Zach
I wanna get into shape, so is running 3 miles better or riding bike 3 miles? all on the same route. id be in about 6th gear on the bike.
im 17 and only 140 pounds for people who were asking about me being in or out of shape
Answer
Both will get you into shape, lungs and heart. Like one poster said, 3 miles on a bike is not even a warm up on a bike, unless it's up hill. I do 18 miles in one hour and one hour of huffing and puffing is plenty to get into shape. For the muscles to get into shape you need to do some weight lifting. Stronger muscles are more powerful so you'll go faster and further on that bike. Run if you have the time.
Both will get you into shape, lungs and heart. Like one poster said, 3 miles on a bike is not even a warm up on a bike, unless it's up hill. I do 18 miles in one hour and one hour of huffing and puffing is plenty to get into shape. For the muscles to get into shape you need to do some weight lifting. Stronger muscles are more powerful so you'll go faster and further on that bike. Run if you have the time.
Does riding a stationary bike for thirty minutes burn fat?
angel.
I'm really trying to get toned and lose a little flub that I have. If I go to the gym and ride the stationary bike for thirty minutes at least three times a week, will I lose weight?
Answer
Yes, riding a stationary bike, in my opinion, is the best fat burning aerobics BUT youâd need more than âthirty minutes at least three times a weekâ to tone and lose body fat.
There are 168 hours in a week. Spending 2 of them on a bike is a 1.2% itsy bitsy teeny weenie commitment, hoping to get toned the other 98.8% of the time...not very realistic.
Letâs say your low intensity fat burning speed is 12mph and you cover 6 miles four times a week (24 miles). You would need to bike about 109/110 miles to burn one pound of body fat (32 calories per mile) and need 4 and a half weeks to do that. Of course, if you bike 6 miles but eat an extra 200 calories snack (like thin and fit people who can eat more for energy to exercise)...you wonât lose any âflubâ (did you mean âflabâ?).
You should have a daily average of exercising of 30 minutes to maintain weight (and also for your cardiovascular systemâs health), one hour to lose half a pound of body fat a week, and two hours to lose one pound of body fat a week (each pound of body fat is 3,500 calories of exercising). And that does not count in the warming up, the stretching, the cool down, the showerâ¦itâs really about the exercising in your THR zone (Target Heart Rate).
Notice that Iâm talking about âpounds of body fatâ, NOT âpounds of total body weight on a scaleâ, as you should gain muscle mass weight for a few months when getting in shape (especially if you want to get toned) and not worry about food/water/waste daily fluctuations (use a tape measure on a monthly basis).
Of course, if you eat a lot, you would still gain weight working out 30 minutes a day or not lose any weight working out one hour a day, which is the best to be at, once youâre fit and want to maintain your muscle mass to stay fit (use it or lose it) while not having to worry about your calorie intake.
I only use my gym for the aquatic center, as I cannot have an Olympic size swimming pool in my backyard...or a sauna, whirlpool...
I do my weight training at home (calisthenics and using small weights) as I do not need gym weight machines and I walk/jog in my neighborhood.
I use a stationary bike at home, in front of the TV. I do not do â30 minutesâ, I do whatever I can, whenever I want, depending on how I feel, my stamina, what I ate, if Iâm recovering from weight training, my schedule...At the minimum, I would warm up for 5 minutes, getting up in my THR zone (I use the Aerobic Zone) then I stay there for at least 20 minutes, then I keep going until my speed automatically starts to go down while I maintain my bpm (beats per minute, I use a heart monitor) so I cool down for 5 minutes and stop. I could maintain my speed but my bpm would go up into the Anaerobic Threshold Zone (where fat burning shuts down) which is the last thing I want when Iâm running out of carbs.
In total, I bike anywhere from 30 minutes to 2 hours if I had a good high carbs meal about 2 hours prior and if my intensity is low. The lowest the intensity, the highest the percentage of fat reserves used (after about 20 minutes in your THR zone) so you can even last longer. You have a limited amount of energy from carbs and you deplete your blood sugar pretty fast...but fat reserves...you always have a good enough supply for those (if you have flab). When you only bike 30 minutes, you only stay in your THR zone for 20 minutes and stop when youâre about to start using fat reserves (itâs still good for your cardiovascular health).
As I said, riding a stationary bike is the best fat burning aerobics but you have to use it a long time which is easy to do because itâs a non-weight bearing exercise (youâre sitting) so you can last longer...unlike letâs say...swimming (Iâm done after 30 minutes doing laps while trying to stay afloat). On a safe stationary bike, you can zone out and watch TV so itâs not boring (I would not zone out on a moving treadmill or walking/jogging outside in traffic). A bike is easy as you adapt the speed to your fitness level. Mine has moving handles so I can use my arms as well so when my legs get tired, I use my arms more strongly...or get up and walk around for a couple of minutes (so as not to crash down my bpm) to relax my legs.
I can burn 400 calories an hour on my stationary bike (at a slow 12.5mph).
Also do weight training to tone. Muscle mass itself will devour your body fat on a 24/7 basis and will make you stronger and be fitter and thinner.
Yes, riding a stationary bike, in my opinion, is the best fat burning aerobics BUT youâd need more than âthirty minutes at least three times a weekâ to tone and lose body fat.
There are 168 hours in a week. Spending 2 of them on a bike is a 1.2% itsy bitsy teeny weenie commitment, hoping to get toned the other 98.8% of the time...not very realistic.
Letâs say your low intensity fat burning speed is 12mph and you cover 6 miles four times a week (24 miles). You would need to bike about 109/110 miles to burn one pound of body fat (32 calories per mile) and need 4 and a half weeks to do that. Of course, if you bike 6 miles but eat an extra 200 calories snack (like thin and fit people who can eat more for energy to exercise)...you wonât lose any âflubâ (did you mean âflabâ?).
You should have a daily average of exercising of 30 minutes to maintain weight (and also for your cardiovascular systemâs health), one hour to lose half a pound of body fat a week, and two hours to lose one pound of body fat a week (each pound of body fat is 3,500 calories of exercising). And that does not count in the warming up, the stretching, the cool down, the showerâ¦itâs really about the exercising in your THR zone (Target Heart Rate).
Notice that Iâm talking about âpounds of body fatâ, NOT âpounds of total body weight on a scaleâ, as you should gain muscle mass weight for a few months when getting in shape (especially if you want to get toned) and not worry about food/water/waste daily fluctuations (use a tape measure on a monthly basis).
Of course, if you eat a lot, you would still gain weight working out 30 minutes a day or not lose any weight working out one hour a day, which is the best to be at, once youâre fit and want to maintain your muscle mass to stay fit (use it or lose it) while not having to worry about your calorie intake.
I only use my gym for the aquatic center, as I cannot have an Olympic size swimming pool in my backyard...or a sauna, whirlpool...
I do my weight training at home (calisthenics and using small weights) as I do not need gym weight machines and I walk/jog in my neighborhood.
I use a stationary bike at home, in front of the TV. I do not do â30 minutesâ, I do whatever I can, whenever I want, depending on how I feel, my stamina, what I ate, if Iâm recovering from weight training, my schedule...At the minimum, I would warm up for 5 minutes, getting up in my THR zone (I use the Aerobic Zone) then I stay there for at least 20 minutes, then I keep going until my speed automatically starts to go down while I maintain my bpm (beats per minute, I use a heart monitor) so I cool down for 5 minutes and stop. I could maintain my speed but my bpm would go up into the Anaerobic Threshold Zone (where fat burning shuts down) which is the last thing I want when Iâm running out of carbs.
In total, I bike anywhere from 30 minutes to 2 hours if I had a good high carbs meal about 2 hours prior and if my intensity is low. The lowest the intensity, the highest the percentage of fat reserves used (after about 20 minutes in your THR zone) so you can even last longer. You have a limited amount of energy from carbs and you deplete your blood sugar pretty fast...but fat reserves...you always have a good enough supply for those (if you have flab). When you only bike 30 minutes, you only stay in your THR zone for 20 minutes and stop when youâre about to start using fat reserves (itâs still good for your cardiovascular health).
As I said, riding a stationary bike is the best fat burning aerobics but you have to use it a long time which is easy to do because itâs a non-weight bearing exercise (youâre sitting) so you can last longer...unlike letâs say...swimming (Iâm done after 30 minutes doing laps while trying to stay afloat). On a safe stationary bike, you can zone out and watch TV so itâs not boring (I would not zone out on a moving treadmill or walking/jogging outside in traffic). A bike is easy as you adapt the speed to your fitness level. Mine has moving handles so I can use my arms as well so when my legs get tired, I use my arms more strongly...or get up and walk around for a couple of minutes (so as not to crash down my bpm) to relax my legs.
I can burn 400 calories an hour on my stationary bike (at a slow 12.5mph).
Also do weight training to tone. Muscle mass itself will devour your body fat on a 24/7 basis and will make you stronger and be fitter and thinner.
Powered by Yahoo! Answers
Tidak ada komentar:
Posting Komentar