7 health benefits of exercise bikes

Exercising on an exercise bike brings several health benefits, such as helping with weight loss and preventing some diseases, such as type 2 diabetes and heart problems, for example, as it allows you to burn calories, increase blood sugar tolerance and promote the proper functioning of the heart.

Furthermore, the exercise bike helps to tone and improve the muscular resistance of the legs and some exercises that can be performed with it are exercise classes. spinning at the gym or at home, as there are different types of exercise bikes that adapt to each person’s requirements and financial availability.

If you have any previous illness, such as heart or joint problems, for example, it is important that you consult your doctor before starting to exercise on an exercise bike.

The main benefits of the exercise bike are:

1. Helps you lose weight

This is an excellent cardiovascular exercise that allows you to burn up to 260 calories in just 30 minutes, making it an important ally for anyone trying to lose weight or eliminate some localized fat.

Exercising with an exercise bike can also be used by those trying to increase lean muscle mass, as, as long as it is not done excessively, it helps burn fat, leaving only the lean mass built during weight training.

Check out a diet to complete cycling training and lose weight faster.

2. Protects joints

Exercising on a stationary bike or participating in exercise classes spinning at the gym, for example, are great options for maintaining good physical shape 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.

Check out what to eat to protect and strengthen your joints.

3. Increases resistance and tones your legs

Muscular endurance is the ability of the muscle to continue functioning when it is being used for a long time. Therefore, when you are pedaling with resistance on an exercise bike, your muscles adapt and become stronger and more toned, especially in your legs and butt.

By increasing the strength and resistance 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 diseases

Exercising on a stationary bike is an important type of cardiovascular exercise, as it lowers blood pressure, improves heart function and controls blood sugar levels. Furthermore, it also reduces bad cholesterol, while increasing good cholesterol, reducing the risk of clot formation.

This way, it is possible to avoid several 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

Do 30 minutes on an exercise bike or take part in a fitness class. spinning causes the body to release more adrenaline and endorphins, which helps to greatly reduce stress levels, as well as strengthening the immune system and creating a feeling of pleasure and euphoria.

See a list of relaxation techniques that help relieve stress.

6. Prevented diabetes

According to some studies, people who regularly use an exercise bike throughout the year have a lower risk of developing type 2 diabetes compared to people who do not use the bike, as it helps reduce the accumulation of body fat. , improve blood sugar tolerance and decrease the need for insulin.

7. Increase respiratory capacity

Using an exercise bike increases lung capacity, as it considerably increases oxygen consumption during pedaling, improving cardiorespiratory capacity and preventing lung diseases.

How to adjust the bike correctly

Knowing how to use and adjust the exercise bike is one of the most important steps to guarantee good results and avoid injuries. To do this, it is important to pay attention to some details such as:

• Saddle height: it must allow, after being seated, to be able to keep the leg slightly bent when the pedal is in the lowest position of the movement;
• Saddle position: must allow the knee to be parallel to the pedal;
• Handlebar: it must be possible to reach the handlebars with your arms slightly bent, keeping your back straight and your shoulders relaxed.

In classes spinning, Normally, the teacher helps each person adjust their bike, especially when it is their first time doing this type of exercise.