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You are here: Home / Exercises / Burn More Calories While Riding The Bike

Burn More Calories While Riding The Bike

October 1, 2009 by Adria Ali 1 Comment

stationary bike

     Most people ride the bike aimlessly at the gym while they stare up at the tv and hope they are burning calories.  However, if you know how to do it you could actually burn  major amounts  of calories instead of strolling through you cardio.  Here are some tips to make your time on the bike more useful.

WideRidePedal_small2

  1. ALWAYS use the pedal straps.  I would say about 70% of the people on the bike avoid the straps for the mere fact that they are too lazy to bend over and put them on.  However, they are there to help you body use both the quads (front of thighs) and your hamstrings (the back of your legs) and get full contraction in your calves.
  2. Push with your quads on the front stroke.  Activating the front of your thighs while you push the pedal away from your body helps you use some huge muscles which burn tons of calories!
  3. Pull on the back stroke.  Paying attention on the back stroke activates your hamstrings.  This is another huge muscle that has the ability to burn a lot of calories. 
  4. Maintain proper posture.  Sounds simple yet most people are draped over the bike in a hunched position.  If you maintain a flat back you will be using your abdominal muscles.  Keeping your stomach tight and back flat (on an upright bike) is like doing 30 minutes of crunches.  It’s harder then you think but it’s well worth the effort.  Draw your belly button into your spine and to keep your core muscles tight while you ride.

     These 4 tips can turn the bike into a more beneficial cardio routine.  For increased calorie burning and to avoid plateaus; change your program to random along with these other tips to make your cardio burn the most calories possible!

Adria Ali

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Filed Under: Exercises Tagged With: abdominal muscles, back stroke, belly button, burning calories, calves, cardio, hamstrings, how to burn more calories on the bike, how to pedal on the bike, how to ride the bike, huge muscles, proper posture, the best way to burn calories on the bike, weight loss on the bike

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Queenangel says

    October 1, 2009 at 9:46 pm

    AS YOU WELL KNOW, I ALSO LIKE TO PUMP MY ARMS WHILE I'M RIDING THE BIKE...JUST SEEMS TO GIVE ME MORE OF WORKOUT...HOLLA...

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