What Are the Benefits of an Exercise Bike?
If you’ve decided it’s time to get some exercise then we recommend you take a look at the benefits of an exercise bike. You can use one in the comfort of your own home or go to the gym to use one.
It’s essential to understand that this type of bike works as a simulator, as it reproduces the behavior of a classic one, but without the need to move. In general, it serves to strengthen the legs, burn calories, lose weight, improve the cardiovascular system, and keep in shape.
8 benefits of an exercise bike for your body
Ideally, you should start training 20 minutes on the exercise bike, between 3 and 6 times a week. Gradually increase by 5 minutes until you reach the ideal time of 40.
If you exercise for an hour on this machine you can burn around 500 calories. This is a compelling reason to get to know the benefits of an exercise bike.
1. Flexibility
The stationary bike has the ability to adapt to your physical characteristics. If you’re a beginner, you’ll find that there are simple routines you can start out with.
If, on the contrary, your resistance level is higher, you can adjust it to your body’s demands; it’s a very safe option.
Read more: 6 Exercises for Fighting Flabby Legs
2. Positive energy
The regularity of this practice will give you great self-confidence. It helps you to speed up your metabolism and, through this, to release hormones such as endorphins and serotonin.
3. Convenience
If you’re too busy or can’t find anything to motivate you to go to the gym, it’s easy to get an exercise bike and use it at home. From there you can do the routines while watching a series or listening to your favorite music.
4. Unlimited ages
Age is not a limitation when exercising on the exercise bike, as t here are routines that adapt to different ages. The most important thing is to identify your body’s training level and adapt it to the machine.
In fact, according to studies, it is a recommended exercise for older women. In them it would improve balance and balance, helping to prevent falls.
5. Reduces discomfort
The body acquires greater resistance and strength when using an exercise bike. A sedentary routine has negative consequences, such as muscle cramps and low back pain. You’ll notice how regular exercise reduces discomfort and the likelihood of injury.
6. Weight loss
The exercise bike helps you burn a lot of calories and lose weight. You tone your body and strengthen your lower muscles.
When you’re able to do 60 minutes on the equipment, you’ll burn up to 500 calories. Remember that a good diet should be the ideal companion to promote this benefit.
See also: 8 Home Exercises to Tone Your Body
7. A strong heart
Among the benefits of an exercise bike is the ability to increase cardiovascular capacity. The goal is to develop the heart’s capabilities while maintaining a balanced blood pressure. The best part is that this bike reduces your chances of having a stroke.
8. Joint strength
The constant repetition of pedaling promotes the stretching of cartilage, the firm but flexible tissues that cover the ends of bones. Over time, such extension causes your joints to gain greater strength, remain protected and stay healthy.
Doctors may even recommend stationary bike pedaling for some postoperative patients. For example, after hip surgery.
Keep in mind the importance of acquiring correct posture on the exercise bike. Failure to do so will negate this benefit.
Choosing well will help you with the benefits of an exercise bike
Among the wide variety of models and designs of this type of bike, two stand out. There is the recumbent, which brings the body closer to the ground; the seat wraps around the lower back and the pedals are in front. You pedal in fairly open circles and towards the front.
Another option is the upright bike. It is the most used, because it allows you to adapt the seat to the height you want.
You should also take into account the frequency of use, because if you plan to do basic exercises, a simple model will serve you. But if you want to go a bit further with your routines with the exercise bike, choose a complete one, which includes digital programs.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Carmichael, C., & Burke, E. (2006). BICICLETA. Salud y ejercicio (Vol. 1). Editorial Paidotribo. https://books.google.com/books?hl=es&lr=&id=v4wfwZJzE30C&oi=fnd&pg=PA1&dq=Burke+E,+Carmichael+C.+Bicicleta,+salud+y+ejercicio.+Tercera+edici%C3%B3n.+Espa%C3%B1a:+Editorial+Paidotribo%3B+2004.&ots=rMvyNPKGpt&sig=hYidu33dwNmFH7GvwgU_HAW1dME
- Lee, C. W., & Cho, G. H. (2014). Effect of stationary cycle exercise on gait and balance of elderly women. Journal of physical therapy science, 26(3), 431-433. https://www.jstage.jst.go.jp/article/jpts/26/3/26_jpts-2013-403/_article/-char/ja/
- Poveda Suárez, N. E. (2016). Bicicleta estática ergonómica para aplicación de la actividad deportiva en el gimnasio de la Escuela Superior Politécnica del Chimborazo (Master’s thesis, Riobamba: Universidad Nacional de Chimborazo, 2016.). http://dspace.unach.edu.ec/handle/51000/3163
- Spencer-Gardner, L., Eischen, J. J., Levy, B. A., Sierra, R. J., Engasser, W. M., & Krych, A. J. (2014). A comprehensive five-phase rehabilitation programme after hip arthroscopy for femoroacetabular impingement. Knee Surgery, Sports Traumatology, Arthroscopy, 22, 848-859. https://link.springer.com/article/10.1007/s00167-013-2664-z
