Exercise Bike Routine

[Mell87]

I'm currently 70.0 kilos (154 pounds)
170CM tall ~ 5'5 (I think)
19 Years old (20 in November)

I walk 1 hour a day for my daily exercise & I just purchased a exercise bike. I was just wondering how far/long & hard should I go on the exercise bike?

Just a little bit of information so you know my history.

Roughly 4 years ago I weighed 87.5 Kilos/192.5 Pounds using the WEIGHT watches Point-By-Point system, I went down to 76 Kilo's through that & stopped for awhile. I would weigh myself every few months for the past almost 4 years, and my weight eventually went and stayed around the 69kg-72kg mark for all that time (thats eating whatever I wanted and not exercising AT ALL)

I still have quite a decent amount of fat on me still. I want to get my weight down to 55kg(121 Pounds)

I'm on the same weight watches program as I was back then, cept I am on 22 points per day atm. I started as 71KG last week I'm now 70KG.

I don't want to bulk up or anything, I just want to be slim and have no "lazy fat" left on me.

How intense should my exercise bike routine be? How long should I be on it per day? how many times a day? Time is not an issue, I can workout whenever I want. Remember that I want to get down to 55KG, and I don't want to gain muscle weight I want to lose my excess body fat %.

 

[cyclist60]

OK mell87, here we go. Exercise bike is great because it does allow you to vary your intensity. You have been walking quite a bit, so you are probably in decent cardio condition. You should start out with at least 30 minutes per session, maybe 3 times a week, just to get used to the bike and how your body reacts. Don't use a lot of resistance at first, if you have a cadence counter on your bike, probably keep iit between 70-80. As you get better, you will start to increase the resistance, do longer sessions etc. Do you have a heart rate monitor? I would be glad to help you use that properly if you do, it is probably the best way to monitor your effort and your progress. You might consider trying a Spinning class at the gym, very intense, but can be done at your own pace when starting out. Hope this helps you get started?