Exercise Bike Routines?

[david]

I'm 16 years old, 5 foot 11 inches, and weigh 276 pounds. You couldn't tell from looking at me but that's beside the point. I want to lose weight and for the past 3 or 4 days have been using an exercise bike. I've been doing it for an hour, at the lowest resistance for 20 minutes, one higher the next 20 minutes, and another higher the last 20. And I let myself cool down at the end. I don't want interval training but I do need to know, is this going to help me lose weight. So far I've lost a pound or 2, and yes I'm also watching what I eat. When I do the bike for the hour I lose about 480 calories, which to me is nothing, but I don't really eat much any more. I don't starve myself though. And I drink enough water. So I just wanted to know, am I doing it right? My heart rate gets up to 130-132 at the last 20 minutes. Please help.

 

[JohnMilnic]

You want to do an easy 10 min warm up and start increasing you cadence to 70-90 rpm's. The max heart rate of 132 for your age is too low. 220-16 = max heart rate of 204 you want to ride at 70-85% of you heart rate max to burn fat. That is 143 - 173 so you need to ride a little harder. A higher cadence will increase your heart rate and be easier on your legs. The worst thing to eat is fast and junk foods drink water only.