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.
One of the most popular types of stationary bikes is the upright bike. 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. 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. A recumbent bicycle is a good option if you have limited mobility, joint issues or injuries, or back pain.
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. 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. 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. Stationary bikes are safer than riding a bike out on the road, but there are still safety concerns to consider:. Encouraging results for those who are just starting out with trying to get a bit more fit and healthy. Big increases in your fitness level with cycling can be achieved at relatively low levels Using our average calorie burn figures from the charts above , this translates to approx.
All of this shows that cycling really is an all round manageable activity for significant benefits to your fitness level. There is a clear and strong positive relationship between the amount of cycling and obesity related health outcomes found a systematic review of the scientific literature 4 , including:.
The great thing about cycling is it really doesn't need much to get going. Start off with manageable sessions and work your way up either by increasing your time spent, or by working a little harder.
If you can manage to do 30 minute sessions of moderate cycling, times a week, you're well on your way to seeing some hugely positive results - more calories burned, increased fitness level, and reduced risk of common health conditions.
Check out the tables above to plot your weight and see just how many calories you can burn with both 30 minutes or 1 hour. If you're unsure which exertion level you should be looking at, take a look at our handy guide:. You get all the benefits - whether you're enjoying the fresh air outside, or multi-tasking with watching your favourite show on the telly while on an exercise bike.
You can try the tools and databases in Weight Loss Resources , free for 24 hours, to find out:. Find out how many calories you need to lose weight, and how many you burn during exercise - you can try the tools and databases in Weight Loss Resources, free for 24 hours.
Start a free trial today. Take our FREE trial ». Archives of Internal Medicine, There is an immense number of possibilities to introduce variations in this form of workout. For instance, engaging your abdomen to get abs or using weights and resistance bands. Even if you prefer going the easy way, a session on bike engages your entire body. From your arms to abs and your thigh muscles, you name the body part and the bike will burn the calories from it.
You can also tag along with your friends or listen to music that helps you release good hormones to boost your mental health. Even though resistance training and running on treadmills are a good way to lose weight, but they are not a long term measure. The chances of gaining weight increase significantly once you let go of your workout routine.
Stationary bikes on the other hand can be alternated with mobile bikes for heading to places, in case there is a time crunch. This will help you lose weight without even realizing it. If you believe that stationary bikes are not meant for building muscles, then you need to invest a crucial time towards this equipment and see for yourself. Daily session on these bikes also positively impacts cardiovascular health and can boost your mental health.
People who go for biking are also found to be having better lung health than those who do not. If you invest in a core strength program using a stationary bike, the results can transform your entire notion around stationary bikes and their ability to affect weight loss. Stationary Bike watts : Running on a treadmill 0 incline,4 mph : Calories burned Jumpping Jacks : Jumpping Ropes skips per minute : Elliptical machine: Stationary bikes are way better than weight training where significant pressure gets built around your knee and leg muscles causing injuries.
Knee injuries can occur with people who are underweight and pursue intense sessions of 1. Also, stationary bikes do the opposite job of strengthening your leg and knee muscles. However, if you have a history of knee pain, it is advisable to go slow first. Try doing some warm-up exercises beforehand. Do not go from level 1 to level 5 in a week. Let your muscles adjust to the movements rather than succumbing them to pain, Ensure that the seats of the bike are properly adjusted and your shoulders are relaxed.
How many calories does biking burn? How it works Moderate pace Fast pace Stationary vs. How does biking burn calories? Moderate pace. Fast pace. Stationary vs. Other considerations. Other benefits of biking.
Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. What to know about exercise and how to start. Medically reviewed by Daniel Bubnis, M. Walking vs. Calculating how many calories are burned in a day.
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