I am 40 years old and was 274 pounds. I started cycling in July. I was doing two sessions of 25 minutes each day. I worked out at a level that put my pulse at about 140-160. On October 7th, I weighed 265 lbs. That means I lost 9 lbs. I have basically kept eating like I always do. I recently purchased a stationary bike, one of the ones with the fan that also has handles for you to complete a rowing action as you ride. I started using it (the weather is getting colder). I work out at an intensity that gives me a heart rate of 140 to as high as 180 when I really pour it on every now and again. Will 60 minutes divided into 3 sessions per day be enough for me to maintain my rate of fat loss? What suggestions do you have for me. I don't want to over train, but I also don't want to under train. I hope I have provided enough information.
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how much cardio?
- Thread starter Zapkin
- Start date
There's no way of knowing whether 3x20min/day will be sufficient to maintain your weight loss other than to do it and find out. Eventually things will need to be changed for you to continue losing weight, but I suspect you'll be able to keep it up for a while to come.
I wouldn't worry about overtraining. Overchaffing, maybe, but not overtraining. Not on a bike.
I wouldn't worry about overtraining. Overchaffing, maybe, but not overtraining. Not on a bike.
Using an exercise bike for cardio workouts provides an effective way to engage in aerobic exercise no matter what the weather.
The time you should spend on your exercise bike depends upon your fitness level and exercise goals. Using your heart rate as an indicator, you can lose weight and improve your cardiovascular health. Just continue it the way I mention:
• To determine your exercise time, you will first need to calculate your target heart zone. Heart rate measures your exercise intensity. Using this information, you can adjust your exercise bike workouts to match your fitness goals. I would like to recommend that you should exercise within 50 to 85 percent of your maximum heart rate or 220 minus your age. For a 40-year-old man like you, target heart zone is 92 to 157 beats per minute.
• Your time on the exercise bike will pay off when it comes to meeting your exercise goals. For general health maintenance, you should plan on spending at least 150 minutes per week on your exercise bike. You can adjust your schedule to get more out of your workouts. For weight loss or to improve your cardiovascular fitness, you can increase your time or intensity.
• In order to lose weight, you should aim for exercising within 50 to 70 percent of your target heart zone. At this intensity, exercise will be easy to moderate. I would like to recommend exercising for five to six days a week, beginning with 30-minute sessions. You will eventually work up to 60-minute sessions. It is proved that men were most successful at preventing weight gain if they engaged in 60-minute workouts most days of the week.
At last I can suggest you to improve your aerobic endurance; you will need to increase your exercise intensity on your exercise bike. You can do this by increasing your speed or resistance. Your goal will be exercising at least 80 percent of your target heart zone. You have an advantage using an exercise bike because you are engaging larger muscle groups. I recommend exercising at least 75 minutes of vigorous exercise weekly.
Because of the intensity, you should span your workouts throughout the week, doing light to moderate exercise on the days in between.
The time you should spend on your exercise bike depends upon your fitness level and exercise goals. Using your heart rate as an indicator, you can lose weight and improve your cardiovascular health. Just continue it the way I mention:
• To determine your exercise time, you will first need to calculate your target heart zone. Heart rate measures your exercise intensity. Using this information, you can adjust your exercise bike workouts to match your fitness goals. I would like to recommend that you should exercise within 50 to 85 percent of your maximum heart rate or 220 minus your age. For a 40-year-old man like you, target heart zone is 92 to 157 beats per minute.
• Your time on the exercise bike will pay off when it comes to meeting your exercise goals. For general health maintenance, you should plan on spending at least 150 minutes per week on your exercise bike. You can adjust your schedule to get more out of your workouts. For weight loss or to improve your cardiovascular fitness, you can increase your time or intensity.
• In order to lose weight, you should aim for exercising within 50 to 70 percent of your target heart zone. At this intensity, exercise will be easy to moderate. I would like to recommend exercising for five to six days a week, beginning with 30-minute sessions. You will eventually work up to 60-minute sessions. It is proved that men were most successful at preventing weight gain if they engaged in 60-minute workouts most days of the week.
At last I can suggest you to improve your aerobic endurance; you will need to increase your exercise intensity on your exercise bike. You can do this by increasing your speed or resistance. Your goal will be exercising at least 80 percent of your target heart zone. You have an advantage using an exercise bike because you are engaging larger muscle groups. I recommend exercising at least 75 minutes of vigorous exercise weekly.
Because of the intensity, you should span your workouts throughout the week, doing light to moderate exercise on the days in between.