6 great benefits of an exercise bike workout

An exercise bike is brilliant for keeping your heart healthy as well as your mind.

woman on an exercise bike

by Bryony Firth-bernard |

If you’re looking for a piece of home gym equipment that’s great for losing weight, gently strengthens your lower body and is good for your overall fitness, then a stationary exercise bike should definitely be on your list.

There are many exercise bike benefits in terms of our physical health, but it can also benefit us mentally too. Cycling in general increases our levels of dopamine and serotonin (our happy hormones), which helps reduce anxiety and stress. You’ve probably heard people speak about the ‘runner's high’ and a bike can create the same effect.

If you’re still unsure whether an exercise bike is for you then read on to discover other exercise bike benefits…

1. Strengthens your legs and muscles

An exercise bike is brilliant for helping to tone your legs, as you’d expect from all that pedalling! But as well as your legs, it’s also great for strengthening your glutes, back muscles and arms too. The more you increase the resistance on an exercise bike, the harder these muscles will work. We suggest setting it at a resistance that is manageable, but still feels like a bit of a challenge.

2. Is an exercise bike good for weight loss?

Using an exercise bike is an efficient way to burn calories (according to Harvard Health Publishing a 155-pound person who cycles for 30 minutes on a stationary bike can burn around 252 calories at a moderate pace and 278 calories at a vigorous pace), making it great to lose weight, which can lead to fat loss. You can increase the amount of calories you lose by either upping the resistance (making it harder to pedal) or by pedalling faster.

3. Gentle on joints

If you’re someone who suffers from joint pain, especially in the knees, or an injury, then an exercise bike is a great bit of equipment to continue being active on. It provides you with a low-impact workout that uses smooth movements to strengthen your joints, without putting too much pressure on them.

Keen to know what workouts you can do on the exercise bike? Read our exercise bike workout guide here.

4. Strengthens your heart

The exercise bike is a brilliant way to get your heart rate up and pumping! Cycling is a type of cardiovascular activity, which raises the oxygen and blood flow throughout your body and in turn, strengthens your heart, lungs and muscles. It can also help reduce the risk of cardiovascular disease.

5. It’s safer than the road

Maybe you love riding a bike, but your road is too busy, or maybe you don’t know how to ride a bike; if either are the case, then an exercise bike is a good solution. You don’t have to be concerned about traffic and if the weather is pretty horrible too, you don’t need to motivate yourself to go outdoors.

6. It can boost your mood

We all know that any exercise has wondrous effects for our mental health, as it helps lower our body’s stress hormone, cortisol. But aerobic exercises in particular, like cycling, have also been proven to reduce anxiety and depression. When we exercise and our heart rate increases, more oxygen gets pumped to our brains and our happy hormones are released, helping us feel more positive.

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