Stationary bikes are becoming increasingly popular because they’re light, easy to use, and can be folded away for easy storage. Plus, you can use them anytime and anywhere, regardless of the weather outside.
Stationary bikes are a great way to keep yourself active and stay healthy. The benefits of using an exercise bike are tremendous. Riding a stationary exercise bike is an effective way to torch calories and body fat and also an excellent way to strengthen your heart, lungs, and muscles.
You can reap the health benefits of using an exercise bike in the comfort of your home, and they are also an excellent aerobic workout compared to some other types of cardio equipment.
Read on for an in-depth look at the significant benefits of exercise bikes that will make you want to ride that bike! You might also enjoy reading: Are Fitness Trackers Accurate?
Check out a video summarizing this article we uploaded to our YouTube channel.
Table of Contents
1- Can Help With Weight Loss
Losing weight is the top New Year’s resolution for most people in the United States and worldwide. And using an exercise bike can help you reach your fitness and weight loss goals as it is an effective way to burn many calories and lose weight.
Remember that the higher the intensity of your workout, the more calories you will burn.
Several studies support that exercise provides numerous health benefits; however, you need to exercise regularly and reduce the number of calories you consume to lose weight successfully.
Torching more calories than you consume is the key to successful weight loss.
Calories Burned in 30 minutes Of Using Exercise Compared to Race Walking and Competitive Football
|Type of Exercise|
125-pound person (56.70 Kg)
|155-pound person |
|Bicycling, Stationary: Moderate||210||260||311|
|Bicycling, Stationary: vigorous||315||391||466|
2- Using An Exercise Bike Enhances Sexual Function
Did you know that your favorite workout, such as a stationary bike workout, may help sexual function? It’s true — it reduces the chances of erectile dysfunction in men and enhances women’s arousal.
A 2018 study from the Journal of Sexual Medicine observed that physical activity improves erectile function for men affected by erectile dysfunction (ED) caused by physical inactivity, obesity, hypertension, metabolic syndrome, and/or cardiovascular diseases. And staying active can be a protective factor against erectile problems.
Another 2018 study from the Journal of Sexual Medicine found that regular exercise may indirectly enhance sexual satisfaction in women. Positive body image due to regular exercise also increases sexual well-being.
Also see: Is There a Difference In Weight Loss Versus Fat Loss?
3- Riding an Exercise Bike May Strengthen Your Bones and Joints
A benefit of exercise bikes is to strengthen bones and joints without putting much pressure on them. Compared to other high-impact aerobic exercises such as running, jogging, and jumping, your ankles, knees, hips, and joints are less stressed.
A stationary bike is a good option for people with joint issues or injuries. Since your feet don’t lift off the pedals with a stationary bike, this option is kinder to your joints; however, it still gives a challenging and efficient workout.
However, it is always best to discuss this with your doctor as a precaution before you begin cycling.
4- Stationary Bike Offers a Convenient Way to Exercise
One of the easiest and best ways to get started with your daily cardio is to hop on your exercise bike. Hopping on an exercise bike is an excellent way to start your day.
You can reap the benefits of using an exercise bike in your home office, bedroom, or patio.
Furthermore, you can do your workout after dinner, before breakfast, or during a break at work while reading the newspaper or a book, catching up on your favorite TV shows, or keeping an eye on your little ones.
Also see: 40 Fat Burning Exercises That Are Proven To Work – Backed by Science
5- Using An Exercise Bike Helps Burn body fat
Exercising at a high intensity helps to burn calories and develop strength, which, in turn, can lead to fat loss.
A 2010 research observed that indoor cycling, coupled with a low-calorie diet, efficiently reduced body weight and body fat in the people participating in the study. It was also effective in lowering cholesterol and triglyceride levels. The volunteers cycled for 45 minutes three times per week and ate 1,200 calories per day for 12 weeks.
If you are looking for a natural way to burn fat, I wrote a whole article discussing the top 18 Veggies That Destroy Stomach Fat – Backed By Science
6- Stationary Bike Helps Increase Endurance
It takes time and practice to develop endurance; however, you can speed it up by including stationary biking in your workout routine.
With improved endurance, you can complete any cardio or strength training comfortably without losing your breath too quickly.
7- Using An Exercise Bike Helps Keep Your Heart Healthy
Your heart is mostly made up of muscle, and like all muscles, it needs to be trained regularly to stay in shape. People who work out frequently are less likely to have a stroke.
One of the very best gifts you can give your heart is physical activity. A group of researchers at Johns Hopkins University found that combining regular exercise with a healthy lifestyle and diet protects against coronary artery disease and vascular disease.
8- Using Exercise Bike Tones Legs and Lowers Body Muscles
Riding a stationary bike is perfect for toning your legs, thighs, buttocks, arms, and abdominal and back muscles. Your muscles are especially working when you use a higher resistance.
An exercise bike will help you build your legs and lower body strength. If you are working out on a bicycle with handles, you will also build your upper body muscles, including your shoulders, biceps, and triceps.
According to Greg Robidoux, a physical therapist with the Cycling Medicine Program at Harvard-affiliated Spaulding Rehabilitation Network, “Spinning is a great cardiovascular workout and can help build lower-body muscle strength,”
Also see: 25 Minutes Yoga For Weight Loss For Beginners [With Videos]
9- Perfect Substitute for a Low-Impact workout
A stationary bike workout is ideal if you don’t enjoy or have difficulty performing higher-impact cardio activities such as running.
According to Harvard experts, riding a stationary bike is a low-impact workout that puts less stress on your joints, which makes it excellent and ideal for people with knee or hip issues or those recovering from orthopedic injuries.
10- Riding An Exercise Bike Can Put You in a Better Mood
One of the many health benefits of using an exercise bike is that riding exercise bike can put you in a better mood.
According to Harvard, exercise reduces levels of the body’s stress hormones like adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers, making your mood better.
And once you complete a hard workout, you’ll feel happier, more satisfied, and proud of your accomplishment, which helps boost your mood throughout the day.
Also see: 25 Best Yoga Exercises To Lose Weight Faster And Look Gorgeous [With Videos]
11- Using an Exercise Bike May Improve Your Blood Pressure And Total Cholesterol Level
A 2016 study issued in the Journal of Fitness Research examined the effects of two 30-minute spinning sessions with an hour of moderate-intensity workout amongst 36 people. After six weeks, the spinning group individuals showed more improvement in fitness, leg strength, blood pressure, total cholesterol level, and fat mass compared with the other group.
Another 2019 study recommended a combination of indoor cycling and diet to improve the lipid profile, lose weight, and reduce blood pressure. Researchers also concluded that indoor cycling alone may also enhance aerobic capacity.
People with high blood pressure have a significant risk factor for heart disease. Always talk to your doctor before you begin cycling.
Also see: How to Increase Metabolism: 27 Things You Can Do Right Now (Backed by Science)
12- Using a Stationary Bike May Reduce the Risk of Diabetes
Johns Hopkins University study showed that when mixed with strength training, regular aerobic workouts such as cycling, brisk walking, or swimming can lower the risk of developing diabetes by over 50% by allowing the muscles to process better glycogen, fuel for energy, which when damaged, leads to excessive blood sugars, and therefore diabetes.
13- Using An Stationary Bike Is Safer Than Road Cycling
Cycling outdoors can be an excellent exercise; however, it comes with certain risks, such as distracted drivers, uneven or slippery road surfaces, and even poor visibility. Furthermore, you might not be motivated to cycle outside when it’s too hot and humid or cold and snowing. It might not also be safe to do so.
With indoor cycling, you don’t have to worry about traffic or road conditions. You can exercise safely at a comfortable temperature any season of the year.
14- Using An Exercise Bike Develops Balance
Stationary biking also helps develop balance, coordination, and gait. It is useful for the elderly and individuals recovering from a chronic stroke.
Stationary Bike also helps prevent falls and fractures in the elderly.
A study showed stationary biking increases pelvic movement in older women, which in turn positively influences their balance.
15- Using An Exercise May Increase Your Life Expectancy
Regularly cycling on a stationary bike may contribute to increasing your life expectancy.
Several scientific studies have confirmed that physical activity could lower the risk of various diseases and preserve the immune system’s effectiveness in the elderly longer, consequently increasing life expectancy.
Thirteen studies representing eight different groups suggest regular physical activity increases life expectancy by 0.4 to 6.9 years.
16- Using An Exercise Bike Helps You Sleep Better and Enhance Your Energy
Riding a Stationary bike is excellent for your body and mind. It can also help you have a good night’s sleep and provide you with more lasting energy during your day.
According to Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep, based on available studies, there is solid evidence that exercise does help you fall asleep more quickly and improves sleep quality.
Pros Tips: Make sure to avoid vigorous exercise too close to your bedtime, or you’ll be too energized to fall asleep.
17- Exercise Bikes Are Affordable
Compared to a monthly gym membership, stationary bikes may be a better choice, especially if you are looking for convenience to work out at the office or at home.
If you’re willing to do some research, you can find a suitable bike at an affordable price. Plus, you can share your bike with the whole family.
18- Using A Stationary Bike Promotes Brain Function
Several studies confirmed that stationary biking helps improve cognitive function, memory, and attention. The good hormones released throughout the exercise and the action of pedaling play an important role.
A 2012 study observed that exercise might improve cognition among seniors.
Another study showed that cycling positively impacts speed across tasks requiring variable amounts of attention and inhibition.
A 2015 study showed that cycling stimulates motor regions in the central nervous system and activates the cerebral cortex, eventually improving motor learning and balance.
The researchers recommended stationary cycling exercises for stroke patients during rehabilitation.
How Long Should You Ride a Stationary Bike to Lose Weight
To lose weight, you need to burn more calories than you take in. To illustrate, the Mayo Clinic states that for every 3,500 calories you burn, you will lose a pound of fat.
How long you should ride an exercise bike to lose weight depends on many factors, including gender, age, weight, workout intensity, frequency, and duration of your workouts.
According to Harvard experts, a 155 person (70.31 Kg) should burn 260 calories riding a stationary bike at a moderate pace for 30 minutes. If you weigh less, you’ll torch calories at a slower pace. If you are heavier, you’ll burn more calories.
In other words, how long you should ride a stationary bike to lose weight depends on your workout’s intensity, the duration of your workout, your fitness level, and how clean and healthy your diet is.
The intensity at which you ride your stationary bike will dictate how fast you lose weight. In other words, the harder your workout intensity is, the quicker you will lose weight cycling.
According to the American Council on Exercise, a standard 45-minute group cycling class can help you burn about 350 to 600+ calories, depending on your size and your class’s intensity level.
Duration of Your Workout
The longer you work out, the more you will burn, assuming that you maintain the same intensity rate throughout your exercises.
Listen to your body while cycling: if you are in continual pain while using your exercise bike, do not ignore it. It might signify that your resistance is set too high for your fitness level. Take a short break and hydrate.
If you are a beginner, you will burn more calories. Try to vary your intensity consistently; it will improve your ability to lose weight with stationary bikes faster.
Gradually increase your stationary bike’s resistance as you continue to improve your physical fitness level.
By maximizing the resistance and maintaining the same intensity level, you can burn calories faster and reach your fitness goals.
Clean up your diet
You can cycle for seven hours a week; however, you will not get the best results if you’re overeating and consuming the wrong food. It’s essential to combine cycling with a healthy diet if you want your work to pay off.
The best weight loss diet comprises clean, whole foods like fresh vegetables, lean protein, and whole grains and is low in processed and unhealthy foods.
See also: 32 Foods That Burn Belly Fat Fast – Based on Science
Stationary Bike Workout Plan for Weight Loss
If you are looking to reap the benefits of a stationary bike for weight loss, the key is to start slowly and add more time and intensity progressively.
Begin with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness.
An exercise bike is an excellent benefit because it helps burn calories and body fat. If you have adopted a weight loss program, try to include riding a bike to make it fun and challenging.
Here is a Sample Exercise to Add to Your Weight Loss Workout Plan:
- First, begin with pedaling at a low intensity for about 8-15 minutes.
- Second, switch to medium intensity for about 4-6 minutes.
- Third, alternate between high intensity (2-5 minutes) and medium intensity (4-7 minutes) for the next 25 to 35 minutes.
- And finally, cool down by pedaling at a low intensity for about 7-12 minutes – do not forget to hydrate.
How to Choose the Right Stationary Bike
Commonly, there are three different kinds of stationary bikes: upright, recumbent, and dual-action. The benefit of exercise bikes you receive depends on the type of stationary bike.
Also, depending on your fitness level and workout goals, you can focus on just one bike. Before making a purchasing decision, you can try all of them at different times for more variety at a gym or a retail store.
Let’s explore the benefits of each stationary bike in detail.
The upright bike is one of the most popular types of stationary bikes among fitness enthusiasts. Click here to check an excellent upright bike on Amazon.
It’s comparable to a regular bike, with pedals beneath your body.
The upright bike exercises excellent cardio while strengthening your leg and core muscles. You can also use the upright bike, both standing and sitting.
One of the disadvantages of this type of bike is that the upright position can pressure your hands and wrists. Also, the small seat can be uncomfortable, particularly for longer workouts.
With a stationary recumbent bike, you sit in a comfortable, rested position on a larger seat that’s located back from the pedals. Click here to check out a great recumbent bike on Amazon.
The recumbent bike puts less stress on your joints, arms, shoulders, and back. With this type of bike, your body is fully supported, making your exercise less intense. You will also feel less fatigue and muscle soreness after your workout.
A recumbent bicycle is an excellent option if you have limited mobility, joint issues, injuries, or back pain. If you are overweight, a senior, or new to exercising, the recumbent bicycle may be a safer option.
A dual-action bike possesses a seat with the pedals positioned under you, and it also has movable handlebars. The handlebars move back and forth to target your upper body muscles.
So, while pedaling and strengthening your legs, you can also get a solid upper-body workout. Click here to check an excellent dual-action bike on Amazon.
Other Different Types of Bikes
One of the most popular indoor cycling classes is the indoor cycle bike, similar to an upright bike. But it possesses an elevated seat.
An indoor cycle bike typically has a resistance created with a weighted flywheel on the front, usually about 40 pounds. You can adjust the resistance to simulate hills or ride into the wind.
One of the less commonly used stationary bikes is a fan or air bike. This type of bike doesn’t have any preprogrammed choices. Alternatively, you can generate resistance by pedaling.
The quicker you pedal, the faster the wheel blades wheel and the more resistance you create. These bikes are usually less expensive than other types of stationary bicycles.
How to Ride a Stationary Bike as Beginner
- First, adjust the stationary bike’s seat to the proper height. If the seat is too low, you won’t get enough leg extension on the downstroke, and your legs will tire out faster. You’ll be straining if it’s too high and might hurt yourself.
- Ensure your upstroke knee does not exceed the hip level, while your downstroke knee should be about 85% straight.
- Hop on the bike and keep your knee in line with your toes.
- Grip the handlebars gently to reduce the tension in your neck and shoulders.
- Maintain your shoulders relaxed.
- Gently start pedaling and gradually increase resistance.
- Listen attentively to your body and adjust the tension and speed accordingly, and don’t hesitate to slow down or take a short break when needed.
Four Common Mistakes Beginners Make Using An Exercise Bike
- Keeping too much tension on the shoulders: Try to relax your shoulders’ muscles and enjoy your cycling workout by keeping your hands gently and comfortably on the handle.
- Bending your knees: Do not bend your knees while cycling. Always double-check to make sure they are straight to avoid any unnecessary pain.
- Bending your feet: Avoid flexing and exerting too much pressure on your feet by keeping them flat while cycling.
- Riding a stationary bike wearing running shorts or heavy sweats: Instead, opt for bike shorts, preferably padded ones, as most outdoor cyclists wear.
How to Stay Safe During a Stationary Bike Workout
- Always place your body correctly and use proper form. Seek advice from a certified personal trainer if you aren’t sure of the right position or correct form.
- Discuss with your doctor if you have any health issues such as balance, blood pressure, or heart health to ensure that a stationary bike workout is safe for you.
- Take small breaks in between to help your body recover whenever you experience any pain or muscle aches from cycling.
- When cycling in a spinning group class, don’t feel obligated to keep up with the group. It can be dangerous to push yourself too hard, particularly if you’re new to exercising. Remember, fitness is a journey. Small steps every day will lead you to a healthier and happier YOU.
Is a Stationary Bike Right For You?
Stationary bikes are great to help you keep yourself physically and mentally active at gyms or at home. Cycling is also a fun and easy way to get your cardiovascular workouts done either at the gyms or when the gyms are closed.
Do you prefer to cycle at home or join a cycling class? Whether you decide to join a spin class or have an exercise bike at home, there are many benefits to stationary cycling.
If you decide to join a group class, find a qualified instructor who can help you set up your bike, review safety information, and motivate you to derive the activity’s maximum benefits.
If you choose to cycle at the comfort of your home, check this Youtube video to help you get started. Make sure you learn the proper technique to help you reach your fitness goals.
I hope these benefits of exercise bike will inspire you to want to get on your bike and ride to reach your health and fitness goals.
If you are trying to convince your family member or friends to join a spin program with you, share this article with them to reap the benefit of an exercise bike.
Whether you decide to purchase a stationary bike to exercise at home or join a spin class, there are excellent benefits of using an exercise bike.
Begin your fitness journey today, and pedal your way to better health.