If you’re searching for a gentle yet strenuous aerobic workout, an exercise bike is hard to beat. Although this is a low-impact workout, it beats all other cardio machines in terms of exercise intensity and calories burned.
Continue reading to learn about the five amazing benefits of indoor exercise bikes.
1. Best For Different Health Conditions
Cycling on an indoor exercise bike regularly, like other types of exercise, has been associated with a decreased risk of developing certain medical ailments, for instance, a 2017 study discovered that cycling was connected with a decreased risk of cancer, and early death[1].
Additionally, a 2016 Danish research discovered that cycling for commuting and enjoyment was continuously associated with a decreased risk of type 2 diabetes[2].
So, if you have diabetes, aerobic activity such as indoor cycling may be precisely what the doctor may recommend. However, first, consult your physician.
Cycling improves the efficiency of the muscles to use glucose, which means that your blood sugar level is likely to decrease. Basically, cycling decreases blood sugar in the body by using it as a source of energy.
Your doctor will need to change your prescriptions if you have diabetes. Scheduling your classes and food consumption at the same time each day will help maintain an even blood sugar level. Before class, speak with your instructor.
By modifying speed and/or resistance, most programs allow you to customize the intensity of the workout to your fitness level and resistance
If you are at risk of developing heart disease or heart attacks, a vigorous aerobic workout, such as indoor cycling, can help lower your blood pressure and “bad” (LDL) cholesterol while increasing your “good” (HDL) cholesterol.
The American Heart Association suggests 150 minutes of moderate-intensity cardio each week (which can be split up anyway you like), but first, consult with your medical professional… Even if you have pre-existing heart disease, an indoor cycling program may frequently be customized to meet your unique needs.
If you have arthritis and believe you should avoid activity, consider Indoor cycling, with your doctor’s consent, maybe the key to increasing your energy and boosting your mood, as well as protecting your joints.
2. Improves Cardiovascular Health
As previously said, cycling is an excellent type of “cardio”. According to a 2019 review paper, Indoor cycling can enhance aerobic capacity, or the circulatory system’s capability to use and deliver oxygen to the “working muscles” [3].
Additionally, you do not have to ride for hours to gain the desired benefits such as weight loss: According to the Mayo Clinic, even cycling for ten every day can help you improve overall health and your fitness level.
Furthermore, biking also includes “high-intensity interval training”: (HIIT), a form of exercise that includes performing “bursts of activity” at a maximum effort followed by brief rest intervals.
According to the 2017 review, along with improving heart function, HIIT cardio has been shown to increase VO2 max (the maximum amount of oxygen your body can use during exercise), insulin sensitivity (the degree to which your cells respond to insulin), and blood pressure and also Improves cardiovascular health[4].
3. Increase Strength Of Your Muscles
It’s no surprise that bike cycling is good for your lower limb. When you pedal, your calves, glutes, hamstring, and quadriceps are all activated, and you may increase the strength challenge on these muscles by adjusting the resistance on your bike.
According to 2015 research, biking can help build muscle and increase strength[5].
However, it is unlikely to be as effective as resistance exercise and it may need an extended training time to achieve the same results as weight training.
Cycling requires more than just your legs. The back and core are the unsung heroes of bike cycling. Proper cycling form requires working the muscles with your “torso” to avoid hunching over the handlebars. If you cycle frequently enough, you will most certainly notice that these muscles become stronger.
4. Improve Posture And Coordination
Cycling on a bike certainly can help with posture, as long as you exercise in proper form (the body posture), which includes sitting erect with a neutral straight spine (not rounded or arched) and bringing your shoulders back and down (not “hunching” them in an upward direction by your ears).
By maintaining proper posture during cycling, you can overcome the bad posture that we develop as a result of our sedentary working practices.
There’s been a lot of talk and hype about the Peloton bike and app lately.
5. Boosts Mental Health
Try some music while cycling, it will do wonders for your mood. That is because let’s face it, it is difficult not to smile while sweating on a bike with some fiery music on.
According to a 2017 study, those who biked had a considerably reduced risk of stress than those who didn’t[6].
While no sort of exercise can replace actual treatment for mental health issues such as depression or anxiety, the evidence does appear to indicate that it has a significant psychological benefit.
Cycling vigorously can help develop significant mental strength. By overcoming the discomfort of being out of breath and physically exhausted, you can develop self-esteem and confidence that will carry over into other aspects of your life.
Consult your physician prior to beginning any exercise program if you are new to exercising, currently taking medications, or have any medical concerns.
Conclusion
Cycling indoors can help you achieve your health objectives regardless of the weather. Along with its numerous cardiovascular benefits, the stationary bike can aid in muscle strength development, boosts mental health while being gentle on the joints.
Track your progress over time with an app or notebook so you can see your improvement and stay inspired.
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References
1. Celis-Morales CA, Lyall DM, Welsh P, Anderson J, Steell L, Guo Y, et al. Association between active commuting and incident cardiovascular disease, cancer, and mortality: prospective cohort study. 2017;357:j1456.
2. Rasmussen MG, Grøntved A, Blond K, Overvad K, Tjønneland A, Jensen MK, et al. Associations between recreational and commuter cycling, changes in cycling, and type 2 diabetes risk: a cohort study of Danish men and women. 2016;13(7):e1002076.
3. Chavarrias M, Carlos-Vivas J, Collado-Mateo D, Pérez-Gómez J. Health Benefits of Indoor Cycling: A Systematic Review. 2019;55(8):452.
4. Vollaard NBJ, Metcalfe RS. Research into the Health Benefits of Sprint Interval Training Should Focus on Protocols with Fewer and Shorter Sprints. Sports Medicine. 2017;47(12):2443-51.
5. Ozaki H, Loenneke JP, Thiebaud RS, Abe T. Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms. Acta physiologica Hungarica. 2015;102(1):1-22.
6. Avila-Palencia I, de Nazelle A, Cole-Hunter T, Donaire-Gonzalez D, Jerrett M, Rodriguez DA, et al. The relationship between bicycle commuting and perceived stress: a cross-sectional study. 2017;7(6):e013542.
