When it comes to cardio exercise to lose weight, the stationary bike is a great choice. It’s a low impact, accessible exercise that everyone can do and it puts you in control of the intensity of your workout. But how effective is it for losing weight?
Let’s find out.
How Long Should You Ride a Stationary Bike to Lose Weight?
There is no single answer to this question, as there are a number of variables involved. Weight loss through exercise is determined by the number of calories that you burn. Your calorie burn is dependant on the intensity of your workout, your metabolism, and body weight. We can, however, provide some averages based on a moderate-intensity workout.
Here is a calorie burn calculator you can use to work out how many calories you burn while exercising …
Is 30 minutes on an exercise bike enough?
Recent research conducted by Harvard Health showed that cycling at a moderate pace for 30 minutes
will burn 290 calories. This was based on a body weight of 155 pounds. The
heavier you are, the more weight you will lose. In the same study, a person who
weighed 185 pounds, burned 311 calories. We can extrapolate these numbers as
- A 155-pound person will lose about 870 calories per hour
- A 185-pound person will lose about 933 calories per hour
A pound of fat contains around 3500 calories. So, if we do the math, we find that it will take a 155 pound person four hours to burn enough calories to lose one pound of fat. A 185-pound person will have to be pedaling for 3 hours and 45 minutes to lose a pound of fat.
Can You Lose Belly Fat on a Stationary Bike
It’s not possible to spot reduce fat from any part of your body. So, you cannot target belly fat while riding a stationary bike or by doing any other type of exercise. The stored body fat that is burned when you ride a stationary bike comes from across the body. Unfortunately for men, they tend to retain belly fat so that is the area that it will come off last from. For women, the most stubborn area of fat is on the hips and thighs.
To lose belly fat, you need to combine fat-burning cardio exercise, such as that done on an exercise bike, with a calorie-reduced diet. You should reduce your daily caloric intake by 500 calories below your maintenance level. Over seven days, you will lose one pound of fat per week.
If you spend the amount of time indicated in the previous section, you will lose another pound of fat per week. A weight loss of two pounds consistently week after week will make a dramatic difference to the way you look.
Is a Bike or Elliptical Better for Weight Loss?
Both the exercise bike and the elliptical provide effective, low-impact cardio exercise options. When it comes to losing weight, however, the question of which is best depends on the type of workout you are doing.
If you are performing moderate intensity exercise, then the elliptical is a better choice. You will burn around 15 percent more calories for the same time and intensity level on an elliptical compared to a stationary bike.
The reason that the elliptical is a more efficient calorie burner is that it provides a full-body workout. The movable arms involve the muscles of your upper body whereas the bike involves only lower body movement.
The most effective form of cardio exercise is high-intensity interval training. You can perform HIIT training more effectively on an exercise bike than you can on an elliptical. So, if you are performing high-intensity workouts to lose weight, you are better off on an exercise bike than an elliptical.
Best Incline Chest Press Machines
The Yoleo adjustable weight bench is the best value beginner’s weight bench that we have come across. You can pick it up for less than a hundred dollars. For that price, you will get an impressively solid workout platform. It’s got a max user weight of 330 lbs, which is outstanding for a budget bench.
This bench is adjustable to 7 positions, to provide you with a wide variety of training options. Adjustment is fast and secure. This bench is foldable, collapsing to less than half of its original size. As with the angle adjustment, folding up the bench is a simple process, requiring just the removal of a pin.
The bench padding on the Yoleo is better than you’ll find on almost any other bench in its price range. In fact, this bench uses the same high-density foam that you’ll find on the more expensive BowflexSelecTech5.1, which are hundreds of dollars more expensive. A final cool feature is the addition of anti-slip roller pads to help with stability.
- 7 adjustable back positions
- High-density foam padding
- Great price