An exercise bike offers many health benefits, including helping with weight loss and reducing the risk of diseases such as type 2 diabetes, high blood pressure, and heart attack. It supports calorie burning and helps balance blood glucose and triglyceride levels.
It also strengthens and improves the muscular endurance of the legs and can be used for different types of workouts, such as spinning classes at the gym or at home.
People who have heart, back, hip, or knee problems should consult a doctor before starting exercise on an exercise bike.
Health benefits
Using an exercise bike regularly can bring several benefits for physical and mental health. Below are the main advantages of including this type of exercise in your routine.
1. Helps with weight loss
The exercise bike is an excellent workout that can burn up to 260 calories in just 30 minutes, making it a valuable ally for losing weight and reducing localized fat.
2. Protects the joints
Cycling on an exercise bike, either at home or at the gym, is a great way to protect the joints while recovering from orthopedic injuries.
This type of exercise puts less stress on the hip, knee, and ankle joints compared to activities like running, jumping rope, or playing soccer.
3. Increases endurance and tones the legs
When pedaling with resistance on an exercise bike, the muscles gradually adapt, becoming stronger and more toned, especially in the legs and glutes.
By improving muscle strength and endurance, this exercise also supports bone and ligament health, increasing physical strength for daily activities and helping prevent injuries.
4. Prevents cardiovascular diseases
The exercise bike is a powerful cardiovascular workout that helps regulate blood pressure, improve heart function, and control blood triglyceride levels.
Regular use of the exercise bike can help lower the risk of high blood pressure, heart attack, stroke, and thrombosis.
5. Reduces stress
Cycling for 30 minutes or taking a spinning class increases the release of adrenaline and endorphins, hormones that reduce stress levels and promote a sense of well-being and happiness.
6. Helps prevent diabetes
Studies show that regular use of an exercise bike can reduce the risk of developing type 2 diabetes, as it helps lower body fat, improve blood sugar tolerance, and decrease the body’s need for insulin.
7. Increases lung capacity
Using an exercise bike increases lung capacity by raising oxygen consumption during exercise, which improves respiratory function and helps prevent lung diseases.
Exercise bike benefits for seniors
For older adults, using an exercise bike can improve cardiorespiratory function, physical performance, blood pressure, and endurance. It can also help with weight management or healthy weight loss.
In addition, regular cycling helps improve mood and cognitive function in seniors.
Muscles worked on an exercise bike
The exercise bike mainly targets the thigh muscles, including the quadriceps and hamstrings, as well as the glutes and calves.
It also engages the core and lower back muscles due to the posture required during exercise.
How many minutes to cycle per day
The World Health Organization (WHO) recommends 150 to 300 minutes of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous-intensity aerobic activity per week.
Therefore, cycling on an exercise bike for 15 to 30 minutes at least 5 times a week is ideal.
How to adjust the exercise bike correctly
Here are some tips for adjusting an exercise bike properly:
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Seat height: When seated, your leg should stay slightly bent when the pedal reaches its lowest point.
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Seat position: The knee should align parallel to the pedal.
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Handlebar distance: You should be able to reach the handlebar with slightly bent arms, keeping your back straight and shoulders relaxed.
In spinning or cycling classes, the instructor usually helps each person adjust the bike, especially when it’s their first time doing the exercise.