out for having a low risk of injury -lower than outdoors-. Riding a bike slims you down because it is an aerobic exercise in which the upper and lower body is used, being -on the other hand- one of the most complete activities, and recommended for overweight people. As we indicated, it is necessary to combine exercise with diet since the key to losing weight is to burn more calories than are consumed.
This leads us, on the other hand, to wonder what type of exercise bike is best for weight loss, since there are many different models and not all offer the same features, nor are they designed for the same level of user. One of the most outstanding features of indoor cycling bikes (or cycle bikes), such as the Smart ZBike 2.0, is that they adapt to the different requirements of users. In this particular case, because it is possible to control the intensity of the resistance – which, in addition, has an automatic adjustment designed for professional cyclists during their training sessions with virtual simulators, so that they do not have to worry about anything during the session. However, this is not the only point, and is that being a professional indoor cycling bike the user can stand on it and work with greater intensity to burn calories -as you would do with a normal bike-, something that is not possible with basic exercise bike models, which are more limited.
Of course, adjustment plays a very important role in order to use the bike correctly. The ZBike 2.0, for example, has been designed so that it can be used by both men and women, and so that the saddle and handlebars can be adjusted to achieve the ideal posture. In short, cycling is slimming and the amount of calories consumed depends on the intensity at which you work (depending on the resistance offered by the machine) and the duration. Approximately 500 kcal will be consumed in a 45-minute indoor cycling session to lose weight.
When you cycle, which muscles do you work?
The bicycle is one of the most complete activities that exist and in which more parts of the body are activated when we exercise with it. It works both the upper and lower body (these muscles are exercised to a greater extent and intensity):
- Upper body: Pectorals, abdomen, back muscles, biceps and triceps.
- Lower body: Quadriceps, glutes, hamstrings and calves.
Indoor cycling tips: slimming and improving endurance
As we pointed out in this article, cycling slims the abdomen, as well as the rest of the body as it is one of the most complete activities in which more muscles come into play. Apart from diet and consistency in exercise, keep in mind the following tips to notice the results of the exercise bike to lose weight faster and more effectively:
- Keep up the pace: when burning fat, it is advisable to keep your heart rate in a range between 60% and 75%. Try to maintain a constant pace in your session between these values, so the body will take the energy from the fat deposits (it is normal that if you are starting to find it more complex, do not worry, in any case, with perseverance you will be able to maintain a faster pace).
- Find a suitable intensity: If you are already experienced in indoor cycling, then find an intensity that is right for you. Always keep your heart rate in mind, which is a good gauge of intensity, and raise the resistance on your bike to reach your optimal work zone.
- Introduce intervals: The introduction of intervals in the session is essential for the body to start burning at a faster rate and for the session to be more effective (in terms of the amount of calories consumed). It is a fact that the exercise bike is slimming, but combining it with intervals and recovery periods will improve the result. You can start by pedaling for 10-15 minutes at a moderate pace and then switch to intense pedaling for 1 minute. Then return to a gentle pace and slow down for 2-3 minutes. You can repeat these steps as many times as you feel necessary (and are able to accomplish without over-fatiguing yourself) over a period of 45 to 60 minutes (including warm-up and cool-down time, of course).
- Follow a cycling simulator: If you don’t get it right with the above training example, then the best thing to do is to follow the instructions of a cycling simulator. There are many different types, depending on the brand, but also on the intensity or level of the user. Of course, start with a basic level and progress gradually to increase the difficulty.
