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Strengthen Your Body With Stationary Bikes Exercise Bikes Exercise bikes are effective and versatile, providing an exercise that is low-impact and helps strengthen a variety of muscles. They're also an excellent choice for those who wish to boost their cardio fitness without the risk of road hazards like distracted drivers or unsafe conditions. The quads, gluteal and hamstring muscles are targeted by pedaling on a stationary bicycle. This exercise can help to tone and strengthen your leg muscles while burning calories. Improves Cardiovascular Health Whether you pedal at a steady pace or crank up the intensity for a brisk workout, stationary bike exercise bikes provide a low-impact cardio workout that nurtures strong, healthy muscles and burns calories. Studies show that regular cycling aids in both the loss of weight and toning muscles while helping you maintain healthy cholesterol and blood pressure levels. Cycling is a low-impact method of exercise that is less damaging to joints. This makes it a great option for people with back or knee injuries, or those who want to avoid more intense exercise routines. But don't believe that “low-impact” means “low-intensity.” You can still achieve serious fitness gains by using an exercise bike especially if you go all out and pedal faster and for longer durations than normal. A special-purpose bike designed for endurance-based cardio, an exercise bike typically features a comfortable seat with adjustable adjustment and handlebars, a digital display that shows the number of workouts completed, and a mechanism that allows you to vary the intensity of the pedaling. A majority of these bikes have built-in fitness programs that will keep you motivated and on track to achieve your goals. You can buy these bikes at a variety of major retailers, on the internet and at gyms and fitness centers. Exercise bikes, specifically ones designed for spinning are designed with a specific design that lets users modify the resistance of their pedals by changing the flywheel. Certain models let users pedal in reverse, working muscles that are not used when pedaling forward. When you are choosing an exercise bike, be sure you think about your budget and workout expectations. Prices range from the low-cost Sunny Fitness model that sells on Amazon for less than $250 to the more expensive Peloton which can cost as high as $2,495 for Bike+. Price is not always indicative of quality. If you choose a bike that's secure and reliable, as well as having the features you need to accomplish your goals the investment will be worth it. Recent research published in the journal Medicinia showed that people who were overweight and regularly cycled were at lower risk of cardiovascular disease than those who did not. These risk factors include insulin, blood sugar and cholesterol. You can boost your cardiovascular fitness and maintain it for the rest of your life by riding a stationary bicycle at home or in the gym. Strengthens Muscles In addition to strengthening the quadricep muscles, glutes, calves and core cycling also strengthens the shoulder, back and arm muscles. This is especially true if you ride an exercise bike that requires you to pedal with your feet off the pedals or has opposable handlebars such as spin bikes. The pushing and pulling motion required to use these handles will build upper body strength, including the triceps. Try adding home gym to your cycling workout to build more muscle. This involves alternating short bursts of intense workout with longer periods of moderate exercise. This type of workout can be accomplished using a variety of exercise machines. However an exercise bike is the best option because you can manage your intensity so that you can vary it throughout your workout. You can burn up to 600 calories per hour based on the intensity of your cycling workout is. This helps you to lose weight or maintain your current weight. The bike can also help you build muscle mass and increase your endurance, which may result in additional health benefits. Many people who enjoy biking for exercise prefer it to other forms of cardiovascular exercise because it is less invasive to their joints. This makes it an excellent alternative for those suffering from arthritis or who want to avoid high-impact exercise. While you can bike outdoors however, it's not always a secure or suitable choice due to weather or road conditions. Cycling bikes in the gym or at home can be used to overcome these challenges. You can enjoy an exercise anytime regardless of weather conditions or season. Music, watching television, reading a book or having a conversation with family or friends can make a stationary bike workout more enjoyable. This will keep you motivated, focused and make your workout more enjoyable and effective. A quality exercise bike is an investment that you can keep for a long time. It's worth taking the time to choose the best model. Burns Calories For those looking to lose weight, exercise bikes offer an effective way to burn calories. Stationary cycling is a low impact endurance-based cardio activity which can easily be incorporated into your routine. Whether you prefer to tool at a moderate speed a few times a week or take on intense spin classes in a studio the amount of calories you burn will depend on several factors including your body weight, intensity, and workout duration. In general you should burn between 250 and 300 calories per hour when riding at a moderate pace. If you're doing an intense, high-intensity exercise your calorie burn could be as high as 600 calories per hour. Cycling is a great way to burn calories as well as strengthen your legs. The movement of the legs can help strengthen the muscles in your hamstrings and calves. It also aids your glutes, quads, and gluteus. This will help improve your performance in other exercises and make everyday tasks more efficient. Cycling is a great method to increase your strength and help you reach your weight loss goal. To lose weight, you must be in a calorie deficit and burn more than you consume. You can achieve this by increasing your NEAT exercise (we have shared a few ideas here). Another option is to add a few cardio workouts to the mix, such as cycling. In fact according to a research by the National Institute of Health, women who participated in cycling-based endurance training observed their weight drop from being obese to pre-obese. This is because cycling increases lung capacity. Although it's not as effective as a full-on swimming or diving session, it's still beneficial and something that can be done in the comfort of your own home. There are even groups of cycling classes to boost the motivation of your workout. This is particularly helpful for those who struggle to exercise on your own. Reduces Stress You can burn calories cycling around on a stationary bicycle. It also helps strengthen your lower body. It also helps strengthen your hamstrings and calves. Regular cycling can also help reduce your risk of osteoarthritis. This is because it's a low-impact activity which can be easier for joints than jumping or running. It's an excellent exercise for people who have joint issues or who are looking to stay clear of high-impact exercises that could cause stress on their ankles, knees and hips. It can also lower stress levels. Like other forms of exercise riding, an indoor bike can release endorphins that will make you feel more positive and less stressed at the end of your workout session. Cycling is even more relaxing and enjoyable when you are paired with music, a movie or an online spin class. A quality exercise bike must come with adjustable features that allow you to fit it to your body. This could include the handlebars, seat and pedals. It should have a user-friendly display that lets you plan your workouts and track your progress. Some bikes even allow you to pedal backwards in order to work muscles that aren't used when you pedal forwards. While stationary bikes are among of the most simple types of fitness equipment to use, it is important to talk to your doctor before beginning to exercise on it. They can examine your medical history to ensure that you are safe to exercise and can help you develop plans to meet your health goals. Exercise is a crucial aspect of a healthy lifestyle and it's not too late to get started. A stationary bike is an excellent option to get in some exercise while you're at home, and it can give you a chance to get your workout out of the gym if the weather gets bad. Make sure you be aware of your body and don't push yourself too hard, particularly when you're exercising in a group. Pause whenever you feel pain or discomfort.