FIT Bits

Pedal Away the Pounds With Stationary Bike Workouts

Posted on 1/15/2014 by Michelle Tupy in Weight Loss Exercise Exercise Cardio

Although winter in the southern states tends to be milder than winter in the northern states, we all have unpleasant weather days. Those days make it difficult, if not impossible, to enjoy a cardio workout outside. Luckily, there are plenty of convenient and effective indoor alternatives, no matter where you live or how the weather is. One great example is by exercising on a stationary bike. This is one way to accomplish a fun and effective cardio workout to help with your weight loss plan. Stationary bike workouts burn fat and calories, which can also help you lose weight fast. Even better, you don't even have to know how to ride an outdoor bike. You don't need to wear a helmet or worry about losing your balance. Just hop on a stationary bike and start pedaling away the pounds.

These are some things to keep in mind which will help you safely and effectively lose weight while you pedal away those extra calories and pounds on a stationary bike.

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It doesn't matter whether you use a computerized or non-computerized bike for burning calories

Computerized stationary bikes have digital displays which let you know things such as how many calories you've burned and how many miles you've covered. It is important to know though that the calorie counters are not always accurate. Also good to know is that you burn just as many calories using non-computerized bikes as you do on the computerized bikes.

It's fine to gradually increase your speed, resistance, and amount of time you spend working out on the bike 

If you are a beginner or someone who hasn't worked out in a while, it is best to start slowly: pedal slowly, with a slight amount of resistance, and try to go 15 minutes at first. As you and your body become conditioned to the workout, you can then gradually increase these three things and start seeing more weight loss results. It is also important not to overdo your workouts while you are losing weight as this puts your hunger into out of control mode and sabotages your diet plan. The suggested amount of workout time while you are losing weight each week is 3 days for 30-45 minutes each day. This is a good goal for you to work towards. Once you reach your goal weight you can ramp up your workouts even more.

Make sure the seat is at the right level for your most efficient workout

You risk stressing your knees and over-tiring your legs with a seat that is adjusted too low. When you set the seat too high, your hips rock from side to side, which makes you tired faster. 

This tip from Women's Health explains how you should adjust your seat for the best workout:

"Sit on the seat and place your heel in the middle of the pedal, where the ball of your foot would normally go. You want your leg fully extended, at the lowest point of the pedal rotation. By moving your foot to the correct position on the pedal, you'll have the right amount of bend."

If you want to get more information and ideas for how to effectively use stationary bikes, you can take a spin class or check out resources online, such as this one by Technogym: How to work out with a bike.

Have fun and happy pedaling!


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