So you’ve bought your brand new bike trainer, it’s all setup and ready to go, but perhaps you’re still wondering to yourself just how the heck you’re going to burn all that winter excess off…because let’s face it, most of us pig out during the winter and don’t really commit to exercising properly over the colder months!
And despite those good intentions – you did buy that stationary bike trainer after all (and if you still haven’t purchased one, check out this guide) – it doesn’t really seem possible to stay trim and even lose some of that belly fat. I mean, not just by pedaling for a few minutes, surely?
Well, yes, you really can burn off some off that winter belly fat on your stationary bike trainer, and here are just a few pointers to help you on your way…
Tip 1: Stretch and stretch again
Prior to getting on your bike, stretch your body to get your body’s muscles warmed up and ready to work. Touching your toes, and trunk rotations are perfect to start with; if you feel the need for more, try some knee highs or leg swings, focusing more on the legs as that’s where most of your energy will be targeting in your training session.
Tip 2: Warm up pedal
Start pedaling, but primarily to warm up your muscles. Get comfortable on your seat,and slowly but surely increase your rate over a period of 4-5 minutes. This should get your muscles nice and ready for a workout.
Tip 3: Increase your pedaling
Start working harder and sweat! You’ll want to feel like your body is really working, and that breathing becomes harder. And don’t let the pace drop, keep at this rate for the whole of your session.
* The American College of Sports Medicine suggests that in order to lose weight, you’ll need to do some 60 to 90 minutes of cardio exercise.
Tip 4: Break in those intervals
To really maximize your training, start using interval training. That means pedal at a very intense rate for something like 30 seconds, and then ease off for the next 30-60 seconds. Keep doing this for up to ten minutes at first, as long as you include it in a much longer session (let’s say 45 minutes). These intervals are perfect for cardio and burning off that winter belly!
Tip 5: Use your trainer’s resistance levels
Most of the bike trainers we’ve reviewed on this site have some kind of resistance level. Use your trainer’s resistance to build up an even more intense session, which will help both your cardio efforts and your leg muscles.
Tip 6: Warm down
Just as you did when you started out, see Tip 2, ease out of your session with a slower intensity for 4-5 minutes. Most fitness experts will suggest this is a must, and it really does help your muscles unwind and loosen up from a particularly intense session.
Tip 7: Workout regularly!
Get on your trainer at least 3 times a week, for something like 45 minutes each time, and you’ll quickly see those pounds dropping off!