That occupations on the exercise bike were effective and promoted improvement of the figure and weight reduction, it is necessary to follow some rules and conditions for trainings which are selected individually.
Instruction
1. Observe systematicity. Here, as well as in any process, the sequence is very important. Incorrectly in one of days to twist pedals within three hours in a row, and then several days not to approach the exercise bike. It is better to be engaged on half an hour, but every day.
2. Increase loading gradually, always observing moderation. The sharp loading which is carelessly rendered on the organism will do more harm, than advantage.
3. Be engaged on the exercise bike competently. Trainings have to bring pleasure and to leave slight fatigue of muscles, but not exhaustion and the iznurennost. Remember that to intensive loadings there can be contraindications: oncological and cardiovascular diseases, some forms of asthma, diabetes mellitus. Stop occupations on the exercise bike at appearance of short wind and pain behind the breast.
4. Make the schedule according to which you will be engaged, and strictly adhere to it. It has to suit you and correspond to features of your organism. At the minimum problems with weight begin with daily fifteen-minute trainings with average loading.
5. If you are more prepared and seek to receive considerable results from occupations, train on three times a week. The interval for restoration between trainings has to make 1 – 2 day. Duration of occupations fluctuates of 40 minutes till 1 o'clock.
6. Combine exercises with the diet. Use different training systems. For example, support identical speed throughout "driving" or alternate the periods of quiet torsion of pedals to more intensive.
7. You remember one of the most important reference points during the occupations – the heart rate. In aspiration to weight loss adhere to pulse in 65 – 75% of maximum. For its definition subtract your age from number 220.