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<\/p>\nIndoor cycling\u2019s benefits are numerous; as a workout, it\u2019s convenient, efficient, effective, and as social as you want it to be. You can do it in a class of one or dozens, depending on your mood. And these stationary bike benefits scarcely scratch the surface.<\/p>\n
\u201cI\u2019m biased toward indoor cycling as a truly fun exercise that is also a great way to lose weight,\u201d says Jake Maulin, CPT, a certified personal trainer and cycling instructor in Naples, Florida. \u201cStationary bikes offer a high-powered, blood-pumping cardio workout that can accelerate weight loss without stressing your joints the way running or other higher-impact workouts can.\u201d<\/p>\n
Here\u2019s what science and the experts say about the benefits of a stationary bike workout.<\/p>\n
\u00a0<\/p>\n
Looking for your reason to start indoor cycling? The following stationary bike benefits range from weight loss to improved mood.<\/p>\n
\u201cIndoor cycling is great for weight maintenance and losing weight,\u201d says Melanie Melillo, CPT. \u201cAdding resistance to the flywheel can help build muscle mass. When you have more muscle, you have a more active metabolism, and you\u2019re going to burn more calories at rest.\u201d<\/p>\n
In one study involving sedentary overweight women who undertook a 12-week indoor cycling course (with three sessions a week), participants lost weight and body fat while increasing their lean body mass \u2014 \u201cwithout any restriction on food consumption.\u201d Additionally, the women saw a reduction in their resting heart rate, a sign of increased cardiovascular fitness.<\/p>\n
And a 2019 study published in the Journal of Sports Medicine and Physical Fitness found that indoor cycling resulted in greater weight loss and body fat loss compared to other fitness classes like Zumba and Body Pump, a combination of classes, and a sedentary control group.<\/p>\n
\u201cPrimarily, cycling is a cardiovascular exercise, so that means you\u2019re going to burn calories, strengthen your heart, and strengthen your lungs when you do it,\u201d says Melillo.<\/p>\n
A 2019 review of studies on the health benefits of indoor cycling found that it may improve blood pressure, lipid profile (the level of fats in the blood, like cholesterol and triglycerides), and body composition \u2014 all things that may help contribute to a healthier heart.<\/p>\n
And according to a 2020 randomized controlled trial published in the Journal of Sports Science and Medicine, indoor cycling may reduce arterial stiffness \u2014 a potential contributor to hypertension and cardiovascular disease \u2014 after just one session, making it a good activity to combat the effects of the sedentary winter months.<\/p>\n
The 2019 review of studies on indoor cycling found that it might improve aerobic capacity, or the body\u2019s ability to use as much oxygen as it can, as efficiently as possible. It\u2019s one marker of cardiorespiratory fitness.<\/p>\n
\u201cVO2 max may not mean much to the casual cyclist, but it\u2019s a strong prerequisite for cycling performance and is a metric that many competitive athletes obsess over,\u201d says Maulin. \u201cWhile genetics impose a ceiling on how high a rider\u2019s aerobic capacity can get, training can positively impact your VO2.\u201d<\/p>\n
\u201cCycling is great for the lower body, because you can resistance-load,\u201d says Melillo. \u201cIt\u2019s sort of like adding plates to a leg press: As you add resistance to the flywheel on your bike, you\u2019re making it harder for your legs to pedal, so you can build muscle and make yourself stronger.\u201d<\/p>\n
There are aesthetic advantages, too. \u201cThe resistance element of cycling can build more defined glutes, hamstrings, quads, and calves, giving riders a toned and healthy appearance,\u201d says Maulin.<\/p>\n
Indoor cycling is easier on the muscles and joints than some other types of cardio. \u201cCycling is lower-impact than other forms of aerobic exercise, like running or high-intensity classes, because you\u2019re not actually leaving the ground,\u201d says Melillo. \u201cYou\u2019re staying connected to your pedals throughout the entire pedal stroke.\u201d<\/p>\n
The runner\u2019s high is no myth \u2014 you know that a good cardio workout can make you feel great. And at least one study suggests that indoor cycling may help improve your mood. A 2015 study published in the Journal of Mental Health found that indoor cycling sessions increased participants\u2019 positive affect (e.g., optimism, energy, and joy) and decreased negative affect, whether the sessions were self-directed or led by an instructor.<\/p>\n
\u201cThe physical exertion is a catharsis for releasing pent-up emotions and can clear your head so you can act more decisively and be the best version of yourself,\u201d says Maulin.<\/p>\n
We can\u2019t promise you\u2019ll have a psychological breakthrough on the bike, but the science is pretty clear that exercise can really improve your mental health.<\/p>\n
Not only may those feel-good endorphins help to improve your mood, but they may also\u00a0help to decrease stress.<\/p>\n
\u201cExercising in general helps reduce stress,\u201d says\u00a0John Gardner, a NASM-certified personal trainer.<\/p>\n
And\u00a0heading outdoors\u00a0for a bike ride can have extra benefits for your mental wellbeing. \u201cTaking in fresh air and feasting your eyes to the glories of nature, it can be an excellent way to reduce stress and exchange any negative energy you have with feel-good brain chemicals,\u201d Gardner adds.<\/p>\n
There\u2019s as much to be gained on a stationary bike for Tour de France champs as there is for beginners. Numerous variables \u2014 including flywheel tension, pace, and ride duration \u2014 can be adjusted to make stationary bike workouts more accessible to noobs or more challenging to advanced riders.<\/p>\n
A\u00a02020 study\u00a0found a connection between daily exercise and creativity. \u201cIf you\u2019re stuck on a problem at work, or are feeling low due to shortened winter days, maybe all you need is to take a bike ride during your lunch break,\u201d Craig suggests.<\/p>\n
Research suggests regular exercise may also have a positive effect on other cognitive functions such as\u00a0memory\u00a0and\u00a0attention.<\/p>\n
Your chances of getting hit by a car in your living room are almost zero, something that can\u2019t be said when riding a road bike. Fatalities and serious injuries among cyclists hit by cars and trucks are on the rise, so if you prefer that your workouts be of the pedaled variety, a stationary bike is your safest bet.<\/p>\n
\u00a0<\/p>\n
<\/p>\n
The results you get from indoor cycling may rest in part on your choice of exercise bike.<\/p>\n
Closest in form and function to a conventional outdoor bicycle, a studio bike like the BODi Bike by MYX situates the pedals directly beneath the rider, and the handlebars farther from the seat than other types of stationary bike. This encourages a more forward riding position, as well as the ability to stand in the saddle for the more intense workouts common to Spin classes.<\/span><\/p>\n Similar in principle to an indoor cycling bike, but with several crucial differences, an upright bike shortens the distance between the seat and handles, which are typically placed higher than the seat. This places more of the rider\u2019s weight on the seat as opposed to the wrists and discourages standing in the saddle, limiting overall muscle recruitment and workout intensity.<\/span><\/p>\n Placing the rider low to the ground in a reclined position, a recumbent bike situates the pedals in front of the rider for a lower-impact workout. A recumbent bike also\u00a0<\/span>provides back support, taking strain off the lower back and wrists, and generally involving less overall muscle engagement and intensity.<\/span><\/p>\n Adding more of an upper-body element to the riding experience, dual-action bikes incorporate moving handles that share resistance with the flywheel, which is often represented by a fan. The nature of that resistance makes each revolution harder the faster you try to pedal. Dual-action bikes are manufactured in upright and recumbent versions.<\/span><\/p>\n Used in combination with a traditional bicycle, a bike trainer allows you to turn a normal bike into a fitness bike. Technologies across bike trainers vary, incorporating simple resistance stands, free-spinning rollers, or built-in gear sets that replace the bicycle\u2019s rear wheel. These options can all <\/span>vary the resistance, stability, and overall ride experience.<\/span><\/p>\n \u00a0<\/p>\n According to Melillo, cycling mainly trains the following muscles:<\/p>\n \u201cIt\u2019s primarily those big leg muscles that are working,\u201d she says. \u201cHowever, you\u2019re definitely working your core as you\u2019re seated on the saddle. The more you focus on your form \u2014 with a nice long neutral spine, your chest lifted \u2014 the more core work you\u2019ll get.\u201d<\/p>\n Secondarily, the triceps and shoulders stay engaged as you rest your upper body on the handlebars. (Just don\u2019t lean!)<\/p>\n \u00a0<\/p>\n Indoor cycling burns roughly as many calories as outdoor cycling. The average 150-pound person will burn 417 calories in 50 minutes of medium-effort indoor cycling (150 watts). At 200 watts, they\u2019ll burn 1,042 calories during that time.<\/p>\n Indoor cycling can help you lose weight because it makes interval training easy. Studies suggest interval workouts can speed weight loss compared to steady-state training.<\/p>\n \u201cStationary bikes allow for varied resistance levels, so you can exercise at low, medium, or high intensities, which makes indoor cycling ideal for interval training,\u201d says Maulin. \u201cInterval training can help you burn more calories in less time by alternating short bursts of intense exercise with longer intervals of less intense exercise. As you drive your heart rate up and down while allowing for periods of recovery, you\u2019re able to reap the benefits of your workout hours after you finish.\u201d<\/p>\n \u00a0<\/p>\n The community of an in-person cycling class can be fun and motivating. But taking online cycling classes has serious advantages too. The convenience can help you to be more consistent with your workouts, says Melillo \u2014 no worrying about rushing to the gym or cycling studio in time for class, no need to deal with parking or ` care.<\/p>\n With the BODi app, on-demand classes allow you to tailor your ride to your schedule and needs. Pick the time, intensity, and length, and get pushed to new limits with our motivating group of trainers.<\/p>\n No matter your objective, any exercise will be more effective the more often you do it. If lack of time is holding you back from your fitness goals, try online cycling classes. \u201cThey help with your ability to schedule \u2014 and stick with the schedule,\u201d Melillo says.<\/p>\n And unlike outdoor cycling, the weather will never give you an automatic out. \u201cIf you say, \u2018Tomorrow morning, I\u2019m going to cycle outside,\u2019 you wake up and it\u2019s rainy out, you can\u2019t do it,\u201d she says. \u201cIf you\u2019re inside, taking an on-demand class in your house, you can keep that appointment. No matter what.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" Indoor cycling\u2019s benefits are numerous; as a workout, it\u2019s convenient, efficient, effective, and as social as you want it to be. You can do it in a class of one or dozens, depending on your mood. And these stationary bike benefits scarcely scratch the surface. \u201cI\u2019m biased toward indoor cycling as a truly fun exercise […]<\/p>\n","protected":false},"author":1,"featured_media":2248,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2247"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2247\/revisions"}],"predecessor-version":[{"id":2249,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2247\/revisions\/2249"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2248"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2247"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2247"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Upright exercise bike<\/span><\/h3>\n
Recumbent bike<\/span><\/h3>\n
Dual-action bike<\/h3>\n
Bike trainer<\/span><\/h3>\n
What Muscles Do You Use for Cycling?<\/h2>\n
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<\/p>\nHow Can Cycling Help You Lose Weight<\/h2>\n
![\"indoor](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/08143208\/can-you-lose-weight-cycling-for-beginners.jpg\" "\\"\\"")
<\/p>\nThe Benefits of Streaming Cycling Classes<\/h2>\n
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<\/p>\n