Is riding the best home workout way to lose weight?

Being overweight may lead to health issues, such as

Trouble Breathing
Fatty Liver Disease
Osteoarthritis
High Cholesterol
Gallstones
Type 2 Diabetes

Here is BMI Categories:

Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

If your BMI is 30 and higher is considered obese, modest weight loss can decrease your risk for chronic diseases and shedding pounds may prevent, slow, or even reverse many of them.

The topic of weight loss seems to be everywhere, there are so many equipment options for exercising at home, exercise bike, Rowing Machine, Elliptical Machines, or Treadmill. This blog post will discuss why riding is a good home workout way to lose weight and tips on making the most of your workout.

Disclaimer: This blog post is written solely for information purposes, not medical advice. Please always consult your doctor.

How to loose weight by exercise bike？

Before we begin our topic discussion, we need to know how to lose weight most effectively. Well known formula goes as follows: Weight Loss = Calories ingested < Calories Burned, meaning you need to calculate your BMI and a reasonable calorie intake. So we just need to control the calorie intake, follow a healthy diet, adhere to the daily burning calories, you can achieve the effect of weight loss.

You can learn more about calories by referring to this article: How to Count Calories to Lose Weight

Once you have gotten your calorie intake, all you have to do is know how to burn your calories efficiently.

Extensive science and research validate that total-body workouts, with intervals of high-intensity interval training that include both resistance and cardio, are highly effective.

So we recommend you to perform exercise bike HIIT workout to achieve the effect of weight loss.

Can You Lose Weight On An Exercise Bike?

The answer is YES! You can lose weight on an exercise bike, but it depends on how often you ride and how intense your workouts are. Generally speaking, the more you ride and the harder you ride, the more calories you'll burn and the more weight you'll lose.

Here is the calorie burn table for cycling

Activity, Exercise or Sport (1 hour)	130 lb	155 lb	180 lb	205 lb
Stationary cycling, very light	177	211	245	279
Stationary cycling, light	325	387	449	512
Stationary cycling, moderate	413	493	572	651
Stationary cycling, vigorous	620	739	858	977
Stationary cycling, very vigorous	738	880	1022	1163

How To Do HIIT Exercise Bike Training

‘’Hard work, Short rests” is the essence of a HIIT workout, so HIIT riding follows this rule

For example, our intermediate course

Workout 1: Warm-Up

Duration	Cadence (rpm)	What to do
1 min	60	Slowly getting ready for the Training
3 min	80	Slowly increase your intensity
1 min	60	Take a deep breath

Workout 2: Prepartion

Duration	Cadence (rpm)	What to do
2 min	60	Focus on riding the cadence
4 min	80	Focus on riding the cadence
1 min	60	Focus on your breathing

Workout 3: Aerobic Cycling

Duration	Cadence (rpm)	What to do
4 min	100	Focus on riding the cadence and resistance
3 min	80	Keep it super easy
3 min	100	Focus on riding the cadence and resistance
3 min	70	Spin the legs and prepare yourself for the next sprint.
2 min	100	You can ride these sprints more aggressively
1 min	70	Take a deep breath
1 min	70	Pacing is key

Workout 4: FINAL Sprints

Duration	Cadence (rpm)	What to do
2 min	70	Take a deep breath
1 min	60	Slowly reduce speed
1 min	60	Take a deep breath

For more difficult courses, download the MERACH APP to learn more.

What type of exercise bike is good for you

When you going to ride indoors, make sure you have the best bike for your needs.

What we’re looking for

Price
Resistance Types
Fitness APP support
Bluetooth or Wi-Fi capability
Save space
Pedals and shoe compatibility

We recommend two types of Exercise bikes from MERACH

TT Bike

Hight-quality Material: With the aluminum alloy.
Excellent Stability: Unique V-shape back tube provides better stability than other traditional workout bikes for home.
Long-lasting Pedals: The Toe Cage pedals are large enough for most users.
Comfort Handle for ALL Position: The ergonomic design makes this handle suitable for various riding positions.
Narrow Seat, is made of soft material.
MERACH Free Training Mode Works without subscription.

CC Bike

Free MERACH Membership
APPs Support with Bluetooth: Compatible with MERACH / Kinomap / Zwift.
Silent Magnetic Resistance System
Patented All-Rounded Design
Infinitely Variable Spe

There are many other benefits of exercise bike

Low impact workout
low-impact workout like riding can help you stay active and lose weight without putting too much stress on your body.
Promotes balance and coordination.
You must balance yourself on the bike and coordinate your movements when you ride your bike. This helps to improve your balance and coordination.
Suitable for the lower body muscles
The quadriceps, hamstrings, and glutes all get a good workout when you ride. And because riding is a low-impact workout.
To further increase the intensity of your workout, you can try riding uphill or adding resistance to your bike. In doing so, most fitness experts recommend that you start slowly and gradually increasing the intensity of your workouts to avoid injury.

3 Tips To Lose Weight With Exercise Bike

Now that you know all the benefits of riding, here are some tips to help you lose weight with an exercise bike:

Set realistic goals.

Before you start riding, it's essential to set realistic goals. If you're new to exercise, start slowly and gradually increasing your workouts' intensity and duration.

Ride at an intensity that's appropriate for you.

When first starting, it's important to ride at an appropriate intensity. If you ride too hard, you risk injury.

Mix up your workouts.

To avoid boredom and plateauing, mixing up your workouts is essential. You can do this by varying.

Remember that while you will see great riding results, it's important to couple this with a healthy diet, ensure you get enough protein to help build muscle and improve your metabolism and drinking enough water to keep you hydrated and improve your overall health .Just by making simple changes to your diet, you can see even better results.

So, if you're looking for a great home workout to help you lose weight, Riding is a great option.