Nowadays, you will find that more and more people choose to go to the gym for exercise after work or in their free time to build muscle, burn fat and keep healthy. You can find a lot of aerobic exercise equipment in the gym, but which one should you choose to use to help you achieve your fitness goals better? Among them, the indoor cycling bike is a popular choice in both commercial gymnasiums and home gymnasiums, and it is also an effective way to make you stronger, slimmer and even enhance your cardiovascular function. It can be said that no matter what your ultimate fitness goals are, you can benefit from it.
For most people, cycling outdoors is a great sport. This low-impact exercise provides many benefits, including improving aerobic fitness, strengthening muscles and bones, improving balance and burning more calories. But if you want to experience the fun of outdoor cycling without leaving home, using a fitness bicycle for exercise at home is your ideal choice. But nowadays, with its growing reputation, some people who don't know much about it may want to know a question about it----is it really good to work out on it? In fact, exercising correctly on an exercise bike can also bring many benefits. In the following article, I will take you through four questions to fully know it and let you know whether it is good to work out on it.
How many calories can be burned by working out on it?
Exercise on fitness bicycle is one of the best and most effective ways to burn calories and lose weight. Therefore, if your goal is to lose weight, then using an indoor bike is a good choice. According to the estimate of Harvard Health Press, a 155-pound person can burn about 260 calories in 30 minutes of moderate-intensity fitness bicycle exercise. If the intensity of fitness bicycle exercise is increased, more calories can be burned. Although exercise intensity is one of the biggest determinants of how many calories you burn when working out on fitness bicycle, weight also has a great influence. Generally speaking, if you weigh more, you will burn more calories in the same exercise. For example, if you weigh 185 pounds, Harvard Health Press estimates that you will burn about 311 calories in a 30-minute moderate-intensity ride, or 466 calories in a 30-minute strenuous ride. Therefore, working out on fitness bicycle can help you achieve your overall weight loss goal.
What muscles can be targeted by working out on it?
Work out on the exercise bike can not only help you burn calories, but also target your muscles well. Starting from the heart, fitness bicycle can exercise many muscle groups on your body, but it is mainly targeted for your lower body muscles: legs and glutes. When you pedal forward, your quadriceps and calves will be activated. When you press the pedal down, your glutes, calves and hamstrings can be well trained. In addition, as you work out on the fitness bicycle, your abdominal muscles and lumbar muscles contract to maintain balance. As a result, your legs and glutes will become more stylish and tight, and your waistline will become slimmer.
How long should you work out on it?
I believe that the main purpose of many people working out on fitness bicycle is to keep in shape. However, it is very important to know how long it takes to work out on it. If you exercise on the indoor cycling bike for too long, you may strain your muscles, while if you use the fitness bicycle too infrequently, you may not see good exercise results. Therefore, if you want to achieve a good exercise effect without overtraining, then I suggest that you spend five days a week exercising on fitness bicycle for about 20 minutes every day. This is enough for you to keep healthy and get good exercise results, as long as you can ensure that you can persist.
How to work out on it more safely?
Indoor bike is a piece of popular fitness equipment, which can help you shape and lose weight. However, if you are not careful, it may also pose potential danger to your health, so you should keep the following safety precautions in mind. First of all, you should wear indoor cycling shoes when riding fitness bicycle. It's best not to wear thick socks, because it will make your feet hot and sweaty. Second, don't use too much force while riding fitness bicycle, which may increase your risk of injury. Third, don't try to ride the fitness bicycle barefoot, because if you slip off the pedal or your foot gets stuck between the pedal and the frame of fitness bicycle, you may be injured. Fourth, you should wear clothes of appropriate size when riding fitness bicycle. Clothes that are too loose or too tight may affect your exercise. Finally, don't drink alcohol or take any drugs that may cause drowsiness during exercise. By following the above points, you can work out on fitness bicycle more safely.
I'm sure you'll know whether it is good to work out on an exercise bike after reading this article. I hope you can know it better through this article.
