There are numerous benefits to using an exercise bike that are worth mentioning. Regularly riding your bike can help you enhance your mental and physical health, as well as your outdoor cycling abilities. You looked at the most recent studies and articles to discover the most huge benefits of indoor cycling.
Are you looking for more fitness advice? To select a machine that fits your space and budget, look through our roundup of the top exercise bikes.
- It helps your physical health in a variety of ways:
Regular indoor cycling has numerous health benefits, according to a systematic research published in Medicina in 2019. The workout can help you increase your VO2 Max, or the greatest quantity of oxygen you can use while exercising. This is an important measure of aerobic fitness; the higher your VO2 max, the more effective your body is in converting oxygen into energy.
According to the review, regular riding can lower blood pressure and enhance bone density, though additional research is needed to determine whether cycling is considerably superior than other kinds of exercise in this regard.
Other studies have found that all types of cycling can help people with diabetes minimise their risk of dying young (JAMA).
In general, cycling can help you improve various aspects of your physical health, particularly if you cycle at a high enough intensity or for long enough periods of time.
- It improves your mental health:
Multiple academic studies have found a positive correlation between exercise and mental health, with aerobic activity (such as cycling) having beneficial effects on those who suffer from anxiety and depression.
A short study published in Behavior Research & Therapy in 2004 found that aerobic exercise, such as indoor cycling, lowered participants’ anxiety levels. It also possesses anti-depressive properties, according to a larger 2018 systematic study published in the Depression and Anxiety journal.
Furthermore, a study published in Psychology and Aging indicated that 15 minutes of moderate indoor cycling improved cognitive performance – so if you’re having trouble finishing a sudoku, it might be time to get in the saddle.
- It has the potential to be social:
Gone are the days when stationary cycling was a solo activity with the only thing to look at being a tiny electric screen in front of you that showed you how far you had to go in your workout. These days, you may easily connect to the rest of the world and even digitally meet up with your buddies to cycle together.
Zwift, a famous virtual cycling app, allows you to cycle and train in a virtual world from the comfort of your indoor bike, where you may ride alongside other riders from all over the world.
You may join a group spin class on your Peloton Bike or using the iFit app because many fitness companies now offer live workout classes. These are beneficial for athletes who lack motivation because the instructor will encourage you to work harder and you will be able to compare your performance to others in the class.
- It consumes a lot of calories:
Working out on an exercise bike is undeniably one of the most efficient ways to burn calories. A short study published in the journal Medical and Science in Sports and Exercise found that just 30-45 minutes of cycling will increase your basal metabolic rate, which means you’ll burn calories long after your workout is over.
Indoor cycling also allows you to simply change your exercises. A higher-impact HIIT session or interval workout can push you harder and keep your heart rate elevated for longer than a steady ride if you want to burn more calories.
5: It has a modest environmental impact:
Cycling is significantly gentler on the joints than other high-impact aerobic activities like running since it puts less pressure and shock on the joints and muscles. This makes it an ideal workout for those who are recovering from an injury or who have difficulty with impact-bearing sports.
6: It burns fat:
If you want to lose weight, stationary cycling gives you a high-intensity workout that can help you lose weight. According to a 2010 study published in the Portuguese medical journal Arquivos Brasileiros de Cardiologia, study participants lost body mass, fat percentage, and BMI following 12 weeks of regular indoor cycling (45 minutes, three times a week) combined with a restricted diet (BMI).
Another 2017 study published in the Journal of Exercise Rehabilitation found that participants who part in a 16-week spinning programme had a lower BMI and decreased body fat percentage.
Finally, a 2018 study published in the Journal of Education and Training Studies discovered that four participants who were classed as “pre-obese” had moved into a normal weight range after six weeks of regular spinning courses. Furthermore, two people who had previously been classified as obese had reverted to a state of pre-obesity. It’s crucial to remember, though, that these findings should be considered in the context of good dietary improvements among the participants.