Exercise Bike Benefits
Regular exercise by stationery bike helps you manage your weight, strengthen your immune system and reduce your risk of developing a chronic illness. The Centers for Disease Control and Prevention (CDCP) recommend 150 minutes of moderate intensity cardio training per week to adults. Therefore, every day you can just ride on a stationary bike for 20 minutes. You can fulfill this recommendation and enjoy all the health benefits and more with a stationary bike. Beginners in training can easily handle moderate activity on a stationary bike and those in better shape can easily increase the intensity to get a solid workout.
Comparison of 9 different exercise bikes
|Exerpeutic Folding Magnetic Upright Bike with Pulse
|31 x 19 x 46 inches
|Pro Indoor Cycling Bike by Sunny Health & Fitness (SF-B901)
|48.5 x 20 x 46.5 inches
|Marcy Magnetic Recumbent Bike ME-709
|55.5 x 25 x 37.5 inches
|BRF700 Fan Upright Exercise Bike
|45.6 x 22 x 45.5 inches
|DeskCycle Under Desk Exercise Bike and Pedal Exerciser
|24 x 20 x 10 inches
|Exerpeutic 400XL Folding Recumbent Bike
|33.1 x 18.9 x 46.1 inches
|Sunny Health & Fitness SF-B1002 Belt Drive Indoor Cycling Bike
|44 x 20 x 44 inches
|Sunny Health & Fitness SF-B0418 Magnetic Mini Exercise Bike
|21.7 x 14 x 18.1 inches
|FitDesk Desk Exercise Bike and Office Workstation with Massage Bar
|28 x 16 x 45 inches
Cycling while stationary is considered a cardiovascular exercise. Regular cardio exercises help reduce high blood pressure, regulate blood sugar, and can prevent heart attacks. According to the Mayo Clinic, regular use of a stationary bike helps your heart become more efficient at pumping blood. It also increases the amount of good cholesterol (HDL) while decreasing the amount of bad cholesterol (LDL) in your system, resulting in less plaque buildup in your arteries. Just riding a stationary bike 30 minutes a day, five times a week can even extend your life also.
Cycling targets most lower body muscles and strengthen it. There are options to increase and decrease your resistance. This provides an effective strength training for the lower part of your body. When cycling is repeated for a while, it burns fat and makes your muscles work efficiently. It strengthens the muscles of the lower part of your body and forms a strong core.
Reduces the risk of type-2 diabetes
Endurance sports such as cycling on an exercise bike offer many benefits for diabetics. When we exercise or play, our muscles use glucose, which lowers blood sugar levels. An excess of sugar in the blood characterizes diabetes. Numerous scientific studies have shown that sports and physical activity lower blood glucose levels in diabetics. Regular sports or exercise make the body more sensitive to insulin, which means that the amount of insulin needed to lower blood glucose levels decreases. Sport therefore promotes a better natural regulation of blood sugar levels.
It helps losing weight
That should have been at the top of the list of benefits of cyclical exercise, what are you saying? We are trying to lose weight these days. And this exercise cycle can be exactly what you need! As it is a good cardio exercise and an effective strength training option, cycling burns a lot of calories. A 135-pound woman can burn up to 500 calories in an hour of cycling. Cycling has a double impact on your weight loss goals because it not only burns fat but strengthens muscles. Riding a bike regularly for 20 minutes helps you maintain your weight on days when you do not have much time to train.
Enjoy the endorphins!
When you exercise on a stationary bike, your body secretes hormones, including endorphins and serotonin, which provide you with a state of well-being. These hormones called happy hormones regulate mood, stress and anxiety. They explain the anti-stress and antidepressant effect of the sport as well as the feeling of happiness that it exerts. If you want to receive your dose of endorphins and feel the feeling of euphoria, you must pedal on your exercise bike for at least 1 hour or 2 hours!
According to a study published in the journal Psychotherapy and Psychosomatics, cycling has improved energy levels by 20% and reduced fatigue by 65%. Why do you ask? It’s simple: the cycle triggers the brain’s release of the neurotransmitter dopamine, which is linked to energy.
Low risk exercise:
The incredible benefit of cyclic exercise is that it is a low-risk, low-impact exercise. With a complete cardio such as running, jumping, etc., there is a risk of knee injury because they are constantly under shock and the joints of the knee and ankle. But with cycling, the impact on the knees and other joints is very small. In fact, studies show that instead of harming your joints, cycling strengthens them.
It lowers your cholesterol
Cholesterol is not bad in itself; it’s just the excess cholesterol that increases the risk of cardiovascular disease. However, “good” cholesterol can be distinguished from “bad” cholesterol. What is important to know is that sport promotes good cholesterol and lowers bad cholesterol. Many scientific studies have analyzed the positive effects of sport on cholesterol and it is advisable for people with cholesterol problems to exercise regularly and to do physical activity!
Improved joint mobility
Cycling helps to improve the range of motion of your joints. The knees, ankles and hip joints motions are improved by cycling. When you paddle, all these joints rotate, which is beneficial for their range of motion and strength.
Easy and practical
Cycling can be practiced at all levels of exercise – beginner, intermediate and advanced. Since cycling gives you the ability to improve your stamina, punching power and pace, you can adjust them to your own level. Stationary bikes are also very useful because you can perform several tasks at the same time as an exercise bike. You can watch TV, read books, brush books and do many other things just by sitting down. It’s really a boon for us who are cursed with a life always busy and always hectic and who can not find the time that suits our exercise.
It can be done in all climate
You see, sometimes it’s too cold, sometimes too hot and sometimes it’s raining! It almost seems like fate conspires to prevent you from exercising. With the indoor bike, you can get your cardio without any climatic interference. So, it’s win-win.
Mood is elevated:
Yes of-course! Many call stationary bike a mood elevator. It improves mood and boosts energy levels to a great extent. It is also an excellent stress-reliever. Cycling is a definite advantage as a stress defender or soothing mood. It improves your physical and mental health.
Oh, you know how envious you are every time you see a cyclist’s legs or buttocks! On many occasions, the bike trains your quads, your calves and your glutes to sculpt them into a attractive form. Cycling targets most muscles in the lower part of your body: inner thighs, outer thighs, hamstrings, calves, shins and glutes. So, more thunder thighs or thick calves.
Better overall health:
Cycling not only contributes to weight loss, but also improves your overall health. According to a recent study, a cyclist lives two years longer than non-bikers and suffers from less than 15% of illnesses. Cycling is also amazing for cardiovascular health. As a result, it improves internal health and increases longevity.
Advice for a good bike workout
Wondering how to use the exercise bike effectively and efficiently? Here are some tips you should incorporate into your cycling workout to get the best results from your session:
Choose your saddle wisely. Your saddle or seat should be comfortable so you do not hurt your buttocks during your workouts.
Get your seat set by a professional. If you do it yourself, remember that your seat should be so high that your legs are only slightly bent during cycling. It eliminates the risk of putting pressure on your knee joints and also gives you better control.
Most professionals recommend the purchase of an exercise bike with a handlebar. The handlebar should be set higher than your seat. The use of the handlebar engages the upper body, which is not possible with mini exercise bikes that do not have handlebars. In addition, the handlebars must be at a distance from the forearm of the body.
Resistance is as much a part of your cycling training as speed. Although speed provides cardio benefits, resistance is needed for strength training. If you do not use enough resistance, you are not working your muscles enough. That means you do not burn as many calories as you can and you compromise the results. Therefore, use enough resistance even if it means your pace is slowing down.
Position your body:
Do not lean forward much while riding a bike. Many people tend to lean so far forward that their upper body is almost parallel to the ground. Lean down a bit and keep your heart tight during cycling. When you lean forward a lot, it bothers your breathing and your oxygen supply. This means that you will run out faster and not work at your best possible performance.
Make sure there is a variety in your workout. If you walk at the same pace for an hour without any variation, you will not get the desired results because your muscles adapt to repeated movements for a long time. Therefore, you must constantly shock your muscles with variations so that your body remains nervous and burns a maximum of calories. Cycling, much like the treadmill, offers options such as hill, descent, flat road, resistance variation, and more.
Listen to your favorite music:
Use music to boost your workout. We humans have this instinct to move with rhythms. Create a playlist for your cycling workout. You can choose songs based on their times and use them to bring a variation to your workout, such as peddle faster to fast song and use a hill or resistance for a slow song.
A few exercise bikes for you
Exerpeutic Folding Magnetic Upright Bike with Pulse
The Exerpeutic magnetic magnetic folding vertical bike with Pulse can be folded and rolled when you finish your exercises. It is also designed to support a maximum load capacity of 300 pounds. Features such as the 3-part “high torque” crankshaft system, magnetic resistance, pulse monitoring and a “dual-drive” transmission system are included for a very affordable price.
Weight capacity up to 300 pounds. Very easy to get off and bike, offering a more efficient and comfortable workout. Large seat cushion for people of all sizes. Easily adjustable to fit user heights from 5 feet 3 inches to 6 feet 1 inch. Large, easy-to-read LCD (3.3 W x 1.5 H inches) that shows distance traveled, calories burned, time, speed, sweep, and heart rate monitor.
It is good for small apartment with limited floor and storage space. You will love that this bike fits snugly against the wall when not in use without sacrificing comfort or sturdiness (even with my big booty) in order to be compact.
This bike doesn’t feel the same to use as a regular bike or the standard exercise bike you would find at the gym. The pedals are further forward and the seat is wider, and you will actually find it to be more comfortable. You will be able to get your heart rate up and work your legs just as well as other bikes while sitting fully back on the seat. You will not notice any aches or pains indicating the problematic positioning compared to the ordinary exercise bikes. It is quiet, smooth, tracks everything you want to track, has appropriate resistance, and works great for long time.
Pro Indoor Cycling Bike by Sunny Health & Fitness (SF-B901)
The new standard in home fitness! The Sunny Health & Fitness SF-B901 Chain Drive Pro Indoor Cycling Bike offers everything you need for an amazing bike workout, as well as anything home fitness enthusiasts may desire. With full portability with transport wheels for easy installation and storage, your home will be transformed into a gym and back in no time! Exercise in the comfort of your home has never been so easy, convenient and fun! Our fully adjustable seat and adjustable handlebars offer a fully customizable experience for ultimate comfort and compatibility. The sturdy steel frame and crank adds essential quality and durability to travel the distance, whatever your fitness goals.
The heavier the steering wheel, the easier the ride! Designed for speed and stability, this flywheel will create more momentum for longer periods of time, allowing you to maintain your workout. The flywheel of Sunny Health and Fitness is unparalleled when it comes to feeling really outside! No more jerky and uncontrollable movements, no matter how fast or how resistant!
Your SF-B901 is equipped with a quiet and quiet felt brake pad system. The resistance system allows different levels of tension, which allows you to create an intense workout and burn more calories. Shuffle your workout by modifying your resistance training to tone and build muscles.
Lose calluses with improved Sunny Health handlebars. The ergonomically advanced handles provide a comfortable ride and allow multiple hand positions. These easily adjustable and fully customizable handlebars provide comfort while enduring these long journeys. The durable multi-grip handles adapt to all bike conditions, adding extra comfort in harsh conditions. Padded and anti-slip for added security and ease.
Adjustable leather padded seat
The comfortable seat can be easily adjusted in height and near the handlebars. Easily adjust forward and backward and / or up / down) for added convenience and stability so your workout can stay comfortable while driving for extended periods Adjustable seats allow multiple people in your household to use equipment in a comfortable and efficient way. Having the right seat adjustment is important to make sure you do not fall giving the maximum.
The bike has a 40-lb flywheel, where many others skimp on it for their low-end models. The chain is not silent like some belt bikes, it is barely noticeable and not at all with the music in the background. The pedals are sturdy and the straps around your shoe are of high quality. If you prefer your own pedals, it should be easy to use them. We are not great people, but we go very hard when we pedal and the pedals hold up without shaking the bike strongly, unlike other models you used at the gym. The seat is adjustable, but you would like the one they provided. It’s solid and does not seem to collapse with a lot of use. Obviously, comfort is a personal matter, but you may find it quite comfortable.
Marcy Magnetic Recumbent Bike ME-709
Whether you want to increase your cardiovascular endurance or lose weight, the Marcy Recumbent Exercise Bike is the perfect workout equipment to add to your home gym! Save on your gym membership and enter your new fitness center with this exercise bike. Lose weight and gain muscle by participating in a full body workout at home!
Made of 14-gauge steel, PVC and rubber, the training bike features a high-quality structure that combines design and performance with a powder-coated finish. Strong enough to resist scratches, chips and environmental damage, ensuring its resistance to intense daily use. The specially designed seat with contoured handles facilitates a good body shape, allowing your body to accurately conform to the equipment, thus helping your workout to have maximum effect on your target areas.
This stationary bike also uses a magnetic resistance system with eight predefined resistance levels, ideal for sports enthusiasts and fitness beginners. The resistance is adjusted with a tension button to customize your cardio workout according to your fitness level. The touchscreen of the exercise bike acts as an odometer and records time, speed, distance traveled and calories burned in large numbers for easy reading.
The ME-709 Recumbent Exercise Bike is equipped with wheels for maximum mobility. You can easily move it to the gym or home to store it where you want. The dimensions of the assembled product are 55.5 x 25 x 37.5 inches.
This bike is fantastic for the price! It’s easy on the back; pleasant on the eyes; and gives a good job. It’s stable and easy to put on and take off. Super affordable. High weight limit (about 300 lbs, I think). Almost all bikes in this class had a much lower weight limit, which for me means a lightweight bike. I’m not nearly 300 pounds, but I wanted something stable that would not feel like it would collapse while cycling at high speed. This bike does the work. Low profile, it is quite low on the ground, which means that it is not a problem for the eyes and it is easy to hide when a company surrenders. It weighs about 50 or 60 pounds but is very easy to move and has glider “wheels” on the front support bar if you need it.
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