Are Stationary bikes effective for weight loss?  If you want to burn fat or calories, read on to find out why you should be cycling in the gym.

Compared to other types of cardio equipment found in the gym, stationary bikes are a great option specifically for those who want to lose weight. Riding a stationary bike exerts minimal stress on your joints, but still offers a good aerobic workout.

Studies have shown that an average person can lose up to 260 calories in 30 minutes while riding an exercise bike, and this can contribute significantly to their weight loss goals.

If you are still wondering whether stationary bikes can help realize your weight loss goals in 2023, read on to learn more about their benefits and types of workout plans that can help you burn excess calories and fat.

What are the advantages of stationary bikes?

1. Cycling burns excess body fat

Once you start exercising on a stationary bike, your body’s fat becomes your primary fuel source.

Doing such fasted exercise sessions twice or thrice a week can enhance your ability to utilize fat and will improve the effects of high-intensity training, as it triggers your metabolism so it burns fat much faster.

2. Offers a low-impact workout

Another reason why stationary bikes are great for weight loss is that they provide a low-impact workout. This implies that they don’t exert a lot of pressure on your ligaments or joints like other workouts can. If you are concerned about your joints, specifically the knees, then a stationary bike is a great option. It is also recommended for people who have health problems and need to safeguard their joints, while still enhancing their cardiovascular strength.

3. Can aid with weight loss

Regular cycling is incorporated into various workout plans since it is a great option to lose overall body weight. It affects your basal metabolic rate and burns muscle mass and calories. Using a stationary bike can help burn lots of calories based on the intensity of your exercise. In simple terms, the longer you pedal while holding a constant heart rate when burning fats, the more calories you burn.

4. Reduces cholesterol

Like with any kind of exercise, cycling promotes good cholesterol and reduces bad cholesterol. The positive impacts on cholesterol have been analyzed in numerous scientific studies. According to the American Heart Association, you should have at least a minimum of 150 minutes of moderate exercise every week to lower your bad cholesterol levels.

5. Improves your cardio strength

Cycling is a great way to get your heart pumping by improving your heart rate and helping your muscles to work extra hard to meet your oxygen demand requirements.

What are some of the best ways to lose weight while using a stationary bike?

Tummy muscles don’t stretch while using an exercise bike as they do during other high-intensity workouts. However, cycling is a type of aerobic activity that burns excess body fat. Consider the following tips to lose weight when using a stationary bike.

• Start with a moderate intensity: Begin cycling at a moderate pace and increase it over time.

• Fasted cycling is the best for weight loss: Exercising on a bike with an empty stomach is another good way of burning body fat. You can do 8-hour fasting before you begin cycling to get optimal results.

• Rest: Getting sufficient rest after cycling is key to losing weight.

How long does it take to lose fat using a stationary bike?

Several studies have answered the question of how long should you ride a stationary bike to lose weight, and it shows that an average person with 155 pounds will burn approximately 260 calories in 30 minutes while doing moderate-intensity cycling.

What muscle groups do a stationary bike work on?

While exercising on a stationary bike, you will mainly work on your lower body muscles like your glutes, thighs, and calves. Your abs will also be worked on, and to a lesser degree, your arm. The stationary bike is also perfect for cardio workouts, which help to strengthen your cardiovascular system.

How long should you ride a stationary bike to lose weight?

According to the American Council on Exercise (ACE), you need to cycle moderately for at least 30 minutes daily, five days per week to lose weight. However, the longer you cycle, the more weight you lose. Depending on the intensity of your workout and your health goals, a 30-minute exercise on a stationary bike can be sufficient to lose weight and improve your fitness.

Studies have shown that there is no overnight success when it comes to weight loss. For most people, it takes several months to start seeing noticeable changes. As a general rule of thumb, if you are eating well and consistent with your exercise, it will take around one month to notice changes in your body weight.

Final Verdict

Cycling indoors with a stationary bike can help you achieve your weight loss goals in shine, rain, or whatever the weather brings to you. In addition to its numerous cardiovascular benefits, the exercise bike helps you improve your muscle strength and burn excess body fat while remaining friendly on your joints.

The post Benefits of Stationary Bikes While Losing Weight first appeared on JustRunLah!.