BENEFITS OF CYCLING + HOW TO CYCLE TO GET THE MOST OUT OF YOUR WORKOUT
Biking is one of the best ways to exercise and get fit. Did you know it is actually the best way to exercise if you have osteoarthritis, since it doesn't stress out your joints? Not only is cycling really great for your physical health, it is also so beneficial for your mental health too. Regular cycling can be great for those dealing with anxiety and depression. Continue reading this blog for more ways cycling can be beneficial along with tips and tricks to get the most out of your workout!
7 Great Benefits of a Stationary Bike Workout
1. Boosts cardio fitness
2. Can help with weight loss
3. Burns body fat
4. Provides a low-impact workout
5. Strengthens legs and lower body muscles
6. Allows for interval training
7. Safer than road cycling
12 Ways A Stationary Bike Helps Improve Health
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 glutes, quads, hamstrings, and calves.
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.
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. The good hormones released during the workout and the action of pedaling play a significant role.
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. 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, hamstrings, quads, and calves. You will shed fat from the legs and build lean muscle mass.
12. Is Very Convenient
This may not really be a health benefit, but it does benefit your health. If biking to and from 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.
Tips to Have A Good Stationary Bike Workout
Choose your saddle wisely. Your saddle or seat should be comfortable not to hurt your butt while working out.
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.
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.
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.
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.