How to Use a Stationary Bike for Weight Loss

Regular exercise is an effective weight loss tool when it is combined with a healthy diet. Some people who use stationary bikes in their own homes may find that it is easier to achieve their weight loss goals because they do not have to venture outside to a gym. Others may prefer the motivational atmosphere that an indoor-cycling class provides.

Instructions

1

Make an appointment with your physician to create a weight loss plan that is appropriate for your body. Let your doctor know you plan to use a stationary bike for your method of exercise, so he can help you set some easily attainable goals. This could be as simple as riding your bike for 10 minutes each day at the start of your journey toward weight loss.

2

Choose a stationary bike that is the right fit for your body and will fit into your exercise room easily. You will be more likely to use your bike as part of your weight loss regimen if it is comfortable and easy for you to adjust. The bicycle manufacturer Schwinn offers many different models of both upright and recumbent bikes.

3

Start off riding slowly on the lowest level of resistance if you are not used to exercise. Gradually working your way up to higher resistance and faster speeds will help you avoid strained muscles that can set you back as you try to lose weight.

4

Monitor the number of calories you burn as you ride your stationary bike. Some stationary bikes have computer screens that provide you with this information, based on your riding speed. Consult the Mayo Clinic website for a chart that lists how many calories are burned during bike riding and other forms of exercise.

5

Burn 3500 calories to lose 1 lb of fat. If you burn 150 calories on your bike per day, it will take you a little over 23 days to lose 1 lb. Stay on your bike longer each day to lose more weight.

6

Take an indoor-cycling class at a local gym. Fitness professionals lead such classes through cycling that imitates different types of terrain, which can be very challenging and help you burn a large number of calories. Some people find they are more motivated to ride a stationary bike with other people who have similar weight loss and fitness goals.