Riding an exercise bike is an excellent way to not just lose weight but also to strengthen your heart and lungs, build muscle, and stay physically and mentally fit. Unlike some other types of gym equipment, a stationary bike puts less stress on your body but simultaneously acts as a great aerobic workout.
We’re here to teach you about the benefits of using an exercise bike, and why should you make it part of your daily exercise regimen.
Table of Contents
Benefits of Using Exercise BikesÂ
Cycling frequently on an exercise bike helps you in many ways:
Improves Cardio Fitness
Cycling gets your heart pumping and is a great form of cardio exercise. It improves the flow of oxygen and blood in your body, which helps you in many ways, such as:
- Reducing blood pressure
- Improving your memory
- Helping you sleep better
- Building a strong immune system
- Regulating your mood
- Boosting energy levels
- Reducing stress levels
Helps You Get Rid of Unwanted Calories
Depending on the speed at which you cycle, cycling on an exercise bike can help you burn a large amount of calories, even within a single hour. The more frequently you work out, the more calories you burn, and the stronger and leaner your muscles become – this, in turn, also helps reduce the fat content in your body. It has also been proven as an effective way of reducing high cholesterol levels.
Provides a Good Workout without Harming Your Body
While some cardio workouts can cause joint pain and make your muscles ache over time, exercise bikes don’t place that kind of pressure on your body since you’re never actually lifting your feet off the pedals. They are ideal for people who have pre-existing joint pain or other physical injuries.
You can also use exercise bikes for interval training, which combines short bursts of intense workouts followed by long intervals. It’s a great way to burn more calories in less time. You can also adjust the resistance of the bike to fit your interval training workout.
Strengthens Your Lower Body
Riding an exercise bike strengthens your legs and lower body muscles, especially if you’ve adjusted the settings for higher resistance and generally cycle at a fast pace. The pedaling motion helps you strengthen your core, leg muscles, and glutes.
If you grip the handles while working out, you can also strengthen your upper body muscles, including your shoulders, biceps, and triceps.
You Don’t Need to Go Outdoors
While exercising in the fresh air should be your number one choice, there is no denying that riding a stationary bike is safer than cycling on the road. It keeps you safe from rash drivers, poor weather conditions, and allows you to regulate the room temperature, which can act as a motivator to encourage you to exercise.Â
Workouts Can Become Fun
While some cardio workouts can be laborious and monotonous, you can make indoor cycling a fun experience. Many people sign up for spin classes, where within a 45-minute session, you can burn an average of 600-800 calories. It not only provides you with a solid workout, but you can sign up with a friend and enjoy the experience.
Why Exercise Bikes Are Good for Weight Loss
Exercise bikes are a good way to lose weight without compromising on your health. A 30-minute power ride can help tone your upper and lower body. It can also burn unwanted fat. At the same time, it also doesn’t stress your body too much, so you can cycle on an exercise bike every day without worrying about your body becoming too sore or tired.Â
If you incorporate it into your daily routine, you will burn fat gradually over time. This will allow your body to accept the change, so you don’t start gaining weight suddenly if you ever have to stop exercising for a while.
How Many Calories Do You Burn with Exercise Bikes?
The amount of calories you can burn on an exercise bike varies greatly depending on the level of resistance that you set, your physical fitness level, any pre-existing medical conditions, and the amount of time you spend cycling.
Research indicates that, on average, a person who weighs 155 pounds can burn around 390 calories after cycling vigorously for half an hour. If you amp up your speed to racing level (such as 16-19 mph), you can burn 400+ calories within 30 minutes!
However, remember that these averages don’t stand true for everyone, and even factors such as gender and metabolic rate can affect how fast your body can burn calories. Here are some more averages of the number of calories you can burn on an exercise bike:
- 155 lbs at 5.5 mph – 140 calories burned
- 155 lbs at 12-13 mph – 280 calories burned
- 155 lbs at 16-19 mph – 421 calories burned
The main way to ensure that you burn a reasonable amount of calories is to increase the intensity and duration of your workout.
Conclusion
As with all workouts, it is a good idea to pair your exercise bike routine with a healthy diet. It is important to ensure that your diet includes the right foods that will provide you with all the necessary nutrients that your body needs, as well as the energy you will require to cycle.
Although riding on an exercise bike doesn’t really have any negative effects, if at any point during your exercise regimen, you start experiencing too much fatigue or body pains, consult with a doctor before resuming with your exercise routine.
Now that you know just how much an exercise bike can help you, both to improve your physique and to relax your mind, it’s time to stop making excuses and start cycling.
