Just wondering what the best way to burn fat using an excercise bike is. How long should it be used for? Should you keep a steady pace or go slow, then fast, then slow, etc. Thanks for any help!

Work hard enough so that your hear rate is in the 65-75% range. Try to get to the point where you are doing it around 5 times a week for 45 minutes. When you get to that point substitute 1 or 2 of those sessions for 21 minute HIIT sessions. I have had alot of success doing this.

How do i know if my HR is in the 75% range? I had this issue yesterday where on my bike at the gym i had to put in my target heart rate...after entering age and weight.

Can someone suggest a HR for me?

Cheers,
KalluMama

Work hard enough so that your hear rate is in the 65-75% range. Try to get to the point where you are doing it around 5 times a week for 45 minutes. When you get to that point substitute 1 or 2 of those sessions for 21 minute HIIT sessions. I have had alot of success doing this.

Doing HIIT on the exercise bike worked very well for Mr. John Stone. Personally I hate working out on a stationary bike, to get a decent heart rate it feels like I might as well just be doing legs resistance training. Jogging works best for me, and requires no extra equipment.

Pedal.

Sorry, I couldn't resist, when I saw the question, best way to burn fat is to burn calories.

You want to burn the most calories you can within practical reason, and try to increase those calories burned from week to week.

If you have a constricted schedule, that may mean doing HIIT or higher intensity training for short bursts.

If you have a less constricted schedule and don't mind, it might mean working up to 45 - 60 minutes on the bike.

I wouldn't waste too much time fretting over the heart rate. I'd definitely use 65% as a minimum but don't lose sleep over the maximum. Going higher intensity doesn't mean you'll burn less fat. You'll burn a lower percentage of calories DURING the activity from fat, but more than likely you'll burn more calories over all and have higher burn AFTER the activity.

What do you enjoy, what can you be consistent with, and what can you handle?

Keep in mind the main part of your fat loss will come from nutrition and training. The bike is just icing on the cake.

Jeremy

Just wondering what the best way to burn fat using an excercise bike is. How long should it be used for? Should you keep a steady pace or go slow, then fast, then slow, etc. Thanks for any help!

If you train in the fat burning zone as opposed to just simply doing liss what are the benefits? I mean do you lose more fat?

Training in the fat burning zone simply means you burn a larger percentage of calories from fat during the activity.

This is not what is going to make or break your fat loss, however, it's the bigger picture of total calories and nutrition, etc.

LISS can be done in the "fat burning zone." Or it can be done at a more vigorous level for cardiovascular reasons, to improve endurance. Either way, in the end the total calories are going to be more important for fat loss than the zone you were in.

When I'm cutting, my cardio is typically getting on a maximum incline and walking 3mph while reading a book. I don't monitor my heart rate, just track the calories I burn and walk a little farther every day.

Jeremy

If you train in the fat burning zone as opposed to just simply doing liss what are the benefits? I mean do you lose more fat?

How many calories should one be looking to burn?

I wouldn't worry over calories burned at the start. Work on your endurance, work on your speed, see how you feel at each heart rate (if the bike has a monitor), and then you can mix it up. The estimates on the machines can be way off (I find they run higher than other estimates for my weight), so as long as you're working with some intensity and making sure to breathe and build up your fitness level, the calories will burn all by themselves.

Thanks xingcat...

Its so hard for me to get my heart rate up on the bike...then when I up the intensity...I can't move the dang thing...LOL.

If you have any kind of monitor system for heart rate, the only way you'll stay "in the zone" is to more or less remain at a constant given intensity.

Once you do a speed burst or change the resistance setting (even if it be only for a minute) your heart rate will be all over the map.

Your heart rate can also be affected before you start, by:

(1) What ex's you did immediately before you started your cardio.

(2) The time of day you are doing it.

(3) The foods and beverages you did or didn't eat before you started cardio.

(4) The general shape you are in before undertaking this program.

(5) The ambient temperature of the room you are performing cardio in.

(6) Any medication you may be on.

I agree with most of the posters. Don't worry too much about heart rate unless you have an existing heart problem.

I would be more concened with not overdoing the max heart rate to start with though.

For instance, if you notice that your heart rate has shot up to say,200 Bpm., you are in all likely-hood overdoing it in spades, if you are just starting out with this.

You're age will definitely factor into it. The younger you are the less problem you will have with HR.

But if you are say, 45, and haven't exercised for 20 years, take it nice and easy to start with.