Cycling is the most convenient and enjoyable way of maintaining a healthy lifestyle. It is especially good for people with injuries that restrict them from participating in traditional workout programs.
Many studies have shown that there are substantial health benefits of cycling in terms of overall fitness. But they also state concerns about injuries sustained by crash victims and the adverse effects of exposure to environmental pollution.
Fortunately, an exercise bike can eliminate these risks while providing the same benefits as a traditional bicycle.
With a stationary bike at their disposal, anyone can simply hop on it and take it for a spin. All you need to do is start pedalling.
But is indoor cycling as beneficial as other forms of cardiovascular workouts? Let’s find out.
10 Exercise Bike Benefits
There are many benefits of riding a stationary bike as part of your daily fitness routine. When you’re using a bicycle machine, you are actively engaging your quadriceps, hamstrings, and gluteals. So, it’s providing you with a pretty holistic lower-body workout.
Moreover, research indicates that stationary bikes can relieve pain and improve sports function in individuals suffering from knee osteoarthritis. As such, indoor cycling is a safer option for people with knee pain compared to traditional workouts.
Apart from these, there are 10 other major benefits that we would like to discuss:
Helps Burn Calories Faster
Using a spin bike can help you burn calories at a faster rate. To give you an example, a 170-pound person riding a stationary bike with light effort for 30 minutes will burn around 200 calories.
The same exercise can burn close to 270 calories by putting in moderate effort. Basically, the harder you bike, the more calories you are likely to burn. So, putting in some extra effort while indoor cycling can really help you burn more calories and lose weight.
Moreover, research also suggests that high-intensity bike riding can also increase the amount of calories your body continues to burn even after you’ve stopped exercising.
So, if losing calories is your goal, indoor cycling is the most convenient solution.
Improves Heart Health, Blood Pressure, and Cholesterol Levels
According to the American Heart Association (AHA), biking for 150 minutes per week while putting in moderate effort may improve your overall heart health. If you increase your intensity from there, you can keep your heart healthy by only riding for up to 75 minutes each week.
Usually, you should keep your speed at around 10 miles per hour or faster for any positive effects to take place.
Similarly, cycling for 120 minutes per week can also decrease your blood pressure, reducing the risk of strokes or heart attacks, as per AHA.
Lastly, multiple studies have confirmed that indoor cycling is excellent for boosting HDL (good) cholesterol levels and reducing LDL (bad) cholesterol levels.
Good for Muscle Toning and Strengthening
Indoor cycling mainly relies on the quadriceps and hamstrings, the two major muscles on the front and back region of your upper legs.
When you are pedalling a stationary bike, you are actively engaging all leg muscles, including quads, hamstrings, calves, and hip flexors, making them stronger and more toned in the process.
Similarly, your stomach and back muscles remain engaged throughout the session to maintain your posture, resulting in a more toned and strengthened core.
If you want a full-body workout, you can even opt for exercise bikes that come with moveable handles for pulling and pushing movements.
Reduces Stress and Improves Mood
It’s hard to believe, but indoor cycling is one of the most effective therapeutic exercises there is.
According to a published study, it is shown that aerobic exercises like riding a stationary bike for a 20-minute period at a moderate pace can improve your overall mood.
Another piece of research added by stating consuming digital content like television shows can be more effective at reducing stress levels and lifting your spirits.
Since biking does not require a lot of concentration and most spin bikes come with screens and mobile phone holders, you can easily stream your favorite shows while exercising.
Helps Prevent and Manage Medical Conditions
Indoor cycling may even help you manage or prevent multiple serious health conditions. For example, many studies have shown that regular cycling may help with issues like stroke, heart attacks, and high blood pressure.
It can also prevent or manage type 2 diabetes, reducing the mortality rates of diabetes-affected people by 24%.
Another study reported that cycling, both indoors and outdoors, decreases the risk of cardiovascular diseases.
Finally, some studies report that using indoor cycling for staying lean and fit can also reduce the risk of developing certain types of cancer, including breast cancer.
Improves Balance and Coordination
All kinds of cycling, whether indoor or outdoor, require you to stabilize your body to keep the bike upright.
Doing so constantly for the duration of the exercise allows individuals to improve their balance, coordination, and gait over time, many studies have proven this.
That’s why indoor cycling is good for ageing individuals with deteriorating balancing and coordinating abilities, as it provides a safer and risk-free alternative to outdoor bicycling.
Helps Reduce Chronic Low-Back Pain
Indoor cycling is a low-impact and low-intensity exercise. Riding a stationary bike continuously may be beneficial for people who are suffering from chronic low back pain and are unable to exercise freely at the gym.
According to studies, low-impact exercises like indoor cycling for 30-minute periods each day may improve an individual’s cardiovascular system, alleviate sensitivity in the lumbar region, increase blood circulation, and reduce stiffness.
All of these factors might together combat chronic low back pain over time.
Improves Joint Mobility
Using a spin bike can improve your joint health by a significant margin. It allows your body to maintain mobility in ankles, knees, and hip joints.
That’s because low-impact exercises tend to maintain joint mobility because of decreased stress on joints and reduced inflammation.
But remember, low impact is not low resistance. You can increase the intensity with which you pedal to improve muscle strength around different joints. Doing so will help you maintain correct form and also improve joint stability.
Provides Health-Related Insights
Most stationary bikes today are equipped with advanced features and technologies that allow users to track various health-related data and metrics.
For example, most of these bikes come with trackers that can measure the distance pedalled by you and the time it took you to cover the distance. Similarly, these bikes are also able to estimate your average speed as well as the amount of calories burned during the session.
Some advanced bikes also come with heart rate monitoring systems and virtual classes that you can participate in to have a more holistic group fitness experience.
All of these technologies and insights can help you track your progress and measure the effectiveness of your time on the bike.
Stationary Cycling is Good for Beginners
Riding a bike is pretty simple. Riding a stationary bike is even more convenient. You don’t have to worry about safety risks or traffic hazards.
All you need to do is hop on the device and start pedalling. You can also adjust the resistance as per your capabilities and requirements.
These features allow beginners to make good use of their stationary bikes. As such, indoor cycling is an excellent option for beginners or people recovering from an injury or illness to improve their fitness levels at their own pace.
Using a stationary bicycle machine is one of the most convenient ways to stay fit and move away from leading a sedentary lifestyle.
At the same time, it’s an excellent option for experienced gym-goers who want to supplement their training program with an effective aerobic exercise for improved cardiovascular health, increased leg strength, and other associated benefits.