To the question can you lose weight on stationary bike answer is, yes absolutely. A stationary bike is a piece of equipment that provides us with a very good cardio workout. If you enjoy working out on the stationary bike it’s going to be a very effective way to lose fat. This kind of workout besides the fat-burning benefits also strengthens the heart, lungs, and muscles. It doesn’t take up much space so it is a perfect exercise machine to have at your home, put it in the corner of the living room and you are good to go.
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So, as you can assume, the answer to the question can you lose weight on stationary bike is, yes. Here is how, and why.
Depending on the intensity, cycling can burn a lot of calories, more than 600 an hour. It is well-known that in order to lose weight (fat) we need to be in a caloric deficit (burning more calories than we eat), it is essential to have the right and healthy nutrition (diet) combined with cycling workouts to make it possible to burn enough calories.
With proper nutrition and working out on a stationary bike that is actually very easy to do. In the process of it, we are then able to lose weight or in other words burn that fat away. When used with HIIT (high-intensity interval training), it becomes an extremely effective way of fat burning. That is easily doable because stationary bikes have the ability to set various resistance levels.
Switching between long steady-state cardio and HIIT once or twice a week could give really good results. To lose 1 kg. you need to exercise on your stationary bike for one hour, three times a week. Calories burned in one hour of cycling:
Moderate intensity – 414 kcal
High intensity – 621 kcal
Very high intensity – 739 kcal
Gaining Muscles And Strengthening The Legs
Repeating movement we do on a bike is very beneficial for strengthening our calves, hamstrings, and quadriceps, also if you have a version of a bike with moving handles you can work on your biceps, triceps, and shoulders. The more tension we put on muscles, the more muscles we gain, and the bike is an effective way to tone the leg muscles. All the lower body is constantly working when cycling.
Low Impact, Gentle For The Joints
Cycling isn’t putting a lot of pressure on the joints and bones, which makes it an excellent choice for people with that kind of issue or injury. Your feet aren’t lifting from the pedals, and movement is smooth which is very different from all high-impact workouts like running, jogging, jumping, and others.
Cholesterol And Type Two Diabetes
Excessive cholesterol in our bodies increases the risk of cardiovascular diseases. But, not all cholesterol is bad, there is such a thing as good cholesterol. To lower bad cholesterol we have to be active and do the cardio workout, and that is where a stationary bike comes in very handy as you can imagine.
As for diabetes, exercising and other higher activities use glucose in our muscles and thus lowering the sugar levels in our blood, also at the same time making our body respond better to insulin. That means that we need less insulin in our blood to lower our blood sugar. Regular exercise has a way of naturally regulating those levels of sugar and insulin in the body.
Diseases And Life Longevity
Stationary bike, since it can be used at home and almost every day has the benefit of fighting diseases like Alzheimer’s. It’s extremely important for older people to remain active because that reduces the risk of degenerative diseases. Sports and exercises stimulate certain areas of the brain and thus reduce the risk of Alzheimer’s and Parkinson’s, age-related diseases.
A cycling workout is also very beneficial to preserve the full functionality of the immune system which ultimately increases life expectancy.
That Feeling After The Workout
Daily workout on your stationary bike has many nice benefits for the body, health, and mind, or shall we say the way we are feeling. That happens because while we exercise dopamine (the happy hormone) is released in our bloodstream and makes us feel really nice after the workout.
Safer Than Ordinary Cycling
Being on a bike outside in nature and fresh air is nice, and most people prefer it, but there are some dangers connected to it. There are reckless drivers on the road, slippery surfaces, low visibility, it gets hot and humid, or even very cold and wet. People sometimes don’t have the motivation to get out of a cozy house and so on. it can also be dangerous to be outside because of the thing we can’t control, eider natural or human-caused. With a stationary bike and indoor workout, you can avoid the traffic, roads, elements and indulge yourself in the comfort of your home all year long.
Weight Loss Plan
- Start exercising at a low intensity of up to 10 min.
- Then proceed at medium intensity for 5 min.
- Switch between high intensity (3 min.) and medium intensity (5 min.) for the next half an hour.
- Cooldown lightly pedaling for 5 minutes.
Before asking yourself can you lose weight on stationary bike, you should talk to your doctor if that is a safe thing for you. Indoor cycling can help your fitness goals, cardiovascular problems, diseases, life longevity, and safety. We should all stay active as much as we can, it makes us happier and healthier. Stationary bikes give us the opportunity to do so no matter the weather. They are great when we can’t go out for some reason. It takes only an hour daily and benefits are much greater than being in front of the TV for an hour.