There are many benefits to exercising that are worth shouting at. Regular jumping on the bike can improve your mental and physical health, as well as increase your outdoor cycling skills. We have researched recent studies and publications to find the greatest benefits of indoor cycling.
Want more fitness tips? Go to the list of the best sports bikes (Opens in new tab) to find a machine that fits your space and budget.
1. It improves many aspects of your physical health
systematic review of 2019 published in Medicine (Opens in new tab) he found that there were many health benefits to ordinary indoor bikes. Exercise can increase your VO2 Max, which is the maximum amount of oxygen you can use during exercise. This is a key indicator of aerobic health; the better the VO2 max, the more efficient it will be for your body to convert oxygen into energy.
Regular cycling lowers your blood pressure and can improve your bone density, according to the review, although more tests are needed to verify that cycling is much better than it is for exercise.
Other research has shown that cycling of all kinds is effective in helping people with diabetes reduce their risk of premature death (JAMA (Opens in new tab)).
In short, cycling can help improve many aspects of your physical health, especially if you are working hard enough or for a long time.
2. It gives you a mental boost
There has been a positive link between exercise and mental health in several academic studies, and aerobic exercise (such as cycling) has been shown to have a positive effect on those suffering from anxiety and depression.
A small 2004 publication in Behavior Research & Therapy (Opens in new tab) Aerobic exercise, such as indoor cycling, was shown to reduce participants ’anxiety levels. And a more comprehensive 2018 review in the Depression and Anxiety section (Opens in new tab) the magazine also claims to have anti-depressant properties.
In addition, Psychology and Aging (Opens in new tab) Moderate cycling within 15 minutes resulted in improvements in cognitive performance; so if you’re struggling to complete a sudoku puzzle, this may be the time to get up in the chair.
3. It can be social
Gone are the days when cycling was a stand-alone activity, and the only thing to look at was the small electric screen in front of you, showing how far you were left for training. Nowadays, you can easily connect with the rest of the world and get together with your friends for a virtual bike ride.
Popular Zwift cycling virtual app (Opens in new tab) It offers the opportunity to train on a bike and in the virtual world from the comfort (un) comfort of your indoor bike, where you can ride a bike with other cyclists from all over the world.
Many fitness companies now offer live training classes, so you can join a group spin class on your Peloton Bike. (Opens in new tab) or using iFit (Opens in new tab) application. These are good for athletes with a low level of motivation, the teacher will encourage you to work harder and you can compare your performance to others in the class.
4. It burns calories
There’s no denying that working out on a sports bike is one of the most effective ways to burn calories. A small study published in the journal Medical and Science in Sports and Exercise (Opens in new tab) The magazine showed that only 30-45 minutes of cycling can lead to an increase in your basal metabolic rate, which means that you will burn calories even after you finish your workout.
Plus, you can easily change your workout with your indoor bike. If you want to burn more calories, a more effective HIIT session or intermediate workout will push you hard and keep your heart rate up for longer than a steady walk.
5: The impact is small
Cycling is much more enjoyable than other forms of cardio that have a greater impact on the joints, such as running, which causes less pressure and shock on the joints and muscles. This makes it a great workout when you’re recovering from an injury or having a problem with impact sports.
6: It burns fat
If you are losing weight, stationary cycling offers a high-intensity workout that can lead to fat loss. A 2010 study in the Portuguese medical journal Arquivos Brasileiros de Cardiologia (Opens in new tab) revealed that after 12 weeks of regular cycling (45 minutes, three times a week) with a controlled diet, the study participants reduced their body mass, fat percentage, and body mass index (BMI).
Journal of Exercise Rehabilitation in another 2017 study (Opens in new tab)Participants in a 16-week spinning regimen reduced their BMI and reduced their body fat percentage.
Finally, the 2018 review of the Journal of Education and Training Studies (Opens in new tab) they found that after six weeks of regular spinning classes, four participants classified as “dealing with obesity” went to normal weight. In addition, two who were already classified as obese returned to pre-obesity. It is important to note, however, that these results should be viewed in conjunction with positive changes in participants ’diets.