There are many advantages of an exercise bike that is worth screaming. Riding a bicycle on a regular basis can improve your mental and physical health. It also improves your outdoor cycling skills. We searched through the latest research and publications to find out the greatest benefits of indoor cycling.
Want more fitness tips?Scroll through the best exercise bike summaries (Opens in a new tab) To find the right machine for your space and budget.
1. It improves various aspects of your body’s health
2019 systematic review Medicina (Opens in a new tab) We have found that regular indoor cycling has many health benefits. Exercise allows you to increase VO2 Max, the maximum amount of oxygen you can use while exercising. This is an important indicator of aerobic health. The better your VO2 max, the more efficiently your body will convert oxygen into energy.
According to reviews, regular cycling can also lower blood pressure and improve bone density, but more research is done to see if cycling is significantly better than other forms of exercise. Is required.
Other studies have shown that all types of cycling are effective in reducing the risk of premature death in diabetics (JAMA). (Opens in a new tab)).
Simply put, cycling can help improve various aspects of your physical health, especially if you are strong enough or have been engaged for quite some time.
2. It gives you a spiritual boost
The link between exercise and mental health has been shown to be positive in multiple academic studies, and aerobic exercise (such as cycling) can have a positive effect on people suffering from anxiety and depression. It is shown.
A small 2004 published in Behavior Research & Therapy (Opens in a new tab) We have shown that aerobic exercise, such as indoor cycling, reduces participants’ anxiety levels.And a broader 2018 systematic review of depression and anxiety (Opens in a new tab) The journal confirms that it also has antidepressant properties.
In addition to this, psychology and aging (Opens in a new tab) Moderate indoor cycling for 15 minutes was found to improve cognitive performance. So if you’re having a hard time completing Sudoku, it may be time to climb the saddle.
3. It can be social
The days when exercise bikes were a solo activity are over. All you have to look at is the small electric screen in front of you to see how much you have left for training. Nowadays, you can easily link to the wider world, meet your friends and virtually cycle with them.
Popular virtual cycling app Zwift (Opens in a new tab) The (unpleasant) comfort of an indoor bike provides the opportunity to cycle and train in a virtual world. Here you can cycle with other riders around the world.
Many fitness companies now offer live workout classes, so you can take a group spin class on your Peloton bike. (Opens in a new tab) Or use iFit (Opens in a new tab) App. These are suitable for low motivated athletes as the instructor can encourage you to work harder and compare your performance to others in your class.
4. It torches calories
It is undeniable that exercise on an exercise bike is one of the most effective ways to burn calories.A small study published in sports and exercise medicine and science (Opens in a new tab) According to the journal, cycling for just 30-45 minutes can increase your basal metabolic rate. In other words, you will burn calories even after you finish training.
In addition, indoor cycling makes it easy to change your workout. If you want to burn more calories, a high-intensity HIIT session or interval training will push you harder and keep your heart rate rising longer than a stable ride.
5: Little impact
Cycling is more joint-friendly than other aerobic exercises, such as running, because it puts less pressure and shock on your joints and muscles. This is the best training when you are recovering from an injury or when you are having problems with a shocking sport.
6: Burn fat
If you are looking to lose weight, exercise bikes provide high intensity workouts that can result in fat loss.2010 study in the Portuguese medical journal Arquivos Brasileiros de Cardiologia (Opens in a new tab) After 12 weeks of regular indoor cycling (45 minutes, 3 times a week) with a controlled diet, study participants reduced body weight, body fat percentage, and body mass index (BMI). I made it clear.
In another 2017 study by the Journal of Exercise Rehabilitation (Opens in a new tab)Those who participated in the 16-week spinning regime had lower BMI and lower body fat percentage.
Finally, a 2018 survey by the Journal of Education and Training Studies (Opens in a new tab) After 6 weeks of regular spinning classes, 4 participants classified as “pre-obesity” were found to have moved to their normal weight range. In addition, the two who were already classified as obese had returned to pre-obesity. However, it is important to note that these results should be viewed in conjunction with the positive changes in the participants’ diet.
