With the exercise bike, you have a variety of options for your workout, from self-training to a variety of online streaming workouts and instructor-led sessions at the gym. You can do a super-strenuous interval cardio workout or go for a slow and steady endurance ride by simply turning the knob and changing the program.
“The intensity of your workout is determined by the level of exertion and the speed of your legs,” says Rhodie Lorenz, a professional cycling instructor. Because resistance can always be raised, you have the opportunity to constantly push yourself to the next level.”
Regardless of the type of workout, cycling provides a great cardio workout and strengthens your legs, upper body and abs. You can practice the same exercise with increasing loads or create a challenging workout plan to develop in harmony. Whichever type of workout you choose, you should enjoy it!
The ideal length and intensity for your workout on the stationary bike
Just 10 minutes of exercise a day replaces 150 minutes of moderate activity or 75 minutes of vigorous activity. You should work out for between 15 and 30 minutes. If you work out 5 days a week, a 20-minute workout on the exercise bike is ideal.
Jump on the exercise bike and while you’re reading an e-book, listening to music, enjoying a podcast or watching a video, 10 minutes of moderate-intensity riding will go by so fast you won’t even notice.
If you want to lose weight, exercising on a stationary bike speeds up the burning of calories and fat in your body. According to the American Council on Exercise, a 150-pound person can burn 132 calories in 30 minutes of cycling at a normal pace (10 km/h). Increase the speed to 20-25 km/h, and the same person will burn 272 calories. But the exact number of calories burned depends on your weight and the intensity of your workout.
Can I ride a stationary bike every day?
Even if you have a passion for working out indoors on your home exercise bike and you work out every day, it’s a good idea to switch to other workouts at least 1-2 days a week for balance and variety. “It’s important to balance the body by cross-training,” says Lorenz. “No single form of repetitive exercise can meet all your fitness needs.”
She recommends keeping three key components of a well-designed fitness programme in mind: cardio, strength and flexibility. If you ride for 45 to 60 minutes four to five times a week, supplement this plan with strength training and flexibility exercises. Exercise classes, running, pilates, yoga and any other activity are good for this.
Is cycling good for my knees?
Cycling is a great way to increase your low-impact cardio exercise. Much better than running on a treadmill. While the treadmill and exercise bike provide a great cardio workout, running can be hard on your knees and lower back. “For longevity and injury reduction, cycling is a better form of exercise for all ages and fitness levels,” says Lorenz.
If you feel tension in your knees, lower back or shoulders while riding, check your bike form and adjustment. The seat should be adjusted to a comfortable height with weight distribution in the centre, knees pointing forward, focusing on pushing and pulling the pedals. When your foot is at the bottom, your knee should have a slight bend.
Is it worth buying your own exercise bike?
Buying an exercise bike for home use won’t cost you much, and it gives you the freedom to exercise as often and as long as time allows. While a high-end exercise bike might cost a couple of thousand dollars, you can buy a new exercise bike for less than $200 from an online shop.
Do I cycle as a team or independently at home?
Whether you cycle in a group or independently at home depends entirely on your own preferences. The energy of group cycling, for example, can motivate you on those days when you don’t feel like doing it alone.
“Riding in a dark room with loud music and the personal energy of other riders creates an unforgettable experience,” says Lorenz.
At the gym or studio you are likely to work out harder. But training at home allows you to structure your workout so that you can focus on the things you really need to. You could even watch your favourite TV show, listen to a podcast or just relax while you work out. Create your own workouts depending on the time you have. Start by choosing your favourite songs and then either pedal faster or increase your resistance in rounds of interval training.