An indoor exercise bike will help you to have challenging yet gentle aerobic cycling without putting much impact on your body and joints.
This article will let you know about the effectiveness of the exercise bike.
Effectiveness of Exercise Bike
The stationary bikes are quite superior and effective than any other cardio exercise equipment in the gym in several aspects. One of the most notable benefits of the stationary bike is it will not put much stress on your body also will not produce throbbing on the joints.
For this reason, working out on stationary bikes is one of the best ways to achieve their fitness goals who are suffering from severe obesity, joint problems, etc. Moreover, for the people who find the high-impact workouts unsuitable and uncomfortable, a stationary bike is bliss.
Though the stationary bike is low-impact exercise equipment it doesn’t mean doing exercise on a stationary bike will be easy always. However, you can adjust the resistance and intensity of the workout which will suit your required intensity and fitness level.
The adjustable features of the stationary bike make it suitable for people of different ages, sex, and weights and body structure. You can go through a moderate-intense workout of 150 minutes/week or a high-intensity workout of 75 minutes/week with a stationary bike and fulfil your weekly workout requirements.
Additional Benefits of the Stationary Bike
Regular and effective aerobic exercise will benefit you in many ways other than maintaining a healthy weight. According to the Mayo Clinic the outcome of doing regular aerobic exercise is as follows:
- Increases fitness, stamina and strength
- Reduce the risk of chronic disease
- Improves mental state
- Makes life longer
- Improves cognitive function
- Improves cardio fitness
According to specialists cycling on a stationary bike will help you to make your lower-body muscles stronger including the quats, glutes, hip flexors, hamstrings and calves. Moreover, the density of the bones of your lower body will increase. But, weight-bearing exercises help to increase the density of the bones quicker and more effectively so consult with your doctor first to know which is more beneficial for your health and fitness.
Most of the stationary bikes are more adjustable than any other exercise equipment which means they can fit everyone with different body weights and sizes. The customized features will help you to have a relatively comfortable and easy workout experience.
Stationary bikes come with a smaller price and lower price range than much other exercise equipment. The lower price of this exercise equipment makes it suitable for home use and beginners. Also, these bikes generate very low sound which will allow you to cycle anywhere and anytime without disturbing your neighbours and family members.
Many stationary bikes come with a wider seat which will make the workout more comfortable and help you to do cycling for a longer duration. The adjustable seats make the workout less stressful on the muscles and joints. Some upright bikes come with back support with a lower seat which will offer you ultimate comfort and support.
Benefits Shown in the Research
Researchers have shown some delicate benefits which make people more willing to have a stationary bike. Apart from calorie burn and weight loss stationary bikes have many other benefits such as it will improve the balance and gait of the users. As stationary cycling is a low-impact exercise the elderly or long-term injured people can do this easily.
A study in 2014 of 24 women who have the age of 65 and more shows that while exercise on the stationary bike they have improved their balance and gait. This improvement in their balance helped them to prevent falling.
Working out on stationary bikes doesn’t provide physical benefits it also helps to extend your mind and mood. A study of 2013 founded that doing moderate-intense workout for 15 minutes on a stationary bike can cause noteworthy improvements in both cognitive performances and effects.
Amount of Calories Burned
According to experts, a stationary bike burns calories most effectively. According to estimates, if a person with 155 pounds of weight does a moderately intense workout for 30 minutes can burn 260 calories and burn 391 calories if the intensity is high and vigorous.
Though the intensity of the exercise determines the number of calories burned largely, your body weight will play a significant role as well. People with more weight will generally burn more calories than less weighted people.
For instance, a 185-pounds weighted person will burn around 311 calories with moderate intense cycling of 30 minutes and 466 calories with vigorous intense cycling.
Measuring Your Workout Intensity
The Mayo Clinic has provided some clues which will help you to identify whether the intensity of your workout is moderate or vigorous.
At moderate Intensity:
- You will be able to talk but you cannot sing during your workout
- After ten minutes of workout, you will have light sweating
At Vigorous Intensity:
- After a few minutes, you will break into a sweat
- You will be able to utter a few words only as your breathing will be very rapid
Tracking your heart rate can also help you to measure your workout intensity. According to AHA the ideal heart rate for a moderately intense workout is 50%-70% of the maximum heart rate whereas it is 70%-85% for vigorous intensity.
The equation for maximum heart rate is 220 minus your age (in years). For example, if your age is 40, your maximum heart rate will be 180. But according to studies, this method does not consider gender. The adjustments are:
- For men, the maximum heart rate will be 216 minus 93% of the age
- For Women between the age of 40-89, the maximum heart rate will be 200 minus 67% of their age.
- However, the researchers don’t have enough data for the women whose age is less than 40 years.
A stationary bike is certainly great workout equipment that will allow you to achieve your fitness goal also will boost your mood and mind.