The Benefits Of A Stationary Bike For Exercise And Weight Loss

The Benefits Of A Stationary Bike For Exercise And Weight Loss

As more and more people are opting for home workouts due to gyms being closed, stationary bikes have seen an increase in popularity, and rightfully so. They take up very little space in your home and provide a low-impact cardio workout.

But are exercise bikes good for losing weight, or are they just a simple way to strengthen and tone your legs?

Well, let’s find out all about it in today’s article, where we’ll go over all the benefits of riding a stationary bike, as well as look at some exercise bike workouts for beginners.

So, let’s get to it!

The Benefits Of An Exercise Bike Workout

1. An Exercise Bike Workout Improves Cardiovascular Fitness

Cycling on a stationary bike is an excellent way to get your heart pumping. Like any other muscle in our bodies, the heart needs regular exercises in order to stay in shape.

Are Exercise Bikes Good For Losing WeightA well-trained heart beats more efficiently, which means that your blood pressure will rarely increase. This, in turn, will be beneficial to your health in many different ways, such as:

  • Better sleep
  • Improved blood sugar levels
  • Better mood
  • Stronger immune system
  • Lower stress
  • Lower blood pressure
  • Lower cholesterol levels
  • Improved memory
  • More energy

In addition, numerous studies have shown that people who exercise regularly are less likely to develop coronary heart disease than people who lead a sedentary lifestyle. And if they do develop some cardiovascular disease, it tends to happen later in life and is less severe.

To get all these benefits, you’ll need to exercise at least 30 minutes for more than 4-5 days per week.

2. An Exercise Bike Workout Aids Weight Loss

Stationary cycling to lose weight has been practiced for many years, and for a good reason. A Harvard Health study found that the average person burns around 500 calories an hour when cycling on a stationary bike.

While that’s a very good amount of calories burned, you can even go further than that by adding more resistance and increasing your intensity.

If you’re wondering how long do you have to ride a stationary bike to lose weight, let’s do some simple math.

In order to lose a pound of fat, you’ll need to burn 3500 calories more than you consume. So, if you ride your bike for 7 hours, you can expect to lose a pound of fat.

Of course, you’ll need to split those 7 hours into at least 7 days, as over-exercising can have a negative impact on your health.

To lose weight, you’ll need to make exercising a part of your lifestyle, and not just a temporary fix. The best way to do that is to make it a sustainable habit, so make sure to maintain a healthy exercise balance, and don’t exercise for more than an hour, and make sure to take at least 1 day to rest.

3. An Exercise Bike Workout Strengthens Legs and Lower Body

If your goal is to look better, weight loss alone is not enough. You’ll need to have strong and toned muscles, especially in your lower body.

And cycling on the best home exercise bike is a great way to build strength in your legs and lower body, especially if you use a higher resistance. Lower resistance is good for warming up and improving endurance at the beginning, but higher resistance is where the muscles work the most.

All that pedaling action specifically targets your glutes, hamstrings, quadriceps, and calves. And you wont have to go far to find the best spin bikes UK.

4. An Exercise Bike Workout Is Easy On The Joints

Are Exercise Bikes Good For Losing WeightOther cardio exercises, such as running, jogging, and team sports can be pretty hard for your joints, mainly because the amount of impact is high. Stationary cycling, on the other hand, uses smooth movements and doesn’t put much pressure on your bones and joints.

In addition, low-impact workouts, like exercise bike workouts, can be performed by people with joint issues and injuries that have a limited set of options. Even if you regularly do high-impact exercises, you can use a stationary bike to give your body the chance to recover while still providing it with much of the health benefits associated with cycling.

5. An Exercise Bike Workout Allows for HIIT Training

High-intensity interval training is one of the best ways to burn more calories in less time and improve your cardiovascular fitness. It involves alternating between short bursts of intense exercise and longer intervals of less intense exercises.

The best home exercise bikes offer variable resistance levels, which means you can switch the resistance while cycling. This allows you to do interval training with ease.

6. An Exercise Bike Workout Is Safe and Convenient

Outdoor cycling and other cardio exercises come with a certain risk to them, such as poor road conditions, careless drivers, and bad weather.

With a stationary bike, you don’t need to worry about any of that. You can safely workout at a temperature that works best for you, any time of the year. In addition, you can even watch your favourite TV shows, listen to some audiobooks, or chat with your family members.

Exercise Bike Workouts For Beginners

Cycling on a stationary bike seems pretty simple, but there are a few variations you can do to improve specific areas of your fitness. Let’s take a look at some of them:

Are Exercise Bikes Good For Losing Weight

  • Endurance – 30 minutes ride, at a pace of 60-80 rotations per minute (RPM)
  • Hill training – 30 minutes ride, with 3-4 intervals of high resistance.
  • HIIT – 10-minute warm-up, followed by 5 30-second intervals of light resistance and 30-second rest. Then, do 20 intervals of 30-second high-intensity pedaling with some rest in between, and finish with a 5-minute interval of medium resistance.


Stationary cycling to lose weight is a great activity that improves your cardiovascular fitness and strengthens your lower body muscles. It also helps you meet your fitness goals in a safe and convenient way without depending on outdoor conditions.

So, if you’re looking to achieve a variety of health and fitness benefits, investing in the best home exercise bike is a very wise choice. And don’t forget, you don’t have to seal yourself off in a room at home to do stationary cycling. You can also go to the gym and do a spin class. So they are great for fitness.Hopefully we have also answered the question of are exercise bikes good for losing weight. Yes they are. Spin biking can be done with others in the gym or on your own at home, with a great result either way.

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