4 Health Benefits Of A Stationary Bike Workout

Exercising on a stationary bike is an effective way to burn calories and strengthen your heart and lower body muscles

V. Kumara Swamy Updated: Nov 13, 2020 19:36:57 IST
4 Health Benefits Of A Stationary Bike Workout Photo: Shutterstock

Stationary bikes have made regular appearances in films, television series and even old ads, establishing their position as a time-tested exercising option at gyms and homes. The reason behind their continued popularity is fairly simple. Exercising regularly on a stationary bike has many benefits. We list a few: 

1. Cardio workout: As you cycle at a slow pace and then increase the intensity, your heart works harder. “Cycling is an aerobic, not a resistance, workout—the kind of exercise that gets you breathing harder and your heart rate up and pays cardiovascular dividends,” says a 2010 Harvard Health Letter on cycling. Regular cardio workout can also improve your metabolism.  

2. Strengthens lower body muscles: When you exercise on a stationary bike regularly, you will notice your legs and lower body muscles gaining strength with each passing day. As you pedal, your calves, hamstring muscles and quadriceps get the right workout. Even your abdominal, arm and back muscles get some exercise because of the posture you maintain on the bike. 

3. Weight loss: Regular exercise can help in weight loss. An intense workout on a stationary bike can help you burn a few hundred calories as well as tone and strengthen your muscles. “A 155-pound person cycling at a fairly leisurely pace of 10 to 12 miles per hour (mph) will burn about seven calories a minute,” says the Harvard article. 

4. Easy on your joints: Since it is a low-impact exercise, even those with joint pain and stiffness can try cycling, suggest experts. “Spinning (cycling indoors) is a low-impact exercise that places less stress on your joints, which makes it ideal for older adults with knee or hip issues or those recovering from orthopaedic injuries,” writes Matthew Solan, executive editor, Harvard Men’s Health Watch. However, as a precaution, it is always best to consult your doctor before you start cycling. 


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