exercise bike workout for a beginner

[hattiejakes]

Hi,
i am seriously unfit and want to use exercise bike to lose weight and get fitter. could anyone give any advice about starting a routine, i plan to do this 3 times a week and use dumbbells on the off days.
i'm female, 34, 162lbs 5'3, and currently do no exercise
thanks in advance.

[Boss Man]

Use the E B, 3 x a week for no more than 30 minutes, on alternate days.

Start at a level 1 interval setting, so you're not pushing yourself too much. If that feels pretty easy, step up to level 2 in week 2, and see how that feels.

As for weights, what we talking here?

As for using the name Hattie Jakes, I have seen some of the buxom Ladies carry on performances. She was probably weightier than you, so you're being too hard on yourself .

Also, what do you eat and when do you eat it?

You shouldn't have any problems losing the weight, you're not hugely overweight. I doubt at your weight, you'd even qualify for the title of obese.

[ultimatehlth]

Interval training is best. If your bike has preset programs you can use these. Otherwise, start with a 5 minute warm-up, then do 20 minutes of intervals; 30 seconds of a pace you can barely carry a conversation and 60 seconds of slow paced recovery and repeat for the full time. Follow with a 5 minute cool down. As you get in better shape try to increase your pace rather than the duration. High intensity interval training burns more fat in the long run than a moderately paced longer workout. Do these workout 3 times a week.

On alternating days do the resistance training. Focus on more compound movements like bench press, seated shoulder press and dumbbell rows. (add squats, lunges, step-ups and crunches accordingly) Pick a weight you can do 8-12 reps with and do 1 set of each exercise the first week, 2 sets the second week and 3 sets the third. At this point you need to vary the exercises and increase the intensity by resting less between sets and lifting harder. Keep weight sessions to 30 minutes max.

[hattiejakes]

Thank you both so much for the advice!
diet is not too bad, i work shifts as a nurse so its difficult to eat when i'm hungry i have to eat when i get the chance.
B: Shredded wheat with skimmmed milk or oat so simple with skimmed milk, tea.
L: 2 slices granary bread with tinned spagetti or peanut butter
D: hubby usually cooks, things like home made curry and rice, spag bol, chicken fajitas, ( he cooks them all from scratch)
S: Alpen lite bars, granola, hummus and pittas.
W: 3-4 pints water with sugar free squash.
The problem is takeaways ( which i have cut down a lot on and WINE, beer, we have got into the habit of drinking at home most nights but it makes me feel crap)And the fact i do no exercise
I just plan to do what ultimate health suggests with weights we bought years ago and didnt use.
I was also wondering about joining a gym, i have done before but never really took it seriously, i have recently cancelled membership with Curves as i found it boring and non effective after the first month. Would a session with a personal trainer help?
Thanks for replying!

[Packard]

Curves is.. difficult...

And has the added baggage of being a "right to life", anti-abortion supporter.

http://en.wikipedia.org/wiki/Curves_International" onclick="window.open(this.href);return false;