Have you ever seen spin classes or people riding a stationary bike and wondered just how much of a benefit there was to a stationary bike as opposed to a regular bike? It turns out that there are a variety of different workouts that can be done on a stationary bike that have the ability to bring you a great benefit. From using the bike as part of a HIIT workout to using the bike as an endurance tool, the bike is incredibly versatile and has something positive to add to any workout. Below I will talk specifically about just some of the many positive benefits that you can reap from using a stationary bike.
- Improve Cardio Fitness
Cycling is an incredibly effective way to get your heart pumping and blood flowing. Cardiovascular workouts, like cycling, strengthen your heart, lungs and muscles. Cardiovascular workouts additionally increase the flow of blood and oxygen throughout the body as well as lower blood pressure, lower stress levels and improve blood sugar levels.
- Aid in Weight Loss
Depending on the intensity of your workout, you can burn more than 600 calories per hour on a stationary bike. This makes indoor cycling an excellent option if you are looking to burn a lot of calories quickly. This makes stationary bike workouts a great weight loss tool as the key to weight loss is burning more calories than you consume.
- Burn Body Fat
Working out at a very high intensity can help to burn calories and build strength which can also lead to fat loss. A study in 2010 found indoor cycling to be effective in reducing body weight and body fat when combined with a low-calorie diet. Cycling was also very effective in lowering cholesterol as well as triglyceride levels.
- Great Low Impact Workout
A stationary bike workout is a fantastic low impact workout that uses very smooth movements to strengthen the bones and joints without putting much pressure on them at all. This makes stationary bike workouts a great workout option for people with joint issues or injuries. Your ankles, knees and hips can all take a toll when doing other cardio workouts such as running, jogging, jumping or other high impact exercises. The stationary bike option is kinder on your joints while also providing a fantastic workout.
- Strengthen Legs and Lower Body Muscles
Riding a stationary bike can greatly increase the strength of your legs and lower body muscles, especially if you use a higher resistance. The pedaling action of biking can help to strengthen your quads, hamstrings and calves. A big plus is that if you use a bike with handles, you will also be able to work your upper body muscles as well including your biceps, triceps and shoulders.
- Allows For Interval Training
Interval training essentially allows you to alternate between short bursts of intense exercise followed by longer periods of less intense exercise. This type of training can allow you to burn more calories in less time as well as elevate your cardio fitness. Stationary bikes allow you to control the resistance level so that you can train at any number of different resistance levels, making stationary bikes ideal for interval workouts.