Riding a stationary bike is very popular these days. It’s a perfect choice if you’d like to lose weight, burn calories and body fat but at the same time have a cardio workout that’s good for your heart and muscular system.
So, how many calories do exercise bike burn? Cycling at home can benefit you by losing 210 – 311 calories for 30 minutes workout. Another study shows that 45 minutes of workout on the exercise bike can lead to losing 350 – 600 calories. The exercise bikes can be considered for a strong aerobic workout that can burn a large amount of calories, so all you have to do is get on the bike and start training.
Does Everyone Burn The Same Number Of Calories?
The number of calories burned can differ from one person to another, and that depends on many aspects such as age, weight, body structure, etc.
Harvard Medical School research shows that people with different weight burn a different number of calories in 30 minutes active workout on an exercise bike:
- People that weight 125 pounds burn 315 calories
- People that weight 155 pounds burn 391 calories
- People that weight 185 pounds burn 466 calories
However, the most common advantages that people achieve when cycling indoor apart from losing calories are:
- better endurance
- improved health
- lower stress levels
- improved and stronger bones and joints
This can be a very strong reason to make up your mind and start working today.
Which Exercise Bike Is Best For You?
There are several types of exercise bikes that are designed to give different advantages when using them.
Which bike you’ll choose, depends on what’s your level in fitness, the health of your joints, and what you want to achieve.
If you can’t decide which bike to select, keep reading to check out the benefits that each of them can provide.
Upright Bikes Benefits
These bikes are very similar to the regular bikes that we ride outside, and have the same construction (upright body position, pedals beneath your body and small seat).
- The upright bike strengthens your body and stamina
- It activates the same muscles as outdoor cycling
- This bike also improves your metabolism to burn more calories and body fat
- The upright position of the body activates abdominal and arms muscles
- It’s easily available and affordable
- It doesn’t take much space at home
Recumbent Bikes Benefits
With the recumbent bikes, you cycle in a reclined, comfortable body position, and the pedals are placed in front of the body.
- The recumbent bike is perfect for the ones with back pain since the reclined posture can give you a better position on the lower back
- It gives a lower pressure on your joints
- It has a large seat that can make you exercise in a most comfortable way
- It’s perfect for elderly people, beginners or people recovering from a sports injury
- The reclined position makes exercising a lot safer from injury that the other bikes as you don’t stand on the pedals
Indoor Cycles Benefits
The indoor cycle bike is very similar to the upright bicycle and it’s usually used in indoor cycle classes that support organized groups of people for fitness training.
- It has a low impact activity as it’s part of the rehabilitation program for people that are recovering from different kinds of orthopedic injuries.
- Cycling indoor for 60 minutes can benefit to keep the heart rate well
- You can make the resistance level you prefer by adjusting the wheel on the bike
- Indoor cycle classes can reduce the stress level and cheer you up
- Cycling in groups can motivate you to work harder and give you an opportunity to meet new people
Fan or Air Bike Benefits
Fan or Air bikes, on the other hand, are slightly different from the above-mentioned bikes and also a cheaper option.
They don’t have a program to select a resistance mode automatically. So as quick as you pedal the wheel blades will move faster and the resistance will be more difficult.
- You can get positive results in calorie burning with an air bike since it activates the arms for a better workout and has a less impact on your joints
- Unlike the other stationary bikes, this bicycle will provide you a wind resistance in your training.
Using An Exercise Bike For The First Time
Have you just purchased an exercise bike and you’re about to start using it for the first time?
Don’t worry, we got you covered and below you’ll find some tips on how to begin.
- Let’s Start
Place the bike, and spend a couple of minutes more to learn how it works, or if you’re at the gym ask the manager to show you.
Adjust the bike seat and handles, for a comfortable workout and to avoid injuries.
- Track the workout
Usually the exercise bike has an installed program to track the number of calories burned, distance, and time passed.
Use a tool that can track your pulse or if the bike has a heart rate monitor grab it on.
This will guide you in the workout and help you keep the heart rate in an ideal state.
- Drink water
It’s important to stay hydrated, since the body sweats and loses fluids while exercising.
Take the bottle with you and drink water as much as you can.
Stationary Bike Workout For Beginners
Every beginning is hard and that’s why we’ve described some useful guidelines for beginners below.
Following them properly can help you burn unwanted calories, but also improve your health.
Begin with a 30-minute workout, 3 days a week. The intensity level described is from 01 to 10.
- Warm-up for 5 minutes pedaling on lower intensity (level 4).
- Start increasing the resistance level by adding 1 to 2 levels up and this will be harder than the warm-up mode. Cycle for 3 minutes. (level 5)
- Then increase the resistance level once again and cycle for 2 minutes. (level 6)
- Lower the level to 5 again and pedal for 3 minutes
- Then increase it again and work like that for 2 minutes (level 6)
- Get back the resistance level 4 and cool down for 5 minutes.
Once you can easily do this program, go ahead and add another five-minutes in the workout:
Add three minutes at the second step and two minutes in the third step.
Exercise like this for a week and then add another 5 minutes to accomplish the 30 minutes workout daily.
Is 15 Minutes On The Exercise Bike Enough?
The answer to this question is that 15 minutes a day on your exercise bike is enough but only if you exercise vigorously during this time.
In other words, 15 minutes of vigorous training can cause big change on the muscles, for a short time.
As a result, the heart rate, oxygen consumption, and release of the hormones go up which leads to burning calories and build muscles faster.
Best Stationary Bike Workout Apps
Want to lose more calories and be entertained at the same time? Then you might want to check these 3 best workout apps for stationary bikes.
This app is one of the most popular and most used among the people.
You can run for free or as much as you want by subscribing for $14.99 per month.
It provides the below advantages:
- Brings together the fun of the video games with the serious training to gain better results
- Has over 1000 training plans and programs
- Offers 200 live events per day and gives you an opportunity to participate in group rides
- You can track your progress and check your performances
- Works with dozens of devices (food pod, smart trainer, classic trainer, etc.)
- Rouvy Workouts
Rouvy app can turn your cycling at home into a fun adventurous outdoor experience.
Enjoy a trial period for 14 days or subscribe for more features for just $10 per month
The advantages are:
- Thousands of HD GPS synced video routes from the most beautiful places for cycling
- You can challenge a friend and win some exciting prizes
- Improve your cycling technique
- Compare your training data with other apps such as Strava and TrainingPeaks.
This is a perfect app to get faster with cycling’s most effective training system. Subscribe now for just $ 19.95 per month and enjoy the following:
- Library of more than 1000 structured indoor workouts
- Workout custom made to your own fitness level
- Over 100 cycling training plans to help you achieve your goal
How to Accurately Measure Your Calorie Burn on the Bike?
The computer bike measures the calories burned accurately, and in order to receive valid information you need to be honest and put the correct information asked (age, weight, heart rate etc.).
Does the Stationary Bike help lose Belly Fat?
Yes, you can lose belly fat by cycling at home. In order to do that you need to be persistent, have a regular workout, and start eating healthy food.
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Featured image by Erlend Ekseth