It might surprise you to learn what health benefits await you simply by riding your stationary bike. As a matter of fact, if you alternate high-intensity cycling with breaks, you can burn upwards of 200 calories in as little as 30 minutes.
Cycling on a stationary exercise bike is an efficient and effective technique to burn calories and fat from your body while also improving your cardiovascular health and the strength of your muscles, lungs, and heart.
Compared to other forms of cardio equipment, a stationary bicycle places less stress on your joints while still providing fantastic aerobic exercise. People have been using a stationary bike for years to work out, and it’s still one of the best ways to get in shape.
A 2010 study, conducted over 12 weeks, showed that eating a healthy diet and riding your stationary bicycle for 45 minutes three times a week can lower both your body weight and fat. Consistent cycling can also increase your stamina, build muscles, increase energy levels, and promote better sleep. This is thanks to the increase in cardiovascular fitness.
If you’ve been cycling for a while now or are new to the sport, here are a few ways to get the most out of your workout.
Take advantage of intensity levels. Try to work out near levels 7-9 for higher intensity, with recovery levels around 5-6. If your goal is to lose weight, alternate between high and medium levels for 20–30 minutes, allowing for recovery in between. Many stationary bicycles have intensity workouts built-in. Start small and increase your workouts as you go.
Proper posture is key. Keep your head up and your feet flat. Another tip, try not to lean forward on the handlebars. This redistributes your weight and can cause issues like wrist and back pain. Sometimes your workout lends to this position, but the straighter you can sit, the better.
Take the time to set up your bike properly. It might seem like a big deal to make sure the handlebars are at the right angle or that the seat is adjusted so you can sit on the widest part easily. Still, these little things can add up to big things when you don’t take a few extra minutes to ensure they’re exactly as you need them to be.
Once you’re satisfied with the setup and comfortable with some intensity workouts, check out online videos with stationary bike workouts to up your biking game. You’ll be happy with the results and health benefits you can achieve with just a few days of work a week.