The stationary bike or Home Exercise Bike is one of the most popular forms of exercise to lose weight and increase muscular endurance in the legs. Although for some people it can be a very repetitive and tedious exercise, it has many health benefits, especially for losing weight, toning the legs and improving heart health.
Helps to lose weight
Exercise on the stationary bike is a good cardiovascular exercise that allows you to burn up to 260 calories in just 30 minutes, being of great help in those trying to lose weight or eliminate localized fat. Exercise with this machine can be performed by those looking to increase lean muscle mass, as long as it is not done in excess.
Protects the joints
Exercising on the stationary bike or attending spinning classes at the gym are good options for staying in good physical shape while recovering from orthopedic injuries. This is because when the exercise is done correctly, the impact on the hip, knee and ankle joints is greatly reduced, especially when compared to other activities such as running, jumping rope or playing soccer, etc.
Increase endurance and tone your legs
When pedaling with resistance on an exercise bike, the muscles adapt, become stronger and tone, especially in the legs and buttocks. By increasing the strength and resistance of a muscle, it is also possible to improve the health of the bones and ligaments around it, producing an increase in strength in daily activities, avoiding injuries.
Prevents cardiovascular diseases
Practicing on the stationary bike is a good cardiovascular exercise, as it lowers blood pressure, improves heart function and helps control blood sugar levels. Besides, it also reduces bad cholesterol and increases good cholesterol, decreasing the risk of blood clots. For this reason, it is possible to prevent various health problems such as high blood pressure, heart attack, stroke or thrombosis, etc.
Doing 30 minutes of exercise on the exercise bike at home or going to a spinning class causes the body to release more adrenaline and endorphin, helping to reduce stress levels considerably. It helps you to strengthen the immune system amid covid-29 pandemic.
How is the stationary bike regulated?
Knowing how to use and regulate the stationary bike is one of the most important points to guarantee good results and avoid injuries. When spinning on a bike, bent your leg slightly. It should allow your knee to remain parallel to the pedal. You should reach the handlebar with your arms slightly bent.