Riding an exercise bike is a low-impact activity that can help you burn calories, improve your heart health, and build and tone your muscles, among other things. You can do it no matter the time and weather since it’s a piece of indoor equipment and is easily accessible.
Almost anyone can get on an exercise bike and go for a ride. Simply jump and ride on the bike to get started. There is also no need to take a lesson or learn complicated movements. All you need to do is dress comfortably and wear supportive athletic shoes.
With all that said, this article will show you how regular exercise riding will provide several benefits, some of which may surprise you.
All-weather, Anytime Exercise Opportunity
An exercise bike allows you to fit your workout in whenever it is convenient for you.
You can ride the exercise bike in the rain or shine. A stationary bike also allows you to exercise safely and conveniently early in the morning or late at night when it is dark outside.
Don’t have time to cycle for 30 minutes or an hour? Ride for five, ten, or fifteen minutes until you reach your weekly riding goal. If you have an exercise bike at home or work, you can take short pauses to exercise during the day.
The exercise cycle is ready to use almost immediately, making it an ideal no-excused workout equipment.
Burns Calories
How hard and long you ride determines the number of calories burned while biking. For example, a 150-pound person riding for 30 minutes at “light effort” burns roughly 170 calories. “Moderate effort” burns 239 calories.
Cycling faster burns more calories during your workout. A more difficult ride also increases the calories you burn for hours after you finish. This additional calorie-burning benefit is entirely dependent on how hard you ride.
Following a 45-minute round of strenuous cycling, ten men in their twenties and thirties continued to burn much more calories than typical for 14 hours. This boost in calorie burning occurs only after a severe riding effort.
Advantages of Adding Intervals
Not interested in a fast-paced bike ride? To increase your calorie burn, try peddling harder and include short intervals lasting a few seconds to a few minutes throughout your bike ride.
You don’t have to be precise when incorporating intervals into your workout. Varying the length and intensity of intervals can help you stay engaged in what you’re doing. After each stronger interval, pedal for a few seconds or minutes at a more moderate tempo.
Regular interval training may enable you to ride more easily, faster, for a longer period, or both!
Easy to Use
Riding an exercise bike does not require any specific training. It’s one of the simplest exercise equipment to use. Setting up a bike for your workout will take a little time and effort.
Most cycles have an easy-to-use screen with programming to assist you in designing and tracking your workout. You get on the bike and then enter the length, style, and difficulty of your preferred workout by following the directions on the screen.
You may need to modify the seat and handlebar height if you’re using a bike in a fitness facility or gym. This is usually pretty straightforward to perform in one or two simple steps. See a trainer or spin instructor if you’re unsure of your right height.
Gentle on Joints
The smooth, constant motion of pedalling on an exercise bike will benefit your joints.
Low-impact workouts, such as stationary bikes, are less taxing on the muscles and joints than high-impact exercises, such as running and jumping rope. An exercise bike is an excellent option if you cannot perform high-impact workouts.
Also, if you already engage in high-impact activities, consider including lower-impact movements in your regular fitness regimen. This may lower your chances of experiencing pain or strain due to repetitive, high-impact workouts.
Remember that low impact does not have to imply low intensity. If you cycle harder, quicker, and for longer periods, you have a good chance of improving your fitness.
Lifts Your Mood
Are you stressed or depressed? A 20-minute ride on an exercise bike at your own pace will likely boost your mood.
Increase the feel-good factor by including distracting entertainment in your training. For example, watching a favourite television show while exercising raises your mood more than just exercising alone.
Lowers Blood Pressure and Cholesterol
Pedalling on an exercise bike can help lower blood pressure and cholesterol levels. Lowering your blood pressure and cholesterol levels lowers your risk of stroke and heart attack. Aim for at least 120 minutes of moderate to intense cycling per week for these advantages.
Strengthens and Tones Muscles
When you pedal an exercise bike, you rely extensively on the front and back muscles of your upper legs, quadriceps, and hamstrings. You also employ your calf and hip flexor muscles. Maintaining proper posture also engages your stomach and back muscles throughout your workout.
Some exercise bikes have adjustable grips that allow you to pull and push with your arms while pedalling with your legs. You will receive a total-body exercise if you choose this style of bike.
Supports Heart Health
Bike for 150 minutes weekly at a moderate intensity to keep your heart healthy. If you cycle harder, you only need 75 minutes of weekly riding to reap the same benefits. You should also aim for 10 miles per hour or quicker to qualify your workout as a “vigorous effort.”
Stay in Shape with an Exercise Bike
The exercise bike is a versatile and simple piece of fitness equipment. Investing in one can help you stay fit even inside your home. You can ask a gym employee or friend to help you set up or use the exercise bike, even if initially difficult.
So, if you’re convinced and ready to buy a small and practical exercise cycle for your home, you can look at cheap exercise bikes online. And, as soon as you have one, there’s no excuse for skipping a workout session.