7 great benefits of stationary bike training

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Cycling is an important exercise to help promote cardiovascular health. Compared to other cardiovascular exercises, stationary bike workouts are less stressful on your joints, they help improve joint mobility and strengthen the knees.

1. Exercise with stationary bike

1.1. Adjusting your bike for posture Harvard University recommends that, cycling at an average speed of "19-22 km / h will burn 298 calories in 30 minutes. A person of similar body weight will burn 372 calories at an increase rate of 22-26 km/h. For the best results when training with a stationary bike, you should adjust the height of the chair so that it is flush with your hips when you are standing next to it. Too high and you will have to stretch your legs for each pedal movement, making the exercise ineffective. Too low puts pressure on your knee joint.
After adjusting the saddle, sit on the saddle and make sure that when your legs are straight, your heels will rest on the pedals at the end of your pedal stroke. This pose will ensure that there is a slight bend in your knee at the bottom of the stroke when you are cycling properly.
Handlebar positions, if adjustable, come down to personal preference - try them flat with the seat, then adjust them over time to find your niche. Finally, your seat should be far enough from the handlebars that the front of your knees is directly above the center of the pedals.
1.2. Timed Cycling Workout (for beginners) 15 minutes of exercise cycling:
Start with a 5-minute warm-up, go at a brisk pace with low resistance; For the next 5 minutes cycle quickly, alternating between sitting and standing every 30 seconds; For your final push, increase resistance and cycle as fast as you can for 1 minute; Finish by warming for 4 minutes, slowing down the resistor until it turns off. 30 minutes exercise bike:
Start with a 5-minute warm-up, go at a brisk pace with low resistance; Cycle for 20 seconds with average resistance, then reduce resistance for 10 seconds. Repeat 8 times, then recover for 1 minute by cycling with low resistance; Repeat step 2 three more times; Warm up slowly over 5 minutes of cycling, gradually removing resistance until off. 45 minutes exercise bike:
For some upper body activities, have a pair of light weights ready to use during this workout.
Start with a 5-minute warm-up, go at a brisk pace with low resistance; Get out of the saddle and stand still for 5 minutes, at medium speed and medium resistance; Switch to light resistance and cycle as fast as you can for 2 minutes, then sit back in the saddle and maintain the same speed and resistance for 3 minutes; One more touch and repeat step 3; Ride a standing bike for 1 minute at a fast, high-resistance pace; Move to your seat in 3 minutes at a quick, low-resistance rate; Return to standing for 5 minutes at a moderate, high-resistance pace; Sit down for 2 minutes and cycle at medium speed with light resistance. In this step, grab your dumbbells and do dumbbell curls; Speed ​​up and cycle fast for 5 minutes; Slowly add resistance while maintaining your speed for 4 minutes - you'll have to keep pedaling all the way to the end; Remove any resistance and warm up by slowing your pace for 5 minutes.

1.3 Targeted exercise bike exercises For each goal you want to achieve, experts will provide you with a reasonable exercise such as:
Exercise to restore activity; Strength training exercises; Fat loss exercises; Speed ​​exercises.

2. 7 great benefits of stationary bike training

2.1 Promotes Cardiovascular Health Cardiovascular exercise such as aerobics or cycling strengthens your heart, lungs, and muscles. They help improve the flow of blood and oxygen throughout your body. This has benefits for your health, including:
Improves memory and brain activity; Lower blood pressure; Sleep better; Improve blood sugar levels; Enhance immunity ; Better mood; Reduce stress levels; More energy. 2.2 May help with weight loss Depending on your training intensity and body weight, you can burn more than 600 calories per hour with stationary cycling. This makes indoor cycling a great exercise to burn calories quickly.
Burning more calories than you consume is the key to weight loss.

2.3 Burning Body Fat High-intensity exercise burns calories and builds strength, which in turn can make you lose fat.
A 2010 study found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in study participants. It is also effective in reducing blood cholesterol and triglyceride levels. The participants cycled for 45 minutes 3 times per week and they consumed 1,200 calories per day for 12 weeks.
2.4 Offer a low-impact exercise A stationary bike workout is a low-impact exercise that uses rhythmic movements to strengthen joints without putting too much pressure on them. This makes it a good choice for people with joint problems and injuries.
Your ankles, knees, hips and other joints can come under a lot of pressure when jogging, jumping or doing other high-impact aerobic exercises.
Because your feet don't lift off the pedals with a stationary bike, this option is better for your joints, but it still provides a challenging and productive workout.
2.5 Strengthen your legs and lower body Riding a stationary bike can help strengthen your legs and lower body, especially if you use high resistance.
Your cycling can help strengthen your calves, hamstrings, and quadriceps. Also, can work your core, back, and glutes.
If you use a handheld bicycle, you will also be able to work the muscles in your body, including your biceps, triceps, and shoulders.

2.6 Interval training sessions Interval training allows you to alternate short bursts of intense exercise with periods of less intense exercise. This type of exercise can help you burn more calories in less time and also improve your heart fitness.
The stationary bike allows for different resistance levels, so you can train at low, medium or high intensity. This makes it ideal for an interval workout.
2.7 Safer than outdoor cycling Outdoor cycling is great but it comes with certain risks, such as inattentive riders, uneven road surface, cocooned visibility, weather not as supportive as when it is too hot or humid.
With indoor cycling, you don't have to worry about traffic, road conditions, or the elements. You can safely exercise in a comfortable temperature at any time of the year.

3. Some notes when you practice exercise bike

Risks: You could develop muscle fatigue or injury from repetitive motion or poor form use; You could fall off your bike or get injured if you don't balance properly. Advice for you: Always put your body in the right position and use the right exercise. If you are unsure of the right position or correct form, seek help from a certified personal trainer; Take a break to give your body time to recover if you experience pain or muscle soreness from cycling; Do not try to exceed your limits. Trying too hard can be dangerous, especially if you're new to exercise; Talk to your doctor if you have balance, blood pressure, or heart health issues to make sure that riding a stationary bike is safe for you.

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References: healthline.com, coachmag.co.uk