Amazing Health Benefits of Stationary Exercise Bike and 3 Workout Plans

Cycling is essential to getting your heart pumping. Whether you join a spin class or have a exercise bike at home, there are multiple benefits that come with stationary cycling. It comes in handy if you want to lose weight, boost your strength, or have a good time working out.

It’s a vital equipment to your workout plan, so let’s delve into the amazing benefits of riding a stationary bike. Besides, I’m going to discuss on different types of stationary bikes, workout plans for different fitness levels and some safety tips as well.

Types of Stationary Bikes

Typically, there are three types of stationary bikes; dual-action, recumbent, and upright stationary bikes. Your choice will depend on your workout objectives, joint health, and fitness level; thus, you can choose to use one bike or all three of them.

Upright bike: This exercise bike offers an excellent cardio session that strengthens your core and leg muscles. You can use it while sitting or standing.

Recumbent bike: If you want to focus on your lower back, joints, and upper body, this is the stationary bike to go for.

Dual-action bike: The Dual-action bike features handlebars that work on the muscles on your upper body. Therefore, as you pedal and work on your legs, you get to work on your upper body as well.

Other stationary bikes: When it comes to indoor cycling sessions, the indoor cycling bike is quite popular and almost looks like an upright stationary bike. Though, it features a higher seat.

stationary exercise indoor bike

What Are The Benefits of Using A Stationary Bike?

1. Improved fitness

Cycling on a stationary bike is an excellent way to keep your heart healthy. Frequent cycling is handy in boosting your body’s energy levels and keeping you feeling fresh. In addition, to strengthening your lung and heart muscles, it helps burn the extra calories and;

  • Lessens the chances of getting diabetes
  • Increases the odds of sleeping better
  • Boosts immunity

2. Reduce cholesterol

While a decent amount of cholesterol is healthy, but too much of it increases your chances of suffering from cardiovascular conditions. In addition to reducing bad cholesterol, riding a stationary bike is also vital to boosting good cholesterol. By increasing the ratio of good and reducing harmful, this type of exercise bike can balance cholesterol levels in your body.

3. Better lung ventilation

Cycling on these help boost efficiency and lung ventilation. Similar to other intense workouts, it makes you breathe deeper and faster and, in the process, aids in lessening the risk of lung cancer. This leads to better delivery of oxygen inside the lungs which will be supplied to different parts of the body, as needed.

4. Enhanced joint and muscle movement and lubrication

When you try out cycling for the first time, your muscles are under a lot of pressure, but once you get used to it, you will find other exercises to be easier since your muscles’ capabilities will have been boosted. Frequent cycling will enhance muscle health, reduce the chances of falling, and increase the balance and coordination of the joints and muscles. Consequently, this will lessen the possibility of having type II diabetes, thanks to your muscles being healthier and well-toned at taking glucose.

5. Promote strength

Even though you’re not outdoor riding your bike, a stationary bike will help you boost your strength. With it, you can create any affects you prefer, such as vertical terrain, for as long as you need, and you can make the terrain as steep as you desire.

Your thighs and legs will eventually get stronger depending on the resistance you apply. Spin sessions shift between virtual climbing when standing or sitting, and the increased RPM will work on other muscles. This will especially be helpful for your core since you will work on it when cycling and when pushing hard at increased resistance, especially during the high RPM workouts.


6. Reduced impact

Whether you prefer cycling indoors or outdoors, it is an excellent workout if you’re searching for a reduced impact exercise to shield your joints. It also comes in handy if you are recovering from a serious injury. An exceptional benefit of stationary bikes is that you can make adjustments according to the intensity you can handle.

Cycling when standing adds your body weight to the session, thus increasing pressure on the joints compared to cycling when sitting. Moreover, this translates to adding bodyweight to the session without increasing impact. Besides, it assists in building stability and strength for your lower back, neck, and shoulders, without the impact that comes with other workouts like running.

7. Simple

Using an exercise bike is relatively simple. Even though the technique is crucial, it is pretty simple, and good form is effortless to master. While your technique deteriorates as you tire, there are reduced chances that you’ll be injured compared to losing your form when weightlifting.

Actually, you do not need to know how to ride a bicycle to workout using an exercise bike. These bikes are highly stable, easy to ride, and safe. Sometimes it could be challenging to climb and get off, but the good news is that it won’t fall over.

8. Safety

While outdoor cycling is an excellent way to work out, it comes with some risks like uneven roads and indecent visibility. Also, depending on the weather, it can be a bit difficult to go riding outdoors. Besides, it might not be safe.

With your stationary bike, you don’t need to worry about traffic, weather, or road conditions. You will safely work out at a reasonable temperature regardless of weather and other variables.

9. Inexpensive

There are numerous budget-friendly exercise bikes constructed using top-quality materials that will last for years, even though they don’t feature the more complex functions. Regardless, you will find a reliable stationary bike after doing some research. Also, if you can’t afford the bike you want, some shops offer installment payments. What’s more, you can buy a used one.

10. Variety

While most home workouts feel like routine, this is not the case with spinning. There are multiple options to include in your cycling sessions. Spin classes offer high-energy workouts. Meanwhile, it comes with different settings for you to choose from. These settings adjust the intensity, terrain, and so on, thus offering a wide range of intensities to choose from.

Workout Plans Based on Fitness Levels

For beginners

It might be challenging to stick to the routine as a beginner, especially if you start with long, intense sessions. For this reason, you have to start small and gradually increase intensity and time. You can start with 30-minute sessions and move forward from there, adding one or more minutes to your session after some time. Here’s how to achieve this;

1. Begin by cycling for 5 to 10 minutes on the reduced intensity
2. Gradually increase intensity as follows;

  • Medium intensity for 5 to 10 minutes
  • High intensity for one or two minutes
  • Medium intensity for 5 to 10 minutes
  • High intensity for one or two minutes

3. Finalize by pedaling at a reduced intensity for approximately 3 to 5 minutes


For weight loss

If you are looking to burn extra body fat and calories, it would be best to have a weight loss workout plan. Besides, it is a great option to change up resistance levels swiftly. Here is how to accomplish this;
1. Begin at a reduced intensity for 6 to 10 minutes
2. Shift to medium intensity for 5 minutes
3. For the next 15 to 30 minutes, you can switch between medium and high intensities.
4. Finish by pedaling at a reduced intensity for 6 to 10 minutes


For interlude workouts

Eventually, your fitness level will be better, but you may want to promote your stamina and strength, and this is where interval training comes in. Here is how to attain this;
1. Begin by cycling at a reduced intensity for 8 to 10 minutes
2. Shift to medium intensity for not more than 10 minutes
3. Switch up the intensities as follows;

  • Reduced intensity for 2 to 3 minutes
  • High intensity for 2 to 3 minutes
  • Reduced intensity for 2 to 3 minutes
  • High intensity for 2 to 3 minutes
  • Reduced intensity for 2 to 3 minutes
  • High intensity for 2 to 3 minutes

4. Finalize by cycling at a reduced intensity for 6 to 10 minutes

With time, you can gradually increase the time intervals.


Safety Tips

Now that you know the benefits, let’s delve into the safety tips. While they are very safe, stationary bikes still come with a few safety issues to consider;

You might have muscle exhaustion or injury if you have a poor form or from excessive pedaling.

  • If you can’t balance yourself properly, you could fall from the bike and get injured.

To remain safe on an exercise bike, here is what you need to remember;

  • Utilize proper form and remember to sit or stand correctly. If you are uncertain of the correct form or position, consult a professional trainer.
  • In case you have muscle aches or pain when cycling, take some time off to recover.
  • Don’t overdo it. While at times during spin class, you might feel obliged to keep up with the other members, it could be harmful to exert yourself past a specific limit, particularly if you’re a beginner.
  • Consult a physician if you have heart, blood pressure, and balance issues to ensure that an exercise bike is safe.

Final thoughts

The benefits of a recumbent stationary bike, as well as other types, are undeniable. Whether you’re a beginner or experienced, it is indeed a good option for you. Also, some affordable bikes are out there, so you don’t have to break the bank to buy one. Hopefully, this article has made you decide to try out an exercise bike.

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