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We use exercise bikes in gyms, hotels and even at home. They’re a staple for many fitness-conscious people, but are exercise bikes good for weight loss? Cycling is certainly a good option for anyone looking for a new way to train; activity can affect muscle mass and basal metabolic rate (BMR) – the calories you burn when the body is at rest, without exercise. Indeed, a study of Medical and scientific journal in sport and exercise found that just 30-45 minutes of biking can increase your BMR and keep it high for most of the day.
Put simply, when you push and pull the pedals of an exercise bike, you experience resistance, which helps build muscle and increases the rate at which you burn calories, which can promote weight loss. weight.
“Compared to other types of cardio workouts, cycling does not put stress on your joints while building strength and endurance, so it is a great low impact option,” explains the spinning instructor. and menopause trainer. Kate rowe-ham.
She says, “Spinning, also known as indoor cycling, can be a great way to start a training program, and as your weight drops you can find other forms of exercise that are easier. to do, like high intensity interval training or running.
Why else are exercise bikes good for weight loss? On a practical note, you are more likely to stick to your workout plan because you can use them in any weather. In addition, the American Heart Association says they’re a great way to improve cardiovascular fitness (an important marker of physical health that refers to how your heart, lungs, muscles, and blood work together while you exercise ) and the choice of live and on-demand classes means they’re suitable for most personal fitness levels.
What are the benefits of losing weight?
“Exercise bikes are good for weight loss because they are a really efficient and effective way to burn calories, and cycling is a cardiovascular aerobic activity that has additional benefits such as strengthening your heart, lungs. and your muscles, ”says Kate, spinning instructor and menopause trainer. Rowe-Ham.
It does this by increasing your heart rate and breathing, explains Kate. “It challenges your internal organs, thereby improving the function of the heart, lungs and circulatory system.”
While this is generally true, it’s the intensity of your exercise on an exercise bike that will affect the weight you might lose, Kate explains.
“Training at a higher intensity will help burn calories and build strength, which can lead to fat loss, along with eating a healthy diet,” she says. “The magic point of intensity is a bit of a mystery because every individual is different and it depends on your starting weight, but it has been said that you can burn around 400-600 calories per session.”
What impact can they have?
Being in a calorie deficit – burning more calories than you eat – is the key to losing weight. One pound of fat equals about 3,500 calories according to the journal Scientific American Medicine, so in order to lose 1 pound per week, we need to burn 3,500. Following calories that we consume. You can do this by dieting alone, but regular indoor cycling on an exercise bike might speed up the process.
According to Harvard Medical School a 155-pound person can burn around 260 calories by riding an exercise bike for just 30 minutes. A 125-pound person would burn 210 calories in the same workout, while a 185-pound person would burn 311 calories. And that’s not all. A Medication One study found that indoor cycling can improve body composition, as well as aerobic capacity and blood pressure.
“The intensity and frequency of your workouts will affect the number of calories you burn in each workout,” Kate explains, “and if you add more resistance, the harder you have to work out.”
Are exercise bikes good for an overall healthy lifestyle?
In most cases, eating a balanced diet is an integral part of a healthy lifestyle, but if you want to improve your overall health, try increasing your protein intake as part of your exercise bike program. Why? Because our muscles need protein, the “building blocks” of the body, to grow and repair.
Eating protein after a workout can help restore muscle fibers that were broken down during exercise, which also helps reduce DOMS (delayed onset muscle pain) and recovery time. If you are low on protein, your muscles can struggle to stay healthy and weaken, a process called “atrophy”.
And as we’ve said before, building up your cardiovascular fitness can improve heart health and lung capacity, which helps the body work more efficiently and can boost immunity.
Other advantages?
Kate Rowe-Ham points out that regular exercise on a bicycle not only increases heart rate and causes blood to pump, “it can also help improve sleep, reduce stress, and improve mood, which can have an impact on weight loss “.
“After a few weeks of regular cycling, your back muscles will get stronger and your joints will move more easily, which can help you fall asleep – and stay asleep – more easily,” she explains.
In addition to slowing brain activity in the frontal lobe, too little sleep also hampers your metabolism and can contribute to weight gain. a Int J Endocrinol A study found that a lack of sleep could alter hormones involved in regulating weight and metabolism, causing the body to produce less leptin (the hormone that decreases appetite) and more ghrelin (responsible for hunger).
A similar thing happens when we are stressed, explains Kate: “The body makes more of the stress hormone cortisol, which signals to the body that we are in ‘fight or flight’ mode and that we may need to respond to a problem. danger or perceived danger. – so instead of using the fat in our body for energy, it stores it as a reserve. “
So, are exercise bikes good for weight loss? “If you can commit to a regular plan, increasing your intensity and resistance as you get fitter and stronger, these are great for fat loss,” says Kate. They are suitable for all physical abilities and you can exercise in the comfort of your own home, whatever the weather.
And if you’re trying to lose weight or reduce body fat, “it’s always important to remember that a healthy diet paired with a regular year-round indoor cycling program will give you maximum gains,” explains Kate. Not only that, you will probably be in better shape and can also benefit from better sleep.
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