The exercise bike is one of the most popular ways to exercise to lose weight and increase the muscular endurance of your legs.
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 several types of exercise bikes that adapt to the requirements of each one and the financial availability.
Although, for some people, it may seem like a very repetitive and boring exercise, the truth is that this type of exercise brings several health benefits, especially for weight loss, toning the legs and improving heart health.
1. Helps to lose weight
This is an excellent cardio workout that burns up to 260 calories in just 30 minutes and is 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 overdone, helps to burn fat, leaving only lean body built during bodybuilding.
Check out a diet to complete the workout with a bicycle and lose weight faster.
2. Protects the 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 like running, jumping rope or playing football, for example.
Also check what to eat to protect and strengthen joints.
3. Increases stamina and tones legs
Muscle endurance is the ability of the muscle to continue to function when it is being used for a long time. So when you are pedaling with stamina on an exercise bike, your muscles will adapt and become stronger and 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 bones and ligaments around, which causes an increase in strength in daily activities, avoiding injuries.
4. Prevents cardiovascular diseases
Exercise on the exercise bike is an important type of cardiovascular exercise because it lowers blood pressure, improves heart function and controls blood sugar levels. In addition, it also lowers bad cholesterol, while increasing good cholesterol, decreasing the risk of clotting.
Thus, it is possible to avoid various health problems like high blood pressure, stroke, stroke or thrombosis, for example.
See also 9 plants that can protect the health of the heart.
5. Reduces stress
Doing 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, strengthen the immune system and create a sense of pleasure and euphoria.
Here's a list of relaxation techniques that help relieve stress.
How to properly regulate the bike
Knowing how to use and regulate your exercise bike is one of the most important steps to ensure good results and avoid injury. For this, it is important to be attentive to some details such as:
- Seat height : it must allow, after sitting, to keep the leg slightly bent when the pedal is in the lower position of the movement;
- Seat position : should allow the knee to be parallel to the pedal;
- Handlebar : It should be possible to reach the handlebar with arms slightly bent, keeping the back straight and shoulders relaxed.
In spinning classes, the teacher usually helps each person adjust their bike, especially when it is the first time doing this type of exercise.
