Its majesty, the stationary bike, has ruled the fitness industry for a while. They are lauded for being an effective and efficient way to stay in shape. Industry experts state that these pieces of equipment support your cardiovascular system and also have a positive impact on your overall health. Those looking for a low-impact workout that will benefit their general fitness might find their match in an exercise bike.
You don’t have to settle on one model just yet if you’re still uncertain. In the following article, we’ll outline all the relevant advantages of using stationary bikes.
Everyone and their dog knows that the most optimal way to reduce BFP (body fat percentage) and remain in a calorie deficit is a combination of a healthy diet and appropriate workouts.
For that reason, cycling is the prime activity if you want to burn calories quickly.
Depending on how intense and how long the workout is, you could be looking at burning up to 600 calories. Certain findings indicate that regular, vigorous cycling burns a considerable number of calories in under 30 minutes. But how do you monitor your progress? By using smart body fat scales like EROS, you can keep track of numerous body metrics, including your body fat percentage.
Strengthens Muscles and Joints
A stationary bike can help you work on your lower body and leg muscles. If you need to strengthen your calves, quadriceps, and glutes, consider trying this fitness machine. The science behind it is pretty straightforward: you’ll use your lower body muscles and engage your knees, hips, and ankles as you pedal. With the types of movements you’ll be employing, you’ll also work on improving your joint mobility.
Improves Cardiovascular Health
One of the most significant fitness bike benefits is improving cardiovascular health. Namely, these aerobic exercises should make your muscles, lungs, and heart stronger. Cycling is a great substitute for running and jogging, two of the most popular cardio exercises.
You may wonder if you’ll truly get something from these activities. Well, they have a favorable effect on your blood pressure and flow, lower the risk of getting heart disease, and keep your cholesterol levels in check. Not bad, right?
We’d be remiss not to mention all the benefits of exercise on our mental health. Unfortunately, we live in a time when stress permeates every aspect of our lives. However, not all hope is lost. Some evidence suggests cycling can lower the levels of our body’s stress hormone, cortisol. Moreover, this activity stimulates the release of the so-called happiness hormones — serotonin and endorphin.
The effects of these hormones can last long after your workout, helping you feel more at ease. As with any exercise program, you’ll focus on your breathing and pedaling, which will allow you to relax and de-stress. If you like to hit the gym, you can also interact and exercise with others and lower your anxiety levels further.
If you’re just commencing your fitness journey, you must be concerned about the number of exercises you’ll encounter, each claiming to do wonders. The truth is — you need to tread lightly at first because not all workouts are beginner-friendly. You want to avoid injury at all costs. Whether you’re just starting or want to do a high-intensity exercise, stationary bikes are suitable for everyone, even those recovering from an injury. Of course, if you fall into the latter group, consult a professional beforehand.
With these fitness machines, you get to adjust the resistance and speed, which is what makes them so versatile. Those unsure where to start can look up online tutorials, as there are plenty of helpful guides for all fitness levels.
The last of our stationary bike advantages relates to its cardiovascular benefits. You’ll start building your cardio and muscle endurance as you exercise, improving your stamina. The more regular your exercise sessions are, the better your performance and ability to work out for prolonged periods. Since cycling is a low-impact workout, the mere turning of pedals will increase your endurance over time.
Tips for Getting the Most Out of Stationary Bikes
Now that you know all the benefits of exercising on a stationary bike, let’s look at different ways to make those sessions more effective.
- Adjust the bike. Ensure the bike is set to fit your height and the handlebars are in an appropriate position.
- Select the right type of stationary bike. Upright and recumbent bikes are the two most popular types. Choose the former if you want to increase muscle mass, while the latter is better suited for those who prefer comfort.
- Your posture matters. Your upper body should be leaning slightly forward when you cycle. Moreover, keep your shoulders relaxed and make sure to engage your core.
- Take a break. As with any type of exercise, knowing when to stop is essential. Make sure you rest regularly and try not to overexert yourself.
The advantages of using a stationary bike are aplenty, whether you’re a seasoned athlete or a beginner. In the long run, if you are consistent, expect to see a positive impact on your health. These changes might not be immediately visible to the naked eye, but there’s a solution to that as well. You can always check out a smart scale like INEVIFIT’s EROS, allowing you to monitor your progress even during those initial stages. Then, as you increase the duration and intensity of your workouts, the results will become evident.