In the quest for weight loss, many individuals turn to stationary bikes as a convenient and effective tool for shedding pounds. Riding a stationary bike regularly can support your overall health, cardiovascular fitness, and lower body muscles, among other advantages. With their adjustable resistance levels and customizable workouts, stationary bikes offer a versatile option for individuals of all fitness levels. Stationary bikes provide numerous benefits for those aiming to lose weight. By harnessing the benefits of this low-impact cardiovascular exercise and following a structured workout routine, you can work toward achieving your weight-loss goals safely and sustainably.
Benefits of Using a Stationary Bike for Weight Loss
Riding a stationary exercise bike is an efficient and effective way to burn calories and body fat while strengthening your heart, lungs, and muscles. Compared to some other types of cardio equipment, a stationary bicycle puts less stress on your joints, but it still provides an excellent aerobic workout.
Low-Impact Cardiovascular Workout
Stationary bikes offer a low-impact cardiovascular workout, making them suitable for individuals with joint issues or those recovering from injuries. Because your feet don’t lift off the pedals with a stationary bike, this option is kinder to your joints, but it still provides a challenging and effective workout.
Efficient Calorie Burning
Stationary bikes allow for efficient calorie burning. By engaging large muscle groups in the legs, such as the quadriceps, hamstrings, and calves, cycling on a stationary bike can help you torch calories effectively. Depending on the intensity of your workout and your body weight, you can burn more than 600 calories an hour with a stationary bike workout. This makes indoor cycling an excellent workout option for burning calories quickly. Burning more calories than you consume is the key to weight loss.
Convenient Exercise Option
Stationary bikes provide a convenient option for incorporating exercise into your daily routine. Indoor cycling is safer and more accessible than outdoor cycling, as there are no hazards like traffic and poor weather or surface conditions. With indoor cycling, you don’t have to be concerned about traffic, road conditions, or the elements. You can work out safely at a comfortable temperature any time of the year.
Read also: Is 1 hour of cycling enough to lose weight?
Strengthens Muscles
Exercise bikes are good for strengthening muscles such as your heart and lungs. Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance. The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes. If you use a bicycle with handles, you’ll also be able to work your upper body muscles, including your biceps, triceps, and shoulders.
Improves Cardio Health
Cycling strengthens the heart and circulatory system, which has multiple benefits including lower risk of disease, improved blood pressure, and better mood.
Boosts Cardio Fitness
Cycling is an excellent way to get your heart pumping. Cardiovascular or aerobic workouts, such as cycling, strengthen your heart, lungs, and muscles. They also improve the flow of blood and oxygen throughout your body. This, in turn, can benefit your health in a number of ways, including:
- Improved memory and brain functioning
- Lower blood pressure
- Better sleep
- Improved blood sugar levels
- A stronger immune system
- Better mood
- Lower stress levels
- More energy
Helps Burn Body Fat
Working out at a high intensity helps to burn calories and build strength, which, in turn, can lead to fat loss. A 2010 study found that indoor cycling, combined with a low-calorie diet, was effective in reducing body weight and body fat in the study’s participants. It was also effective in lowering cholesterol and triglyceride levels.
The participants cycled for 45 minutes three times per week, and they consumed 1,200 calories per day for 12 weeks. Once the study was completed, researchers noted that people in the cycling-only group, cycling plus dietary modifications, and dietary modifications only decreased their BMI (body mass index), total body mass, and fat percentage. They also mentioned that cholesterol and triglycerides, two measures connected to heart health, also decreased. In the indoor cycling and low-calorie groups specifically, HDL cholesterol, known as the “good” kind, also increased.
Read also: Maximize your cycling results for weight loss
Interval Training
Interval training allows you to alternate short bursts of intense exercise with longer intervals of less intense exercise. This type of training can help you burn more calories in less time, and also elevate your cardio fitness. Stationary bikes allow for varied resistance levels, so you can exercise at low, medium, or high intensities. This makes it ideal for an interval training workout.
Types of Stationary Bikes
There are generally three different types of stationary bikes: upright, recumbent, and dual-action. Each one offers slightly different benefits. Depending on your fitness level, joint health, and workout goals, you can focus on just one bike, or for more variety, you can try all of them at different times.
Upright Bike
One of the most popular types of stationary bikes is the upright bike. It’s similar to a regular bicycle, with the pedals positioned under your body. The upright bike provides a great cardio workout while also strengthening your leg and core muscles. Depending on your preference, this bike can be used both standing or sitting. The downside of this bike is that the upright position can put pressure on your hands and wrists. Also, the small seat can be uncomfortable, especially for longer workouts. The upright exercise bike is the most traditional and requires you to be in an upright body position. When you think of the exercise bike, most of the time this is the one that pops up in your head.
Recumbent Bike
With a recumbent stationary bike, you sit in a comfortable reclined position on a larger seat that’s positioned back from the pedals. This type of bike puts less stress on your upper body, joints, and low back. Your body is fully supported, which can make your workout less intense. You’ll also have less fatigue and muscle soreness after your workout. A recumbent bicycle is a good option if you have limited mobility, joint issues or injuries, or back pain. It’s also a safer option for older adults or those new to exercise. Reclined and relaxed, you can multitask while using this bike if you like reading or watching television.
Dual-Action Bike
A dual-action bike is the least like a regular road bicycle. It has handlebars that move back and forth to target your upper body muscles. So, while you’re pedaling and working your legs, you’re also able to get a solid upper body workout.
Read also: Achieving Weight Loss Goals
Other Types of Bikes
The indoor cycle bike, which is the most popular option in indoor cycling classes, is similar to an upright bike. However, it has an elevated seat. Another difference is that resistance is created with a weighted flywheel on the front, which is typically about 40 pounds. The resistance can be adjusted to simulate hills or riding into the wind. A less common type of stationary bike is a fan or air bike. This bike doesn’t have any preprogrammed options. Instead, you create resistance by pedaling. The faster you pedal, the faster the wheel blades rotate and the more resistance you generate. These bikes are generally less expensive than other types of stationary bicycles.
How to Maximize Weight Loss with a Stationary Bike
To maximize the benefits of your stationary bike routine, combine it with a calorie-controlled, nutrient-rich diet.
Calorie Deficit
When it comes to weight loss, a calorie deficit is required - meaning you need to consume fewer calories than those burned. It’s a simple calculation: for example if your maintenance calories are 2000 a day, then to achieve a caloric deficit you will need to consume around 1500-1700 calories. Aiming for a 500-calorie daily deficit through diet and exercise can lead to 1-2 pounds of fat loss per week. Whether you use an exercise bike, rower, elliptical, or a treadmill, if you’re not eating a 300 to 500-calorie deficit for your height and weight, you likely won’t lose weight.
Diet
You don’t have to go on a diet to lose weight, instead, focus on eating healthy. Make sure you are drinking plenty of water, it helps boost your metabolism. It is ideal to drink water before meals. Cut back on added sugars - not only sugar but high glucose corn syrup too. To maximize the benefits of the exercise bike that help to prevent these, change the number of sugars you include in your diet.
You don’t want your diet to be working against you and your weight loss journey. Low carb and less refined - lower the amount of carbs in your diet as they turn into sugars. Eating these can spike your blood sugar and increase your appetite. Include more protein in your diet - protein can also boost your metabolism.
Hydration
Drink plenty of water to stay hydrated and curb unnecessary hunger. Make sure you are drinking plenty of water, it helps boost your metabolism. It is ideal to drink water before meals. Remember to stay hydrated throughout your workout and listen to your body’s cues.
Sleep
Exercising can help you sleep better, and better sleep can help you exercise. Just as important as a healthy diet and exercise routine, our body recovers and rejuvenates during sleep. If you don’t get enough, you limit how well you can function. Giving yourself 8 hours of sleep allows you to rebuild the energy you need. The wrong amount of snoozing can put you more at risk for obesity.
Boosted immune system - you’ll be surprised to know that your sleep can affect your immune system. When you snooze, you don’t lose.
Workout Frequency and Duration
When you first get your bike, start working out 3 times a week for 30 minutes at a time. This will introduce your body to a cardio workout, and you’ll slowly start to replace fat with muscle. Start with shorter sessions if you're new to it and gradually build it. 10-15 minutes three times a week is a great starting point.
Generally, the longer you spend on the bike, the more calories you burn. However, there is an obvious trade off between duration and intensity. Training in Zone 2 (at 65-75% of your maximum heart rate, calculated by subtracting your age from 220) is recommended for 60 to 90 minutes. By contrast, HIIT sessions last usually only 15 to 30 minutes.
Exercise Intensity
The speed at which you should ride a stationary bike for weight loss varies depending on your fitness level and goals. As a general guideline, aim to maintain a moderate intensity during your cycling sessions. For most individuals, this moderate intensity corresponds to cycling around 12 to 15 miles per hour (mph) or maintaining a cadence of 60 to 80 revolutions per minute (RPM). However, it’s essential to listen to your body and adjust the intensity accordingly.
Incorporating HIIT into your stationary bike workouts will make your heart, lungs, and muscles work harder than a lower intensity ride, helping you get better results in less time. HIIT workouts alternate short high intensity intervals with periods of recovery. Indoor cycling is a great option for HIIT training, as you can easily adjust the variables that create intensity and allow for recovery. You can use your rate of perceived exertion (RPE) to guide your speed and, if you’re adding it, resistance.
One of the biggest benefits from a HIIT bike workout is that you can burn a higher number of calories compared to moderate intensity exercise, such as normal cycling and even strength training. This makes it an ideal workout for weight loss. Studies show that this intense workout can help you burn the same number of calories as normal cardio and weighted exercises in a shorter amount of time.
Resistance Level
Exercise bikes come with different levels of resistance that you can adjust accordingly. By increasing the resistance level, you’ll make your workout more challenging, building muscle mass and burning more calories in the same amount of time as a lower resistance level ride.
Sample Workout Plans
For beginners:
If you’re just beginning to building your fitness, the key is to start slowly and to gradually add more time and intensity. Start with a 25- to 35-minute workout and progress from there, adding time in 1-minute increments as you build up your fitness.
- Start off pedaling at a low intensity for 5-10 minutes.
- Switch to medium intensity for 5 minutes, followed by:
- high intensity for 1-2 minutes
- medium intensity for 5 minutes
- high intensity for 1-2 minutes
- medium intensity for 5 minutes
- Finish by pedaling at a low intensity for 5 minutes.
For weight loss:
This type of workout helps to burn calories and body fat, and it can be a good option to include in a weight loss plan. It’s also a good option if you want to switch up your resistance levels quickly.
- Start off pedaling at a low intensity for 5-10 minutes.
- Switch to medium intensity for 3-5 minutes.
- Alternate between high intensity (1-3 minutes) and medium intensity (3-5 minutes) for the next 20 to 30 minutes.
- Cool down by pedaling at a low intensity for 5-10 minutes.
For interval training:
Once you’ve built up your fitness, you may want to boost your strength and stamina with interval training.
- Start off pedaling at a low intensity for 10 minutes.
- Switch to medium intensity for 10 minutes, followed by:
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- low intensity for 2 minutes
- high intensity for 2 minutes
- Cool down by pedaling at low intensity for 5-10 minutes.
Over time, you can increase your intervals one minute at a time.
Interval Training
Alternate between periods of high intensity and recovery. For example, cycle at a fast pace or higher resistance for one minute, followed by two minutes of slower cycling or lower resistance for recovery.
Safety Tips
Stationary bikes are safer than riding a bike out on the road, but there are still safety concerns to consider:
- You may develop muscle fatigue or injury from the repetitive motion or from using poor form.
- You could fall off the bike or injure yourself if you don’t balance yourself correctly.
To stay safe with a stationary bike workout, keep these tips in mind:
- Always position your body correctly and use proper form. If you’re unsure of the right position or correct form, ask a certified personal trainer for help.
- Take a break to allow your body time to recover if you develop any pain or muscles aches from cycling.
- Don’t exert yourself beyond your own limits, especially when cycling in a group class. Don’t feel compelled to keep up with the group. It can be dangerous to push yourself too hard, especially if you’re new to exercising.
- Talk to your doctor if you have issues with your balance, blood pressure, or heart health to make sure a stationary bike workout is safe for you.
To adjust the bike seat height, stand beside your upright bike with your feet flat on the ground. Lastly, remain seated and take your feet off the pedals; your toes should touch the ground. When adjusting handlebars, it’s best to go with whatever feels most comfortable. Ensure you’re not reaching too far or bunching up your arms because the handlebars are too close.
Common Questions
Does Indoor Cycling Reduce Belly Fat?
Yes, it can help it, but only when combined it is being done in conjunction with other things. You need to be in a calorie deficit. If you are eating more than you are burning you will not lose belly fat. If you do indoor cycling and also make sure you eat the right amount of food, you will lose weight.
How Much Indoor Cycling Should I Do to Lose Weight?
Start with shorter sessions if you're new to it and gradually build it. 10-15 minutes three times a week is a great starting point. Indoor cycling can help contribute to being in a deficit of 500 calories per day. You should maintain this over a long period until you have lost the amount of weight you are aiming for. Remember, you have to ensure your diet is appropriate too.
Can Riding an Indoor Cycle 30 Min a Day Lose Weight?
A 30 minute daily indoor cycle can help you lose weight if it is helping to get you into a calorie deficit.