How long should a person ride exercise bike

Every adult wants to stay fit and healthy for living a better life. Well, you can easily do it by working out on the exercise bike. If you are obese or just want to shed a few pounds, an exercise bike can be an excellent option. It can also improve your heart, lungs, and brain functionality, and not to mention, help you fight heart, and lung diseases. From getting improved memory to better sleep and mood, and lowering blood pressure and blood sugar level, you can easily get all of it done by working out on an exercise bike. There are also different types of exercise bikes available to serve your purpose including upright, recumbent, or even the best folding exercise bike for the short people and also the taller ones! But the question is how long should you ride?

How long should a person ride exercise bike?

Generally, you can ride for 30 to 40 minutes, or maybe 1 hour, at least three to five days per week. Though you can work out every day if you want. You can also exercise for as little as 10 minutes a day per week. But basically, it depends on the purpose of your riding.

Weight loss:

If you want to lose weight faster, you can ride for 45 minutes or 1 hour with high-intensity interval training and also add few more cardio exercises. You can lose up to 40 to 80 calories by riding for just 10 minutes, depending on your body weight, fitness level, and health goals.

Stay fit:

If you just want to ride casually for staying fit, then riding normally for 30 minutes at low or medium intensity is enough.
According to research, the average adult should at least exercise for 150 minutes a week, which means at least 20 minutes a day, as well as two days of strength training, to stay fit and healthy.
But, ideally, you should at least spend an average of 60 minutes of moderate cycling. Though longer rides mean higher calories burn, but do not stress yourself out.

Building cardio endurance:

Building cardio endurance is the key to enabling intense physical activity, which you can easily do by working out on the exercise bike.
On the exercise bike, you pace yourself to build cardio endurance. For doing that, take your time, and build your body for it. Start with working out about 30 minutes, for at least three days a week. Then increase the number of days as you progress. You can also increase your time to 45 min and 60 min for three days instead of increasing the number of days.
Include interval training with your exercise, like interval training with high intensity and slow pace to boost your stamina with a shorter time.
Make sure to do a few minutes of moderate-intensity to high intensity and repeat the process for 15 to 20 minutes, two times a week, to build cardio endurance.

For toned muscles:

Everyone wants their body to be toned. And you can do that by working out on your exercise bike.
Pedaling on your exercise bike can help you shape your curves from the waist down. Though mostly cycling works out on the lower body, so that means it will work out your quadriceps, hamstrings, glutes, and calf muscles. So, if you engage your core, you can easily tone your abs as well.
Another way of toning your muscles is to do high-intensity workouts. These workouts push you to your limits. To get your desired muscle workout, do HIIT workouts at least two days a week for 30 to 45 minutes. For a beginner try doing 20 minutes to boost your strength and confidence.
How long you will be riding is important for achieving the best results. Spending too little or too much time may not get you the result you accepted if you don’t have any idea about the duration and reason for your ride. But an average of 30 minutes a day for few times a week of riding your exercise bike can help you stay fit and healthy.