Health Benefits of Stationary Bike

Cycling is an effective workout when it comes to staying fit and healthy. If you want to bring change in your life then hop on an exercise bike and see the difference after a few months. Riding a stationary bike can give you a wide range of health benefits. Including weight loss, stamina boost, improved immune system, better cardiovascular health, strong muscles, and legs, the release of feel-good hormones, and many more. So, these are some of the notable health benefits of stationary bikes. There are many. Now, we will explore them in detail. But at first, we will know about the types of stationary bikes shortly.

Types of Stationary Bike:

Basically, there are three different types of stationary bikes. They are upright, recumbent, and dual-action bikes. Each stationary bike has its benefits. You can choose one depending on your exercise goals, joint health, age, and fitness level.

Upright Bike:

The upright bike is the most common type of exercise bike you will find in most gyms or fitness studios. It looks like a typical bicycle with pedals positioned under the body. It gives an excellent cardio workout and focuses on strengthening your muscles and core. You can exercise in both standing or sitting positions, as you like.

However, an upright bike can put more stress on your arms and wrists. Besides, the small seat can get uncomfortable and left your bottom sore after the workout. But you will get easy with time.

Recumbent Bike:

If you want to grind some weight being in comfort then a recumbent exercise bike is your best bet. It keeps the rider’s body in a laid-back reclining position. The pedals are position at the front while the large seat is designed at the back. This fully supports your body and keeps you in a relaxed sitting posture. A recumbent exercise bike is good for low to moderate-intensity workouts. Put less pressure on your bone joints, upper body, and lower back. Besides, you will experience less fatigue and muscle soreness after the workout.

It is great equipment for those with arthritis, back pain, and recovering from injuries. Considered a safer exercising option for elderly people or newbies.

Dual-Action Bike:

A dual-action exercise bike pretty much resembles the upright bike. Except it has a set of moving handlebars at the front. You can move it back and forth to work out your upper body muscles. And while you pedal, you work out your lower body or leg muscles. Hence it gives a solid full-body workout. A dual-action bike strives to provide you an intense workout regimen.

Now that you know about the types of stationary bikes. We will see what health benefits it can provide you.

1. Shed Some Body Fat:

If weight is something that makes you insecure and unhealthy then exercising on a stationary bike can change your life. It is a known fact that the fitter you, the healthier you. So, working out on a stationary bike 3 times per week for an hour can help you lose 1 kg depending on your weight and workout intensity.

Besides, in 2010 a study was done over some participants and discovered indoor cycling when combined with a low-calorie diet was effective in lowering body weight and fat. While it tones and strengthens your glutes, quads, hamstrings, and calves.

A sure success to weight loss in a stationary bike is the burning of more calories than consumed.

2. Improve Cardiovascular Fitness:

Exercise trains your heart like any other muscle. It keeps your heart pump blood at a healthy level throughout your body. As a result, oxygenated blood reaches the different organs and it helps them to replenish after the tiring workout. Plus, the heart beats less, the stress level comes down and keeps you calm. Due to regular exercise, your cardiorespiratory capacity increases. So, during exercise, you won’t run of out-breath. Your cardiovascular health also remains in tip-top shape. As a result, you can experience many advantages such as better brain functioning and enhanced memory, sound sleep, good mood, extra energy, and lower blood pressure, etc. Besides, the risk of having many cardio diseases also reduce.

3. Eliminates Bad Cholesterol:

Cholesterol is necessary for your body and they are called HDL cholesterol. But excess of them is LDL-cholesterol which is harmful to the body. They can hike the danger of cardiovascular disease.  If you have high cholesterol then you should definitely try out some physical activity like cycling. Because it helps to eliminate bad cholesterol while promotes good cholesterol in the blood.

4. Helps to Gain Strengthen in Legs and Lower Body:

Using higher resistance in your stationary bike, you can gain strength in your leg and lower body. When you pedal continuously your calves, hamstrings and quadriceps become firm. Furthermore, it also works on your glutes, abdominals, and back.

A Dual-action bike also targets strengthening your upper body muscles such as biceps, triceps, and shoulders. With a regular workout, you will see a remarkable change in your body muscles.

5. Saves you from the effects of Diabetes:

Diabetes is the increase in blood sugar levels. It happens due to leading an unhealthy and inactive lifestyle. Also, it is closely related to obesity. If you cycle regularly your body weight will reduce and your diabetes will be in a normal state.

Our blood has glucose which we use during any physical activity or sports. This keeps the sugar level lower in your blood. Besides, a study says cycling can make the body more sensitive to insulin. Insulin is a hormone that regulates blood glucose levels mainly after meals. Now, sports like cycling can eradicate the need for insulin. Instead, it offers better regulation of the sugar level in your blood and saves you from the effects of diabetes.

6. Enhance Lung Ventilation:

Working out regularly can enhance your lung ventilation or respiratory capacity. One good effect of cycling is when you breathe faster and deeper it can help reduce the risk of lung cancer. This causes the emergence of increased oxygen demand in your lungs. So, your lungs contract and expand healthily.

7. Reverse the Aging Process:

Cycling can make you look young. Yes, it is true. When you cycle, the skin gets an increased level of blood flow which helps to lessen the body temperature. The regulation in body heat can reverse the aging process and make your skin look fresh and younger.

8. Good for Joint Mobility:

Do you often suffer from joint pain? Then cycling can help you get some relief. Because it is a low-impact exercise that works on maintaining the mobility of your ankle, knee, and hip joints. If you have arthritis then regular cycling can reduce inflammation and sensitivity to the joints.

The doctor suggests an indoor stationary bike for recovery or rehabilitation from injuries. Because it is joint-friendly and offers smooth movement during a workout. This movement provides lubrication and better coordination to the joints.

9. Secret Feel Good Hormone:

If you are feeling low or depressed in your life then you can try out cycling. It can secret a special type of feel-good hormone called endorphins and serotonin in your body. This gives you a sound mindset and has an anti-depressant and anti-stress effect to fight against anxiety, depression, and stress. Besides, it can make you happy quickly and you can experience the “runner’s high”.

Final Words:

There are tons of health benefits of a stationary bike.  It has an excellent effect on your body and mind. Regular working out can make you fit and feel better about yourself. Fight against various diseases and will keep you upbeat to participate in other activities of life actively.

So, do exercise on your stationary bike regularly and stay active.

If our article enlightened you then you can read our best stationary bike at home. You will have the best exercise equipment for you at the comfort of your abode.

Share this article with your friends and family if you find it favorable.

Thanks for reading.