Whether you’ve just added one of the best exercise bikes to your home or are starting a new exercise routine, get ready to reap the rewards. Exercise bikes are popular home gym equipment – they don’t need to be constantly replaced, and even if you opt for models like Peloton Bike or Peloton Bike Plus, the monthly subscription is cheaper than most gyms. Also, you can cycle while watching television. But what are the benefits of regular cycling and are exercise bikes good for weight loss?
For those looking to lose weight, you should aim for 30 minutes of moderate-intensity cardiovascular activity at least five days a week, or at least 25 minutes of vigorous aerobic activity three days a week. If you’re looking to build muscle, you should stick to about three days of HIIT per week, but focus on shorter, higher-intensity sessions.
Cycling will help work specific muscles and can be beneficial for many parts of the body and health system. But, there are also things to keep an eye on. We spoke with Physical Therapist Anthony Maritato, from Choose PT 1st (opens in new tab)to find out exactly what 30 minutes on a stationary bike does to your body.
What muscles do you work on an exercise bike?
“When it comes to riding a stationary bike, the main muscle groups you work include the quads, hamstrings, and glutes,” says Maritato.
The quadriceps are the four main muscles on the front of the thigh. This group includes the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis muscles.
The hamstrings are the muscles behind your upper leg and include the semitendinosus, semimembranosus, and biceps femoris muscles.
The glutes are the hip muscle group. This is often called the buttocks and includes the gluteus maximus, gluteus medius, and gluteus minimus.
By pedaling with correct form, you can also work your abs. Most, a recent study (opens in new tab) found that “Stationary cycling exercise alleviates pain and improves sport function in individuals with osteoarthritis of the knee,” so it may even be a safer choice than other forms of cardio for those suffering from knee pain.
Is an exercise bike good for weight loss?
Maritato explains that weight loss can be achieved in many ways, from reducing caloric intake to increasing caloric expenditure and many variations in between.
A common recipe for weight loss is to burn 250 more calories per day while consuming 250 fewer calories per day to create a 500-calorie-per-day deficit. After seven days, that equals 3,500 calories, which equals approximately 1 pound of fat loss per week.
Riding a stationary bike is a wonderful weight loss method for several reasons:
- It is a form of non-impact cardiovascular exercise that can be performed indoors.
- It is easy to adjust the exercise intensity and exercise duration with each exercise session.
- It’s reasonably affordable
- Exercise bikes come in a variety of models and sizes, allowing multi-body exercisers to easily adjust the exercise bike to your body.
Here is more about how to lose weight using an exercise bike.
What can 30 minutes on an exercise bike do to your body?
There are several different benefits to regularly jumping on an exercise bike, including:
Reduce chronic low back pain: Continuous low-intensity exercise, such as riding a stationary bike, can reduce chronic low back pain. Studies (opens in new tab)found that riding a stationary bike for 30 minutes can improve the cardiovascular system, desensitize lumbar structures, increase circulation, and reduce stiffness.
Improved mood and brain function: While we don’t fully understand the exact mechanism of how regular exercise improves mood and cognition, there is a growing body of evidence to support this hypothesis. Several studies suggest (opens in new tab) that exercise may have a beneficial effect on hormone regulation. Other studies look at how exercise can help a person feel healthier, stronger and more empowered.
improved sleep: At the a 2012 study (opens in new tab)sleep data from 305 participants in total were analyzed and research suggested that participation in an exercise training program has moderately positive effects on sleep quality in middle-aged and older adults.
Who should avoid riding an exercise bike?
The most common injuries sustained when using a stationary bike are overuse injuries such as tendinitis or bursitis, or mechanical injuries related to improper fit of the bike to the cyclist.
Tendonitis and bursitis are acute inflammatory conditions in which the tendon or bursa becomes inflamed. This can happen when you increase intensity or duration too quickly, or when an exerciser neglects recovery time between workouts.
It is often difficult to know how much is too much, but a rule of thumb is to look for signs of acute inflammation and overtraining (opens in new tab). These signs may include tenderness on palpation, decreased range of motion, increased stiffness, and decreased performance.
Common causes of injuries on an exercise bike are:
- Low back pain attributed to the seat being too close to the pedals and the lumbar spine having too much lumbar flexion
- Knee pain attributed to too low a seat and too much knee flexion
- Neck and shoulder pain attributed to too much tension in the upper body
- Wrist pain attributed to poorly adjusted handlebars
If you’re adding an exercise bike to your home, it’s a good idea to invest in a pair of best indoor cycling shoes. It is also important to point out that the best exercise is one that is right for you and your body. If you’re not into cycling, there are other forms of cardio that may be better suited for you. Take a look at our treadmill x exercise bike confrontation here.
Looking for more inspiration? Read what happened when a TG employee went from not exercising to a month in a Peloton.
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