12 Ways A Stationary Bike Helps Improve Health

Cycling is a great exercise to burn calories and strengthen your lower body – and an exercise cycle allows you to cycle at the comfort of your home. An exercise cycle benefits your health in many ways, not to mention the choice of avoiding pollution and the changing climate. Here’s a list of the 12 benefits of an exercise cycle for your health. Continue reading.

Workout Blueprint: Stationary Bike

• Frequency: 5 times per week
• Benefits: Activates the lower body muscles and improves heart health and joint mobility.
• Equipment Needed: Stationary exercise bike
• Space Required: Small area
• Assistance Required: No
• Who Should Avoid: Anyone with balance, back, heart, or blood pressure issues.

Top 12 Health Benefits Of Riding A Stationary Bike

Stationary bikes are made for indoor workouts and can help you stay active regardless of weather conditions or time of the day. They can be adjusted to fit all fitness levels. From steady-state rides to interval training, you can use them in versatile ways. They offer numerous benefits like weight loss and improved heart health that are discussed as follows:

1. Aids Weight Loss

Stationary biking is a great way to burn calories. You can burn anywhere between 40-80 calories in just 10 minutes, depending on your body weight and exercise intensity. It is a great way to shed fat from your lower body as it activates the glutesⁱ  It jointly refers to the three muscles that make the gluteal region or buttocks which are crucial for movements. , quadsⁱ  It jointly refers to the four muscles that are located in the front thigh. They are used for running, walking, and cycling. , hamstrings, and calves.

Sven Vee, a vlogger, tried cycling for thirty days to get in better shape. He says, “I lost about 3 kgs which is not a lot, but that is mainly because I didn’t pay attention to changing my diet to something healthier. But it shows that just exercising and maintaining your diet does have a big influence on results at the end (i).”

2. Boosts Heart Health

Stationary biking is a cardio exercise that ups your heart rate and allows your heart muscles to work harder to keep up with the oxygen demand.

This, in turn, helps improve heart health. It has a positive cardiovascular impact.

3. Improves Strength

In stationary bikes, you can adjust the resistance of the wheel. You’d need to pedal harder to get the wheel moving. This ultimately helps improve the strength of your legs and lower body.

4. Reduces Diabetes Risk

Diabetes is closely related to obesity. Hence, losing weight may help reduce the risk of diabetes. Stationary bikes are great calorie burners and can help you lose weight.

5. Improves Joint Mobility

Cycling helps improve the range of motion of your joints.

It benefits the knees, ankles, and hip joints. When you pedal, all these joints rotate, improving their range of motion and strengthening them.

6. Boosts Brain Function

Several studies have confirmed that stationary biking helps improve cognitive function, memory, and attention (1), (2), (3). The good hormones released during the workout and the action of pedaling play a significant role. Overall, biking is good for your mental health.

7. Reduces Stress

Any form of workout helps release “feel good” hormones. As a result, you feel good at the end of the session. Stationary biking too helps you sweat and burn calories. This reduces stress levels and stimulates the release of serotonin.

8. Improves Balance

Stationary biking also helps improve balance, coordination, and gait. It is especially useful for the elderly and people who are recovering from a chronic stroke (1), (4). It also helps prevent falls and fractures in the elderly.

9. Increases Endurance

Endurance or stamina is not built in a day. It takes time and practice. However, you can speed it up by adding stationary biking to your workout regimen. You will be able to finish any cardio or strength training with more ease and without losing your breath too quickly.

10. Low-Impact Exercise

Stationary biking is a low-impact exercise compared to other forms of cardio, like Zumba and running.It is easy on your joints and heart. You can sit on the saddle and pedal your way to better health.

11. Great For Toning

Stationary biking is also great for toning your lower body. It acts on your glutes, hamstringsⁱ  The three muscles between the knee and the hip that are necessary for leg movements, such as standing and walking. , quads, and calves. You will shed fat from the legs and build lean muscle mass. It helps in muscle-building.

12. Is Very Convenient

This may not really be a health benefit, but it does benefit your health. If biking to and fro to work or school is not convenient for you, a stationary bike is a great option to keep yourself fit. Also, you can easily avoid heat, pollution, dust, rain, and all other outdoor factors that may prevent you from exercising.

Quick Tip

Do your cycling workout early in the morning for about 30-40 minutes to stay energized throughout the day.

Tips To Have A Good Stationary Bike Workout

Here are a few tips to make the most out of your cycling workout:

1. Saddle

Choose your saddle wisely. Your saddle or seat should be comfortable not to hurt your butt while working out.

2. Position

Get your seat fixed by a professional. If you are doing it yourself, keep in mind that your seat should be at such a height that your legs are only slightly bent while you are cycling. This way, you would not be putting excess pressure on your knee joints.

3. Handlebars

Most professionals recommend that you should buy an exercise bike with handlebars, and the handlebars should be adjusted to a height higher than your seat.

Using handlebars engages the upper body, which is not possible in mini exercise bikes that do not have handlebars. Also, the handlebars should be at a forearm’s distance from your body.

4. Resistance

Resistance is as much a part of your cycling workout as is speed. While speed provides cardio benefits, resistance is needed for strength training. If you do not use enough resistance, you are not working your muscles effectively. That means you will not burn as many calories. Use enough resistance to get better results.

5. Positioning Your Body

Do not lean forward or backward while cycling. Lean only a little and keep your core tight during cycling. When you lean forward too much, it interferes with your breathing and oxygen intake.

6. Have Variations

Make sure there is variety in your workout. Use varying speeds and resistances to enhance the results. You can also add 10 minutes of stationary biking to your regular workout routine.

7. Music

Use music to pep up your workout. Make a playlist. Choose songs according to their beats and use them to bring variation in your workout. You can pedal faster to fast-beat songs and use resistance for a slow-beat song.

If you have workout equipment at home and want to buy a stationary bike, here’s what you must keep in mind.

Quick Tip

Pair this cardio exercise with strength and resistance training, HIIT (High-intensity interval training), and calisthenicsⁱ  Strength training exercises that do not require tools or external machines. They entirely rely on body weight. to get the most out of your workouts.

If you have workout equipment at home and want to buy a stationary bike, here’s what you must keep in mind.

How To Choose Your Stationary Exercise Bike

• Your exercise bike should have a comfortable saddle that is adjustable to a good height.
• Know the weight your bike can take before buying.
• If you have back issues, get a bike with an attached backrest. On the other hand, if there are no back-related problems, do not get lured into buying a more expensive model just for the sake of an added accessory that you do not need.
• The handlebars should be adjustable and movable, much like a cross-trainer.
• Make sure your bike has an option for using resistance.
• Ensure your bike has a display screen that can show you your speed, heart rate, and the number of calories burned. This helps while working out as you can record your progress.
• There are options for exercise bikes that come with dumbbells or with a stepper and twister attached (like Bodygym’s 6000R model). There are also bikes that are modified as elliptical trainersⁱ  Stationary exercise machines that help perform full-body workouts. They are also known as cross trainers. and provide the benefits of the two. Choose whatever fancies you.
• Check out the reviews before you make your purchase to find out if the bike is sturdy and safe and can take a little rough use.

You can also choose exercise bikes in various styles based on your fitness goals and space availability. Learn more about them below.

Types Of Exercise Bikes

The most popular types of exercise bikes include:

• Upright Bikes: They mimic the traditional outdoor bicycles and are best for general cardio training.
• Recumbent Bikes: They come with a backrest for added support and are best for low-impact cardio or people with back or joint issues.
• Spin Bikes: They feature heavier flywheels and offer variable resistance and speed. They are best for high-intensity workouts.
• Dual-Action Bikes: They combine an upright bike with moving handlebars and are best for full-body workouts.
• Desk Exercise Bikes: They are compact and feature a small pedal system that can be placed under a desk. They are best for those with desk jobs.

Just like stationary bikes, treadmills are a popular fitness equipment option. When comparing elliptical vs treadmill, each has its advantages, and choosing the right one depends on your fitness goals, whether it is for low-impact workouts or high-intensity training. Discover how you can choose between an exercise cycle and a treadmill in the next section.

Exercise Cycle Vs.Treadmill

Exercise cycles, also known as stationary bikes, offer a low-impact, joint-friendly workout, making them suitable for individuals with knee or joint issues. They provide an excellent cardiovascular workout while targeting the lower body muscles.

On the other hand, treadmills offer a weight-bearing exercise that engages the entire body. This makes them effective for burning calories and building overall strength. Treadmills also simulate natural walking or running, which some find more engaging.

However, cycling on a stationary bike poses a lower risk of injury and stress on joints compared to running on a treadmill. In the end, it all boils down to your preferences and requirements.

Hope you now know how to make the best use of a stationary bike. Using it regularly can help improve your health. So, don’t wait up! Get your bike or a gym subscription and keep pedaling.

Infographic: 6 Health Benefits Of Riding A Stationary Bike

With a decent stationary bike, you can enjoy the advantages of outside cycling right at home. Aside from the apparent benefit of strengthening your lower body muscles, this exercise equipment has numerous other advantages to offer. It may help improve your overall health in addition to toning your body.

Check out the infographic below to learn more about the health benefits of using a stationary bike.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is cycling better than the treadmill?

Yes, cycling is a better choice than the treadmill. It reduces the risk of injury and puts low stress on joints and bones.

Which is better – walking or using an exercise bike?

The exercise bike is a better option compared to walking. It burns more calories and improves the strength of the lower body.

Does cycling make your butt bigger?

No, cycling will not make the butt bigger. It helps shape and tone the butt.

Illustration: Ways A Stationary Bike Benefits Your Health

Image: Stable Diffusion/StyleCraze Design Team

Exercise bikes are a great way to get fit and stay healthy. Learn about the benefits of using an exercise bike in this video!

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Reviewer Author Editor Fact Checker

Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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