stationary bike 70 rpm image
Glaceon-x
There are 20 levels, 1 is the easiest to move the pedals and level 20 is when you have to really push to get the pedals moving. I do 15 minutes of my workout on this bike. I normally go at level 7 just because I can manage longer and my legs don't burn like crazy. When I do level 12 or something, my legs burn too much and I feel like stopping after like 5 mins. I'm worried if I choose a very low level, I won't lose fat.
What level is best to choose to lost fat in 15 minutes?
no out of my whole workout, I spend 15 minutes on the bike, AFTER 30 mins on the treadmill
Answer
Gla
The concept is quite easy. Cycling is a a event of stamina.... So you want a balance between effort and exertion. You want to spin the pedals at a minimum cadence of 70 rpm throughout the length of your ride. This with only MODERATE pedal pressure. That is called spinning.... Which is the way to ride a bike correctly. It allows for the modern cyclist to,do both distance with speed .... With little fatigue.
Socccerref
Gla
The concept is quite easy. Cycling is a a event of stamina.... So you want a balance between effort and exertion. You want to spin the pedals at a minimum cadence of 70 rpm throughout the length of your ride. This with only MODERATE pedal pressure. That is called spinning.... Which is the way to ride a bike correctly. It allows for the modern cyclist to,do both distance with speed .... With little fatigue.
Socccerref
How to use a stationary bike?
in school i use a stationary bike and i am looking to loose some fat. how do i use my 35 minutes a day w, the bike? low or high resistance? when i stand, sit, etc..
Answer
You want to do a 10 min warm up at a easy resistance. After the warm up set the resistance to where you can still talk but not sing. You want to keep you cadence at 70-90 rpm's with a lite pressure on the pedals. If you need to catch your breath or your legs start to hurt reduce the resistance to recover but keep pedaling. You can also do interval training where you can stand and pedal for a short period of time then drop back to recover.
A high cadence with a lite pressure on the pedals will use your slow twitch muscles that use fat as a fuel. Pedaling slow and mashing on the pedals will use fast twitch muscles that use glycogen as a fuel and will wear out you legs quickly.
You can work in some slower cadence mashing on the pedals into your workout if you like. It will work your hamstring and gluts a little more.
You want to do a 10 min warm up at a easy resistance. After the warm up set the resistance to where you can still talk but not sing. You want to keep you cadence at 70-90 rpm's with a lite pressure on the pedals. If you need to catch your breath or your legs start to hurt reduce the resistance to recover but keep pedaling. You can also do interval training where you can stand and pedal for a short period of time then drop back to recover.
A high cadence with a lite pressure on the pedals will use your slow twitch muscles that use fat as a fuel. Pedaling slow and mashing on the pedals will use fast twitch muscles that use glycogen as a fuel and will wear out you legs quickly.
You can work in some slower cadence mashing on the pedals into your workout if you like. It will work your hamstring and gluts a little more.
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