Amazing Health Benefits Of A Stationary Bike

Author: Alex Bristol

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Amazing Health Benefits Of A Stationary Bike

Looking to get into the wonders of stationary bike workouts and looking for the amazing health benefits of using one?

The good news? You’re at the right place as I’ve answered everything you need to know and factored in all the great health benefits of using an exercise bike.

Exercise bikes are brilliant for building muscle, improving your cardiovascular health, improving endurance, and overall burning an insane amount of calories. But using stationary bikes is not only a brilliant way to transform your body but also your health.

Working out on an exercise bike releases an endorphin hormone (also known as the happy hormone); it has major benefits of decreasing stress and anxiety, effects of depression, and helps combat bad cholesterol.

But wait, let me tell you something!

Exercise biking is an excellent and easy way to burn calories lose weight, build muscle gently, and help reduce the risk of bad cholesterol and diabetes and improve cardiovascular health. It will make you feel good while doing it.

You can use an exercise bike in the comfort of your own home or down the gym; it has never been easy to get a good form of cardio.

Let’s jump into all the key and amazing health benefits.

Health Benefits of an Exercise Bike:

Here are all the key benefits of exercise bikes workout:

Heart Benefits:

Everyone knows that the heart is the most important muscle; it is the difference between being alive and dead. It is crucial to keep it in shape at all times; when you do workout, your heart rises, but the benefit of doing regular cycling is that you will have an overall lower resting heart rate.

Cycling can strengthen your heart and has major benefits on your heart’s health.

The lower the heart rate, the better; a healthy resting heart rate should be between 60–100 beats a minute. While exercising, your heart rate can rise between 130-150 beats per minute to pump your blood around your body.

You and your heart will feel less stressed, and regular cycling will also reduce the chance of cardiovascular diseases. If you suffer from high blood pressure, then using a stationary bike can lower your blood pressure and improve your arteries’ blood circulation.

Lungs and Breathing benefits:

Training regularly on a stationary bike may not increase your lung capacity as much as swimming or snorkeling. Still, regular exercise and physical activity will increase your muscle performance, and your muscles won’t need so much oxygen and carbon dioxide during exercise.

Riding on a stationary bike will also help improve respiratory capacity, so you can improve your breathing intensity and strengthen your lungs.

Muscles and Leg Strengthening:

The main benefit of stationary bikes is to tone your legs and tissues in your thighs and glutes. A stationary bike will not only help you lose weight, but it gently strengthens your leg muscles in your body.

Indoor cycling is brilliant for building up muscle as it puts less stress on your legs and joints than exercise like running would do; it helps build up your muscle gradually without causing injury. It is a low-impact exercise that is key to build muscle gradually.

Exercising on a stationary bike is a brilliant way for toning your legs, thighs, and buttocks but also your arms, abdominal and back muscles.

As you progress, you can increase your exercise bike’s resistance level; a stationary bike will help you gain more muscles while strengthening your leg’s original muscles. Use the lowest resistance is brilliant for warming up and improving endurance.

No pain, no gain!

Once you begin to turn up the heat and build the resistance on your stationary bike, your muscles will begin to grow; stationary bikes build arm, leg, and lower body muscles. They also have great benefits on weight loss and burning calories.

When you stand up out of the saddle, the muscles in your arms and your lower back muscles will begin to work more than the muscles in your thighs. So not only will it strengthen your legs but your upper body too!

Lose weight

This is when we come in the great benefits stationary bikes have on weight loss. Exercise bikes are brilliant for losing weight, burning calories, and building your endurance.

Again, similarly to building muscles, the higher the intensity, the more fat you will burn. You can also burn calories and build endurance at the same time by riding at a low intensity for longer periods of time.

The more calories you burn, the more fat you will lose and the more weight loss you will notice.

Using a stationary bike, pedaling at a moderate intensity will burn 413kcal an hour; pedaling at a high intensity will burn 620kcal per hour. At a very high intensity, it will burn 738kcal.

Even at a low intensity, that is still 206kcal for 30 minutes!

Benefits for those with Type 2 Diabetes:

Cycling on a stationary bike has great benefits for those with diabetes. When you cycle on a stationary bike, your muscles start to use the glucose in your body, which will gradually decrease your blood sugar levels.

Any form of physical activity, not just cycling, will lower your blood sugar levels and glucose levels to help with insulin secretion.

Produces Endorphins:

When you do any form of exercise like cycling on an exercise bike, your body will begin to produce the happy hormones known as endorphins and serotonin. This can help regulate mood, relieve stress and anxiety, and even has anti-depressant effects on your mood.

Have you ever noticed that you feel a lot happier after a workout? This is because your body releases endorphins and serotonin to improve your mood.

Gentle on the Joints:

Stationary bikes have major benefits on your joints, especially if you have sprained your knee, ankle, or any part of your leg. A stationary bike will work wonders for your joints, no more straining due to running or other forms of exercise.

Unlike running, you don’t have your full body weight pounding on your joints as you cycle in cycling. This relieves stress and strain on your joints and gently builds the muscles to reduce the chance of injury.

Indoor Cycling can Lower Cholesterol Levels:

Now, cholesterol is good for your body, but excess cholesterol levels can lead to cardiovascular diseases. It is important to distinguish the difference between bad and good cholesterol.

Cycling can promote good cholesterol and will lower any harmful cholesterol level in your body. Cycling, in general, is an essential workout for those with cholesterol problems.

Reduces age-related diseases:

As we age, so does our brain and makes us more prone to degenerative diseases like Parkinson’s. A cycling workout can stimulate parts of the brain which can help reduce the chance of age-related diseases.

Cycling has become growingly popular in ages of 65 years due to the major benefits a stationary bike has on our health.

Can make you live longer:

If you want to live longer, then getting yourself an exercise bike may be the answer to your prayers. Cycling on a stationary bike has been said to prolong life expectancy; it also reduces the risk of diseases as it stimulates the heart, brain, lungs, and muscles.

It helps us maintain high energy levels and reduce the chance of diseases. Regularly cycling on an exercise bike can also reduce the risk of many diseases, alleviate symptoms and even improve your immune system!

Boost Cardio Fitness:

Cycling on an exercise bike or stationary bikes is a brilliant cardio workout, and it not only boosts your heart capacity but it is also a brilliant way to improve your body’s energy and keep you feeling fresh and rejuvenated.

This also helps improve your quality of sleep too!

Even training on an exercise bike for 30 minutes every day will massively improve your health, strengthen your muscles, improve lung capacity, lose weight and overall improve fitness.

A stationary bike is convenient and safer:

A stationary bike is miles safer than a road bike because you don’t need to leave the house to go indoor cycling; you can cycle day and night. Whenever is convenient for you. 

Plus, you won’t need to put up with poor roads, haphazard drives, and poor weather conditions, which are great benefits. 

If you have air conditioning too, then an extra thumbs up for the summer months; instead of or riding in the scorching sun and coming back dripping in sweat, you can stay at home or in the gym while listening to your favorite music. 

Indoor cycling definitely has benefits for convenience as well as major health benefits too. It is also better if you’re suffering from an injury, it can gently build you back up again and build your skills too, ready for the real road. 


Getting yourself or using an indoor exercise bike is a great workout and has so many benefits on your physical health and mental health and fitness.

There are so many exercise bikes to choose from nowadays, from a recumbent bike to an upright bike. They offer them at the gym and you can even use them at home to improve your physical fitness.

So if you want to improve your heart, lungs, live longer, improve your mental health, lose weight or feel better in your skin overall then getting yourself an exercise bike will make the world of difference.

Happy pedaling!

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