Exercise is an essential part of keeping our body disease-free and healthy. From light to a high-intensity workout, our body benefits. Exercise has so many forms that will fit your lifestyle. For example, the pedal lovers, the exercise bike is the best work out for them. But if you ask, how many calories do you burn riding an exercise bike? We’ll start answering you by introducing the exercise bikes and its benefits.
What Is an Exercise Bike?
It comes with many names! Usually, they call it a stationary bicycle, but some call it a Spinning bike or Exercycle. Just like an ordinary bike, it has pedals, saddle, and handlebar. This exercise machine was inspired by a traditional bike but had no wheels on both ends. It was specifically created to help people increase in general fitness, to lose weight, and to train for cycling affairs. Physical therapists use this for patients because it’s safe, low-impact because it doesn’t pressure the joints and is effective for cardiovascular exercise. It is also used for physical testing by measuring power in ergometers.
Discover the Benefits of Using Exercise Bikes:
Keeps Our Heart Pumping!
Aerobic exercise or cardiovascular exercise like cycling strengthens the heart, lungs, and muscles. It helps improve blood circulation and oxygen supply in our body, which promotes numerous benefits such as:
- Proper brain and memory functions
- Low blood pressure, good sleep
- Balanced blood sugar levels
- Strong immune system
- Good mood
- More energy
Best Buddy for Weight Loss
You asked how many calories do you burn riding an exercise bike, but you forgot the weight of what you consume. Burning more than what you consume is the key to weight loss! It depends on the intensity of your exercise and your body weight. A 2010 study discovered that indoor cycling, combined with a low-calorie diet, helps decrease body weight and fat. It lowers the cholesterol and triglyceride levels.
Best Low-Impact Exercise!
An exercise bike promotes low-impact workout by its smooth movements to strengthen the joints and bones without pressuring them, which is good for people with joint issues or injuries. It does not let your feet lift off the pedals, which is a good option for your joints while still providing an effective and challenging exercise.
Strong Legs and Lower Muscles
If you use higher resistance, the exercise bike can help you build strong legs and lower body. Pedaling strengthens your calves, hamstrings, and quadriceps while working with your core, glutes, and back. But if you will use the handles, it can also help you work with your upper body muscles such as biceps, triceps, and shoulders.
Customizable Workout Plans and Levels
Customizing your workout plans and level can be easy with exercise bike. Working slowly as a start then gradually increases in time and intensity gives way for more effective results. You can start from 5 to 10 mins then add every 5 minutes as time goes by. But don’t forget to pedal slowly when finishing your exercise in a day or set an alternating intensity plan for your workout.
Improves Your Respiratory Capacity!
Exercise bike helps you learn to manage the intensity in the frequency of your breathing while exercising. It increases your muscle performance by conditioning your muscles to get less oxygen and produce less carbon dioxide, which will result in not being out of breath quickly. People with asthma or chronic lung disease can improve their symptoms using this bike. However, if you are suffering from those, it would be best to consult your doctor before doing the exercise.
Reduces the Risk of Type 2 Diabetes
Cycling reduces the sugar level in the blood by helping the muscles consume more glucose. It also has good benefits on insulin, since it doesn’t work correctly after a meal and increases the blood sugar. With regular exercise or cycling, our body becomes sensitive to insulin, which means our blood sugar decreases. This exercise is the best and natural balancer of blood sugar levels.
Makes You Feel Good!
While doing the exercise, our body secretes hormones like endorphins and serotonin, which delivers a state of well-being. They are our happy hormones that balance our mood, anxiety, and stress. So it’s not just an answer to your question of How Many Calories Do You Burn Riding an Exercise Bike, but it also makes you feel good and relieved!
Helps Fight Alzheimer’s And Parkinson’s Disease
Studies prove that with regular exercise, it could reduce and delay the symptoms of degenerative diseases like Alzheimer’s and Parkinson’s. This is because physical exercise stimulates certain parts of the brain. More and more doctors suggest that sports and exercise is a natural fighter against age-related diseases.
Increases Your Life Expectancy!
Many studies prove that regular exercise doesn’t only reduce the risk of many deadly diseases but also delay and improve their symptoms. It also preserves our immune system, especially the elderly. Fifteen minutes of exercise daily could increase life expectancy by three years!
How Many Calories Do You Burn Riding An Exercise Bike?
The answer to the question of how many calories do you burn riding an exercise bike is that results vary in weight loss. It depends on our metabolic rate, weight, sex, composition, and the intensity of our workout. But according to Harvard Health Publishing at the Harvard Medical School, if a person who weighs 155 pounds spends 30 minutes of vigorous workout in an exercise bike, he or she could burn up to 391. While according to The American Council on Exercise, if a person weighs 155 pounds and workouts 30 minutes at a pace of 16 to 19 miles per hour, it can burn up to 421 calories.
Calorie Burn Intensity (30 minutes)
- 125 pounds pedaling at a speed of 5.5 miles per hour work out = 113 calories burned
- 155 pounds pedaling at a speed of 5.5 miles per hour work out = 140 calories burned
- 185 pounds pedaling at a speed of 5.5 miles per hour work out = 167 calories burned
- 125 pounds pedaling at a speed of 12 to 13 mile per hour work out = 113 calories burned
- 125 pounds pedaling at a speed of 12 to 13 mile per hour work out = 226 calories burned
- 155 pounds pedaling at a speed of 12 to 13 mile per hour work out = 281 calories burned
- 185 pounds pedaling at a speed of 12 to 13 mile per hour work out = 335 calories burned
- 125 pounds pedaling at a speed of 16 to 19 mile per hour work out = 340 calories burned
- 155 pounds pedaling at a speed of 16 to 19 mile per hour work out = 421 calories burned
- 185 pounds pedaling at a speed of 16 to 19 mile per hour work out = 503 calories burned
Now that we have answered your question of how many calories do you burn riding an exercise bike, you can work on your body goals rain or shine! Why exercise outside with your traditional bike and get more stress than relief, if you can do cycling indoor. Exercise in peace, and you’re your workout plan of your desire. Keep pedaling for a healthy you. Learn more about exercise bike.