Exercise Bike Workout current info and links ::
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My goal is to show you effective interval exercise programs to help you lose your spare tire, fast!
There are two components to any weight loss program, including one to get rid of your spare tire. Diet and exercise. The basics of the equation are that you need to burn more calories than you consume each day. Then you will lose weight.
A correct diet is important in this equation to make sure you are eating health foods that will help fuel your exercise program, and also help reduce the amount of calories you are taking in each day. Then there is the exercise program. You need the right exercise program to burn fat efficiently and lose weight. All exercise is not equal. Do the wrong sort of exercise and you could be wasting your time. I wont focus on diet on this site. But if you are interested in taking a look at the most popular diet program on the net at the moment, which is getting amazing results according to testimonials from people who have used it, check out at Fat Loss 4 Idiots.
When starting an exercise program for the first time, it is important to check with your doctor, and always start off slowly. There is no point overdoing the exercise early, getting run down, and giving up. That could in fact lead to putting more weight on. In the past, cardio was the be all and end all when it came to weight loss exercise. We were told that if we get our heart rate up to 65% to 70% of our maximum heart rate (explained below), we would be in the fat burning zone and we would maximize the amount of fat being burned.
Things have changed. New research has proven that interval training is the best method to lose weight. The beauty of this type of exercise program is that you get to train less, and actually burn off that spare tire quicker. Sounds to good to be true, I know, but the facts speak for themselves. I have presented the details at the optimal fat burning heart rate zone web site.
With any exercise program, do a good warm up. Do at least 5 minutes warm up on an exercise bike, treadmill, or doing light exercise. The basics of interval training involves periods of high intensity exercise followed by periods of recovery. The idea is to increase your heart rate up to around 80% of your maximum heart rate. Your maximum heart rate is 220 minus your age. For example if you are 45, your maximum heart rate is 175 beats per minute (bpm) which is 220-45. 80% of your maximum heart rate is 140 bpm. So, you increase your heart rate to 80% for a period of time, then recover, letting your heart rate (bpm) slow.
After your warm up, sprint for 8 seconds, then recover for 12. Repeat the process for 20 minutes (important – interval training is stressful on the body, so don’t over exert. If you cant make 20 minutes, it is better to start with 10 minutes, or 5, and build up over time) Do this routine every second day. Combine with cardio on the other day, to keep the calories burning, and allowing your body to recover at the same time.
The exercise bike or treadmill is ideal for interval training, as you are in a controlled environment and are able to monitor your time sprinting, and recovering much more easily.
I have provided a heart rate calculator which will automatically calculate your heart rate percentages based on your age. Click on the following blue link to go to the Heart Rate Chart
Here is another program that is not so intense. It allows you to build up your heart rate over time.
| Time | Intensity |
| 10 seconds | hard |
| 60 seconds | recover |
| 15 seconds | hard |
| 60 seconds | recover |
| 20 seconds | hard |
| 60 seconds | recover |
| 20 seconds | hard |
Rest for 2 minutes and repeat. Then complete a warm down for 10 minutes.
It has been proven that Interval training is a great way to burn calories and fat, which means that if you keep up this exercise program, over time you will lose that spare tire for good!
For more types of interval training programs, such as on an exercise bike check out exercise bike workout routines and also exercise bike workouts for weight loss here
I also have treadmill workout exercise programs for weight loss here.
Give the interval workouts above a go to accelerate the burning of fat and lose your spare tire fast. When ever starting out on an exercise program, start off slowly and build up your fittness gradually. Consult your doctor before starting any exercise program. Good luck losing your spare tire!
