One common area that people struggle with is weight management. According to a 2020 World Health Organization data analysis, about 39 percent of the global adult population is overweight. Of these, more than 600 million were obese. But with the recent COVID-19 pandemic, more people are focusing on leading a healthy lifestyle with over 70 percent of Americans are prioritizing their health and fitness.
But people aren’t just signing up for gym membership. Some are also setting up a gym at home, with exercise bikes being one of the most popular choices.
Exercise bikes are excellent fitness equipment for people who want to work out at home because they’re relatively affordable, low-impact and easy to use. But does using an exercise bike help with weight loss?
Is an Exercise Bike Better than a Treadmill?
Treadmills are a common choice of cardio equipment, but they’re not the only option. Some people may find that an exercise bike is a better fit for their needs. More so, research suggests biking to stay active as a more effective weight loss routine than any other aerobic exercise.
According to studies, indoor cycling can burn 10.3–15 calories in a minute, whereas a treadmill workout can burn 8.18–10.78 calories.
The number of calories burned while exercising might depend on various factors, such as your starting weight, intensity level, and workout duration. But in general, you can expect to burn more calories by doing a high-intensity activity on an exercise bike than a low-intensity workout on a treadmill.
Another significant advantage of an exercise bike over a treadmill is its low impact. That means it’s easier on the joints and a better choice for people trying to shed some pounds. It prevents injuries, so it’s ideal for maintaining a workout routine.
How Long Should You Ride a Stationary Bike to Lose Weight?
Maintaining a consistent routine is the most crucial factor in using an exercise bike for weight loss. Working out for at least 30 minutes most days of the week is a great place to start. But if you want more significant results, aim for 45-60 minutes of indoor cycling daily.
You can break up your workout into smaller sessions throughout the day if that’s more manageable. What’s important is to make sure to get in at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio each week.
In maintaining this level of consistency, you can see results within two to four weeks of starting your workout routine. Although some people may notice changes in their weight sooner, there is no definite time frame.
The rate of weight loss also depends on other factors, such as diet and genetics. Those who are just starting to exercise may see more significant results than those who have been working out for some time.
Is ProForm a Good Bike?
ProForm is a reputable brand that produces quality exercise bikes. Their products range from entry-level to high-end, so there’s something for everyone. By checking ProForm’s reviews and ratings online, it’s easy to see that they’re a reliable company with happy customers. An A+ rating on the Better Business Bureau and 4 out of 5 stars on Amazon further support this.
Outstanding Features of a ProForm Bike
ProForm offers some of the best exercise bikes on the market, with features that cater to different needs. One of the best things about a ProForm exercise bike is that it is well-equipped with iFit compatibility. iFit is a subscription service that gives access to live and on-demand workouts led by certified personal trainers. You can also create custom workout programs and track your progress.
Other features that make a ProForm exercise bike stand out include an adjustable seat, a digital monitor, heart rate sensors, and built-in speakers. These added extras make working out more comfortable and enjoyable.
Different Types of ProForm Bikes
ProForm Recumbent Bike
A ProForm recumbent bike is an indoor exercise bike with a seat with a backrest. This design makes it more comfortable to ride for extended periods and is ideal for beginners or people with joint pain. This bike allows a reclining position, so it’s easier on the back and knees. Although this type of bike is not ideal for heavy workouts, it still has several resistance levels to encourage moderate exercise.
ProForm Spin Bike
Working out with a ProForm spin bike is a great way to get a heart-pumping exercise. This bike offers more challenging workouts with its steel frame and flywheel. The heavier flywheel results in more resistance, making it ideal for HIIT workouts. A spin bike also has a more upright position, so it engages the core more. Plus, the pedals are usually positioned closer together, which is better for joint health.
ProForm Carbon Cx
Sleek and affordable, the ProForm Carbon Cx is perfect for those with a limited budget. It has a carbon steel frame and a flywheel that provides enough resistance for moderate workouts. The bike is also iFit compatible and has an LCD monitor to track progress. Although it has basic features, the ProForm Carbon Cx still has everything you need for a great workout.
Does ProForm Bike Work with Peloton App?
You can use the Peloton App with a ProForm bike by connecting your phone or tablet to the bike’s console via Bluetooth. After pairing, you’ll be able to access all of the Peloton app’s features, including live and on-demand classes. You can also use the app to track your progress and see how you compare to other riders.
Does ProForm Bike Work Without iFit?
ProForm bikes can work without iFit, but they may not have all of the features available with an iFit subscription. Without iFit, you’ll still be able to use the bike’s essential features, like resistance adjustment and the digital monitor. However, you won’t have access to live or on-demand classes, custom workout programs, or progress tracking.
How Much Does a ProForm Stationary Bike Cost?
ProForm exercise bike falls in the middle of the stationary bike market in terms of price. Their entry-level bikes start at about $500, whereas their top-of-the-line models can cost up to $2000. However, you can get most of their bikes at around $1000 and $1500.
How to Get a Safe and Effective Workout on Proform
Like most things in life, you get out of your workout what you put into it. If you’re looking to lose weight, tone up, or improve your fitness level, working out on a ProForm bike is a great way to reach your goals.
Here are a few tips to help you get the most out of your workouts:
Warm-up and cool-down
Make sure to warm up before your workout and cool down afterward. It’s a basic exercise rule but more crucial when working on a stationary bike. A proper warm-up will help prevent injuries and prepare your muscles for exercise. A cool-down will help your body recover and reduce muscle soreness. Preparing your body this way will help you get the most out of your workout.
Set realistic goals
Before starting your workout, take a moment to set some realistic goals. It could be anything from working out for a certain period to reaching a specific heart rate. Having measurable goals will help you track your progress and stay motivated.
Ensure proper form
Your form is essential when using an exercise bike. Make sure the seat is at the right height and positioned correctly. Your pedals should be in line with your knees, and your handlebars should be at a comfortable distance. Taking the time to ensure the proper form will help you avoid injuries and get the most out of your workout.
Listen to your body
You know your body better than anyone, so listen to it. If you feel pain or discomfort, take a break. Pushing yourself too hard can lead to injuries. It’s better to take a few breaks than to risk damaging your body.
Recommended Indoor Cycling Exercises
There is no single best workout, but here are a few exercises that are great for indoor cycling:
Interval training is a great way to increase your heart rate and burn calories. It involves alternating periods of high and low intensity. For example, you could ride at a moderate pace for two minutes and then pedal hard for one minute. Repeat this pattern for the duration of your workout.
It is a great way to build muscle and improve your endurance. You’ll need to start with lower resistance and gradually increase it as your workout progresses. For example, you could start with a resistance of level two and work your way up to level eight. It’s a steady, challenging workout that will help you reach your fitness goals.
Lower intensity steady state cardio
Also known as LISS, this type of workout is perfect for beginners or those looking for a less intense workout. To do this, keep your heart rate between 50-65 percent of your maximum HR. You can also use audio or video entertainment to make the workout more enjoyable.
Managing your weight can be a complex and ongoing process, but adding exercise into your routine is a great way to help. And when it comes to finding an effective workout, an exercise bike is a great option. Not only are they low-impact and easy on your joints, but they’re also highly effective in helping you burn calories and lose weight.
ProForm bikes are an excellent option for those looking for a quality workout. With their wide range of prices and features, there’s sure to be a bike that’s perfect for you. So for an exercise bike to help you lose weight, ProForm is an excellent option.