The exercise bike is one of the most popular ways to exercise to lose weight and increase the muscular resistance of your legs.
The exercise in this type of equipment can be done in spinning classes, in the gym, or in the comfort of home, since you can buy various types of exercise bikes that adapt to the requirements of each one and the financial availability.
Although, to some people, it may seem like a very repetitive and boring exercise, the truth is that this type of exercise has several health benefits, especially to lose weight, tone your legs and improve your heart health.
1. Helps you lose weight
This is an excellent cardiovascular exercise that allows you to burn up to 260 calories in just 30 minutes, being an important ally for anyone trying to lose weight or eliminate some localized fat.
Exercise with the exercise bike can also be used by those who are trying to increase lean muscle mass, as long as it is not done in excess, it helps to burn fat, leaving only the lean mass built during weight training.
Check out a diet to complete your bike workout and lose weight faster .
2. Protects joints
Exercising on the exercise bike or participating in spinning classes at the gym, for example, are great options for maintaining fitness while recovering from orthopedic injuries.
This is because, this type of exercise, when done correctly, greatly reduces the impact on the hip, knee and ankle joints, especially when compared to other activities such as running, jumping rope or playing football, for example.
Also check out what to eat to protect and strengthen your joints .
3. Increases stamina and tones the legs
Muscle endurance is the ability of a muscle to continue to function when it has been in use for a long time. Thus, when you are pedaling with resistance on an exercise bike, the muscles will adapt and become stronger and more toned, especially in the legs and butt.
By increasing the strength and endurance of a muscle it is also possible to improve the health of the surrounding bones and ligaments, which causes an increase in strength in daily activities, preventing injuries.
4. Prevents cardiovascular disease
Exercise on the exercise bike is an important type of cardiovascular exercise, as it lowers blood pressure, improves heart function and controls blood sugar levels. In addition, it also reduces bad cholesterol, while increasing good cholesterol, decreasing the risk of clot formation.
Thus, it is possible to avoid various health problems such as high blood pressure, heart attack, stroke or thrombosis, for example.
See also 9 plants that can protect your heart health .
5. Reduces stress
Taking a 30-minute exercise bike or participating in a spinning class leads the body to release more adrenaline and endorphins, which helps to greatly reduce stress levels, in addition to strengthening the immune system and creating a sense of pleasure and euphoria.
How to regulate the bike correctly
Knowing how to use and regulate the exercise bike is one of the most important steps to guarantee good results and avoid injuries. For this, it is important to be aware of some details such as:
- Seat height : should allow the leg to be slightly bent after sitting, when the pedal is in the lowest position of the movement;
- Seat position : should allow the knee to be parallel to the pedal;
- Handlebars : it should be possible to reach the handlebars with your arms slightly bent, keeping your back straight and shoulders relaxed.
In spinning classes, the teacher usually helps each person to adjust their bicycle, especially when it is the first time doing this type of exercise.