The most powerful home gym, which provides the easiest and smartest workout experience. No professional installation needed. Easy to move around and tuck away. Buy Now!
- Accessories Available
Foldable design
Most powerful home gym
- Speediance Gym Monster
Up to $650 OFF
Free Lifetime Membership
- All in one Smart Home Gym
500+ Movements Built-in
Full Body Strength Training
- Smart Home Weight Set
Progress tracking
Smart training modes
- Digital Fitness Of Future
AI-powered software
Out-of-box design
- FREE Lifetime Membership
Buy now and Get
Lifetime membership for Free!
- Accessories Available
Not Sure Exactly What You Need? Get In Touch Our Dedicated Expert Team Are On Hand To Help. Trust The UK's No.1 Bike Specialists - 0% Finance Available - Hurry - Shop Our Store Now!
- Bikes & Frames
Check Out Our Full Range of Bikes
From Mountain Bikes To Hybrid Bikes
- Road Bike Sale
Road Bike Savings Here
Smooth Rides, Smoother Prices
- Components
Why Not Upgrade or Replace You Old
Components? We Only Stock The Best
- MTB Sale
Massive savings on MTBs
From Nukeproof to Santa Cruz & More
- Bikes & Frames
Download your Free App and Activate on your Device. See Ratings & Read Reviews, Access Now. No Sign-up Required. Your App is Ready to Install. Get the Latest Version Here (2024).
Search results
Apr 22, 2024 · A dual-action bike provides an optional full-body workout. You push and pull the handlebars with your arms (similar to an elliptical) while you pedal. You sit upright with the pedals below...
- Overview
- What are the benefits of a stationary bike workout?
- Workout plans for different fitness levels
- Types of stationary bikes
- Safety tips
- The bottom line
Riding a stationary bike regularly can support your overall health, cardiovascular fitness, and lower body muscles, among other advantages.
Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles.
Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.
Read on to learn more about the benefits of a stationary bike workout, and the kinds of workout plans that can help you reach your fitness or weight loss goals.
1. Boosts cardio fitness
Cycling is an excellent way to get your heart pumping. Cardiovascular or aerobic workouts, such as cycling, strengthen your heart, lungs, and muscles. They also improve the flow of blood and oxygen throughout your body. This, in turn, can benefit your health in a number of ways, including: •improved memory and brain functioning •lower blood pressure •better sleep •improved blood sugar levels •a stronger immune system •better mood •lower stress levels •more energy
2. Can help with weight loss
Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly. Burning more calories than you consume is the key to weight loss.
3. Burns body fat
Working out at a high intensity helps to burn calories and build strength, which, in turn, can lead to fat loss. A 2010 study found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in the study’s participants. It was also effective in lowering cholesterol and triglyceride levels. The participants cycled for 45 minutes three times per week, and they consumed 1,200 calories per day for 12 weeks.
For beginners
If you’re just beginning to building your fitness, the key is to start slowly and to gradually add more time and intensity. Start with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness. Here’s a sample beginner’s workout: 1.Start off pedaling at a low intensity for 5-10 minutes. 2.Switch to medium intensity for 5 minutes, followed by: •high intensity for 1-2 minutes •medium intensity for 5 minutes •high intensity for 1-2 minutes •medium intensity for 5 minutes 3.Finish by pedaling at a low intensity for 5 minutes.
For weight loss
This type of workout helps to burn calories and body fat, and it can be a good option to include in a weight loss plan. It’s also a good option if you want to switch up your resistance levels quickly. Here’s a sample weight loss workout plan: 1.Start off pedaling at a low intensity for 5-10 minutes. 2.Switch to medium intensity for 3-5 minutes. 3.Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes. 4.Cool down by pedaling at a low intensity for 5-10 minutes.
For interval training
Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training. Here’s a sample interval training plan: 1.Start off pedaling at a low intensity for 10 minutes. 2.Switch to medium intensity for 10 minutes, followed by: •high intensity for 2 minutes •low intensity for 2 minutes •high intensity for 2 minutes •low intensity for 2 minutes •high intensity for 2 minutes 3.Cool down by pedaling at low intensity for 5-10 minutes. Over time, you can increase your intervals one minute at a time.
There are generally three different types of stationary bikes: upright, recumbent, and dual-action. Each one offers slightly different benefits.
Depending on your fitness level, joint health, and workout goals, you can focus on just one bike, or for more variety, you can try all of them at different times.
Stationary bikes are safer than riding a bike out on the road, but there are still safety concerns to consider:
•You may develop muscle fatigue or injury from the repetitive motion or from using poor form.
•You could fall off the bike or injure yourself if you don’t balance yourself correctly.
To stay safe with a stationary bike workout, keep these tips in mind:
•Always position your body correctly and use proper form. If you’re unsure of the right position or correct form, ask a certified personal trainer for help.
•Take a break to allow your body time to recover if you develop any pain or muscles aches from cycling.
Cycling indoors can help you meet your fitness goals in rain, shine, or whatever the weather throws at you. In addition to its many cardiovascular benefits, the stationary bike can help you boost your muscle strength, lose weight, and burn body fat while being kind to your joints.
Use an app or journal to track your progress over time so you can see your results and stay motivated.
- Lauren Bedosky
- All Levels Welcome. This 53-minute, beginner-friendly stationary bike workout is primarily aerobic. It incorporates short, challenging intervals to build fitness and burn calories, Kate Ligler, NASM-CPT, CES, PES, a MINDBODY wellness specialist and designer of the workout, told Health.
- Cardio and Strength for Higher Levels. This 34-minute routine builds three key elements all indoor and outdoor cyclists need to perform their best: cardiovascular fitness, leg strength, and an efficient pedal stroke, said Emily Booth, national education manager of indoor cycling for Life Time.
- Intro to Hill and Speed Intervals. This 44-minute workout is perfect for beginner-to-intermediate riders, said Lauren Kanski, NASM-CPT, a New York City-based trainer.
- Cycle Fartlek. Fartlek training is a fun way to mix HIIT with steady-state cardio, said Kristian Flores, CSCS, a strength and conditioning coach in New York City.
Jan 2, 2024 · The idea of the strength and conditioning program was primarily focussing on fewer movements per session, but at a faster speed so as to generate higher force, as well as exercises providing an...
May 21, 2024 · This stationary bike workout for beginners is a great way to get started with cardio exercise. Vary your speed or resistance for a 20-minute session.
Aug 23, 2019 · 4 Week Exercise Bike Workout Plan. 23rd Aug 19. By Joshua Pearson - EQF Level 5: 'Fitness & Weight Loss', 'Sports & Exercise Nutrition' Share. Exercise bikes are incredible machines for your home gym.
People also ask
Should I start a stationary bike workout?
What exercises do you do on a bike?
What makes a good exercise bike?
Should you do a 30-minute stationary bike workout?
Are exercise bikes good for a home gym?
What is the best exercise bike for heavy people?
Sep 7, 2022 · Cycling. Get the Most Out of Stationary Bicycle Workouts. By Elizabeth Quinn, MS. Updated on September 07, 2022. Reviewed. by Tara Laferrara, CPT. Print. Table of Contents. View All. Types of Stationary Bikes. How to Set Up Your Bike. Correct Bike Posture. Benefits of Stationary Biking. Preventing Injuries.
