BENEFITS OF EXERCISE BIKES
The Great Benefits of a Stationary Bike Workout
Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles.
Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.
Read on to learn more about the benefits of a stationary bike workout, and the kinds of workout plans that can help you reach your fitness or weight loss goals.
What are the benefits of a stationary bike workout?
1. Boosts cardio fitness
Cycling is an excellent way to get your heart pumping.
Cardiovascular or aerobic workouts, such as cycling, strengthen your heart, lungs, and muscles. They also improve the flow of blood and oxygen throughout your body. This, in turn, can benefit your health in a number of ways, including:
- improved memory and brain functioning
- lower blood pressure
- better sleep
- improved blood sugar levels
- a stronger immune system
- better mood
- lower stress levels
- more energy
2. Can help with weight loss
Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly.
Burning more calories than you consume is the key to weight loss.
3. Burns body fat
Working out at a high intensity helps to burn calories and build strength, which, in turn, can lead to fat loss.
A 2010 studyTrusted Source found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in the study’s participants. It was also effective in lowering cholesterol and triglyceride levels. The participants cycled for 45 minutes three times per week, and they consumed 1,200 calories per day for 12 weeks.
4. Provides a low-impact workout
A stationary bike workout is a low-impact workout that uses smooth movements to strengthen bones and joints without putting much pressure on them. This makes it a good workout option for people with joint issues or injuries.
Your ankles, knees, hips, and other joints can be put under a lot of stress when running, jogging, jumping, or doing other high-impact aerobic exercises.
Because your feet don’t lift off the pedals with a stationary bike, this option is kinder to your joints, but it still provides a challenging and effective workout.
5. Strengthens legs and lower body muscles
Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance.
The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.
If you use a bicycle with handles, you’ll also be able to work your upper body muscles, including your biceps, triceps, and shoulders.
6. Allows for interval training
Interval training allows you to alternate short bursts of intense exercise with longer intervals of less intense exercise. This type of training can help you burn more calories in less time, and also elevate your cardio fitness.
Stationary bikes allow for varied resistance levels, so you can exercise at low, medium, or high intensities. This makes it ideal for an interval training workout.
7. Safer than road cycling
Cycling outdoors can be a great way to exercise, but it does come with certain hazards, such as inattentive drivers, uneven or slick road surfaces, and poor visibility.
Also, if it’s hot and humid, or cold and wet, it can be hard to muster up the motivation to head outdoors. It might not even be safe to do so.
With indoor cycling, you don’t have to be concerned about traffic, road conditions, or the elements. You can work out safely at a comfortable temperature any time of the year.
Workout plans for different fitness levels
For beginners
If you’re just beginning to building your fitness, the key is to start slowly and to gradually add more time and intensity.
Start with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness.
Here’s a sample beginner’s workout:
- Start off pedaling at a low intensity for 5–10 minutes.
- Switch to medium intensity for 5 minutes, followed by:
- high intensity for 1–2 minutes
- medium intensity for 5 minutes
- high intensity for 1–2 minutes
- medium intensity for 5 minutes
- Finish by pedaling at a low intensity for 5 minutes.
For weight loss
This type of workout helps to burn calories and body fat, and it can be a good option to include in a weight loss plan. It’s also a good option if you want to switch up your resistance levels quickly.
Here’s a sample weight loss workout plan:
- Start off pedaling at a low intensity for 5–10 minutes.
- Switch to medium intensity for 3–5 minutes.
- Alternate between high intensity (1–3 minutes) and medium intensity (3–5 minutes) for the next 20 to 30 minutes.
- Cool down by pedaling at a low intensity for 5–10 minutes.
For interval training
Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training.
Here’s a sample interval training plan:
- Start off pedaling at a low intensity for 10 minutes.
- Switch to medium intensity for 10 minutes, followed by:
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
3. Cool down by pedaling at low intensity for 5–10 minutes.
Over time, you can increase your intervals one minute at a time.
The bottom line
Cycling indoors can help you meet your fitness goals in rain, shine, or whatever the weather throws at you. In addition to its many cardiovascular benefits, the stationary bike can help you boost your muscle strength, lose weight, and burn body fat while being kind to your joints.
Use an app or journal to track your progress over time so you can see your results and stay motivated.
Talk to your doctor before starting any exercise program if you’re new to exercise, take medications, or have any medical concerns.
