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An upright stationary bike gives you an excellent aerobic workout that has many health benefits. It is low-impact so considered beneficial than regular walking. That’s why recovery patient or people with a knee injury is suggested with the stationary bike. Also, research shows cycling can help you burn more calories than you consume, it will aid you in weight loss. Besides, feel-good hormones are released in your brain. It uplifts your mood and motivates you in life. Riding a bike boosts your immunity and maintains a healthy heart too. With all that being said, now the question remains “Is it ok to ride a stationary bike every day?”
So, this is the topic we will shed some light upon. But before we start I would like to give you a little hint about overtraining. Regardless to say, cycling every day is great but if you over-train yourself then it will be harmful instead.
Besides, exercising on a stationary bike daily tends to put more pressure on the joints. Especially if you are in a rehabilitation phase then you should exercise on upright bikes after a gap of 1-2 days. Also, the most hardcore workout demands a rest day in a week. Because if your body doesn’t recover, you will be fatigued and can’t perform well on the machine.
Overall, an adult should have 150 minutes of workout in a week.
Alright, now we will see how riding a stationary bike every day can bring the best in you.
Now, if you are determined to lose a significant amount of weight by the end of the month then you should do regular cycling. I would say, it will be best if you can squeeze 15-20 minutes of the HIIT program into your workout session. It will help maximize your result in a short period.
Weight loss requires you to have a calorie deficit which is done by consistent cycling. To create such a situation, you need to intake fewer calories than your body needs. Suppose, to properly function you need 2000 calories a day. In this case, you should consume only 1500-1700 calories. Then cycling on a stationary bike can help you burn more calories faster.
In 30 minutes, a normal adult can burn around 260-300 calories. Where in 1 hour, it is possible to torch 600 calories based on your weight and workout intensity.
So, we can see, fusing a balanced diet with regular cycling can help a lot in weight loss.
Enhance Cardiovascular Endurance:
The heart is a muscle and like any other muscle, it also requires a workout to function properly. When you exercise on a stationary bike, it reinforces your heart and increases cardiovascular endurance. Hence, it helps to efficiently pump blood and supplies oxygen throughout the body. Hence, your heart rate increases which reduces the risk of hypertension, heart attack, stroke, and other cardio-related diseases. Further, the blood sugar level is also regulated within your body. So, regular cycling can keep your cardio health in a nice shape.
Let me tell you a short story of a friend, he had a sedentary lifestyle due to his work and it made him inactive. All the time, he used to feel drained and fatigued. As if he used to have no energy to perform any work. Then he joined a local gym and tried cycling for 2 months. Now, he feels much better and more active. It is because a study shows bike riding can improve your energy levels by 20% and reduce fatigue by 65%. This fills your body with more energy and enthusiasm to face the daily challenges of life.
Gentle on your Joints:
Riding a stationary bike has proven to be a low-impact exercise. Hence, it is gentle on your joints. Also, it strengthens the muscles supporting the joint area. Due to continuous pedaling, the flexibility of your joint increases which is good for someone with a mobility issue. That’s why the doctor suggests regular upright bike cycling. And if you feel pain in your knees or walking problem then you can definitely try it out regularly on a moderate level. However, don’t overdo it because it will stress your joint instead.
Strengthen Up Lower Body:
As you are pedaling in a stationary bike, two particular motions are utilized that is push and pull. These motions help to engage major leg muscles such as your hamstring, quadriceps, calves, and glutes. When you are pushing down on the pedal, it strengthens your quad muscle. Again, pulling up helps to strengthen up the hamstrings. And if you pedal in the backward direction, then your calves will get a great workout.
Helps with Sleep to Insomniac People:
If you are a night owl or have trouble sleeping then regular cycling on a stationary bike is good for you. Research shows that stress and anxiety are the biggest contributors to insomnia. So, moderate to high-intensity aerobic workouts like walking, running, or cycling, elevate your mood, reduce stress, and fluctuate your body temperature. The last one indicates to the brain it’s time to sleep. As a result, it helps an insomnia patient catch a better sleep faster for a long time.
You can Ride it Any Day:
You should ride a stationary bike because you can exercise daily in your indoor environment. Here, no road conditions or foul weather will disrupt your cycling. That’s why you can continue to do your regular workout session.
However, here’s a catch.
Riding Every Day can Be Boring:
To maintain a healthy exercise routine, you should not do a single type of exercise every day. Because it will make you feel boring and stall out your progress. Hence, it is not good for your productivity. So, on the day off from cycling, you can try out other sports activities like hiking, running, swimming, or rowing, etc.
Know when You Are Overtraining:
Like I mentioned earlier a bit about overtraining. Here, I will discuss it elaborately. So, overtraining is when you have exercised too much. Yes, this can even happen on a stationary bike when you want to squeeze out maximum results from a few-day workout session. In this case, you should know when to stop and take a good rest.
So, let’s first identify how you will understand that you are overtrained:
- When you overtrain your body, you don’t provide it enough time to recover. Hence you will notice a lack of sleep, stress, muscle soreness, headache, appetite loss, and joint pain.
- You won’t feel the same energy in doing the workout next time. Hence, your productivity will go downhill.
- Your heartbeat will become faster and it will take more time for you to calm down. Hence, it will be harder to catch a breath.
- This is sometimes followed by chronic pains and aches and you will feel too tired.
Now that you know, is it ok to ride a stationary bike every day or not, you will plan out your indoor cycling wisely. And if you find anyone imposing the opinion of “exercising daily on a stationary bike is good for your health” show them this article. They will be benefitted too. So, exercise regularly but don’t forget to take some take rest.
And if you want the Best Stationary Bike Under $300 then we also got you covered.
Thanks for reading and keep well.
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