Riding an exercise bike is one of the best indoor exercise activities for people of all ages. This indoor activity is an efficient and useful way to burn extra calories and fat while strengthening your heart, lungs, and muscles. Not only burning calories and fat, but it also has a tone of excellent benefits that will help you remain healthy and fit.
When riding an exercise bike is compared with other cardio exercise equipment, it proves that it puts less pressure on the joints but provides good enough aerobic workout.
In this article, I will discuss the great benefits, different types of exercise bikes, workout plans for beginners to experts, and some useful tips that will help you having beneficial exercise sessions.
Top benefits of exercise bike workouts
1. Improve Cardio Fitness
Riding an exercise bike is one of the best ways to improve the heart pumping to the average rate. It helps to strengthen the heart, lungs, muscles, and improves the blood and oxygen flow throughout the full body. Other cardio fitness benefits from riding a stationary bike are including:
- Improving memory and brain functioning
- Better and quality sleep
- Average blood sugar levels
- Improving the immune system
- Better mode and more energy
- Decreasing stress levels
2. Helps with weight loss
Exercise bike workout helps to improve health conditions by decreasing extra weight. A one-hour stationary bike riding can burn more than 600 calories. A study in 2010 found that indoor stationary bike workouts also help to burn the extra fat, which is useful in decreasing the cholesterol and triglyceride levels. So, regular exercise bike workout can burn all the extra calories and fat that helps to build balanced weighted health.
3. Provides low-impact workouts
Riding exercise bike workout is a low-impact workout that uses smooth and comfortable movements to help the bones and joints to be strong. This workout doesn’t put strong pressure on the bones and joints, so it is a good option for them who are suffering from joint injuries and issues.
4. Improves the leg and lower body muscles
Exercise bike workouts help you strengthen the leg and lower body muscles for both exercises in higher and lower resistance. The peddling actions of riding exercise bikes help to improve the calves, hamstrings, and quadriceps conditions.
But, if you can ride an exercise bike with handles, you will be able to improve your upper muscles, including shoulders, triceps, and biceps.
5. No risks of road cycling
If you go cycling on the road, there are risks of different kinds of accidents. And sometimes, you may not be able to ride continuously for enough long time with high-speed. But indoor best exercise bike workout is safer and can be continued for a long time with high-speed, as your wish.
Indoor exercise bike workout will keep you safe from rain or sun and from any problems related to traffic, road conditions, etc.
Workout plans for different fitness levels
Whatever you are doing, indoor or outdoor cycling workouts, you have to maintain your workout plan according to your different fitness levels. Here are some tips that will help you to choose the right workout plan that will be beneficial for you.
If you have just started to build your fitness through riding exercise bike, the better and safe way is to start slowly by adding more time and intensity. Initially, start with 25 to 30 minutes workout and then increase the time duration day by day. Here is the standard time schedule for a beginner’s workout:
- Start the pedaling slowly for the first 5-10 minutes.
- After 5-10 minutes, switch the pedaling to the medium intensity.
- Finish the pedaling with 5 low intensity.
For weight loss
If you want to do the workout for burning calories and fat, you should run the workout in both low intensity and high intensity. The standard time schedule for weight loss workout is given below:
- Fist, start the slow pedaling for 10 minutes with low intensity.
- Then increase the intensity to the medium for 5 minutes.
- Change the intensity after 2-3 minutes alternate and continue it for 20-30 minutes.
- Finish the pedaling with 5-10 minutes of low intensity.
Different types of exercise bike
There are commonly 3 types of exercise bikes, and they are useful for different kinds of exercise. Before making your choice of purchasing an exercise bike, you should choose one according to your needs.
The upright bike is the most uses bikes for an indoor exercise workout. These bikes are similar to the regular bicycles that contain the pedals in the lower portion and under your body. These bikes are useful for riding with both sitting and standing methods.
Upright bike workouts are useful for improving cardio movements. These are also helpful for strengthening the leg and the lower portion of your body.
Recumbent bikes are useful for having a less stressed workout. The larger seat and the pedals are situated in a comfortable reclined position.
Workout on these bikes is comfortable and less stressed. Your body will have good support so that you will have less stress on your upper body, joints, and lower back.
Dual-actions bikes are somewhat like regular road bicycles. These bikes have handlebars that move back and forward that do workout for your upper body muscles. So, while you are riding a dual-action exercise bike, your full body will have workouts.
The final words
Riding an exercise bike is one of the best indoor workouts that have lots of advanced benefits that will help you remain healthy and fit. Before you start your workout, you have to know the basic rules of this indoor workout. Besides, you have to follow the workout plans, especially if you are a beginner. Also, try to choose the right type of exercise bikes according to your needs that will really help you have the best benefits.
My name is Paul. I’m a fitness enthusiast and have an unending passion for what I do. My many years of schooling has brought me to where I am now, and I couldn’t be happier. My choice of lifestyle has improved everything in my life and helped me become healthier than I have ever been.