Health Benefits of Indoor Cycling Workout : Best Exercise Method At Home
Estimated reading time: 5 minutes
Indoor cycling exercise effects and exercise methods, choosing an indoor bicycle that is right for you.
Many people are looking for indoor bikes these days. Indoor cycling is a better exercise for people with week knees because it is good exercise to put less strain on the knee. In addition, indoor stationary bike has the advantage of being able to exercise at any time without restrictions on other factors, such as location and weather. This is a great workout for home you can do.
How many calories can you burn with indoor cycling?
Calories consumed when exercising indoors vary depending on time and strength, but on average, if you ride for 1 hour, you will burn about 500 to 700 calories.
Effects of indoor cycling workouts
Indoor cycling has a variety of health benefits. These are the benefits of indoor exercise bike, as indicated by various studies.
- Increase lung capacity to support lung health
- Improves Blood Sugar Levels
- Lowers Cholesterol Levels
- Lowers blood pressure
- Strengthens the heart
- Helps Joint Health
- May Lower Your Risk of Colorectal Cancer
- It is also good for weight loss as it burns a lot of calories.
- You can develop endurance and stamina
- Helps relieve stress and emotional stability
- It has the effect of promoting metabolism
- Strengthens the main muscles such as thighs, abdomen, lower back, arms, and shoulders
- Increases Flexibility
- It is effective for posture correction
How to exercise on indoor bike and precautions
1. Stretching before riding a bike is essential
A lot of people think, do you need to stretch just to ride a bike? But before you start any exercise, you need to stretch. Simply light stretch the calves, thighs, waist, and buttocks for 2 to 4 minutes and ride.
2. Exercise time is a minimum of 1 hour and a maximum of 2 hours
Exercising too much can harm your health. It is important to ride bike steadily and regularly to keep your health and to build a great body. For reference, if you ride for more than 30 minutes, you will sweat, and then the body fat will be broken down, so you can see the effect of exercise.
3. Get your posture right
It’s a good to bend your knees slightly when stepping on the pedals on your spin bike. Also, do not bend your back too much, and pedal the bike as naturally as possible. Also, if the bicycle wobbles while you step on the pedal, it means that you are not giving strength to your thigh, so you should focus on the thigh and step on the pedal.
4. Drink plenty of water after workout
If you do aerobic exercise and do not absorb enough water into the body, the metabolism in the body does not move smoothly and the effect of exercise decreases. After spinning bike, drink 2 or 3 glasses of water in a large cup before taking a shower.
How to choose best exercise bike for home
There are many types of indoor bikes with a wide range of prices. One thing to consider when buying an indoor exercise bike is the price, but it’s a good to choose a comfortable product that fits right for you.
Here is a checklist to look before buying the best stationary bike for you.
– Think about how often you will use it
– If you have limited space to put your exercise equipment, choose something that can be folded.
– Since it is an indoor exercise device, it is recommended to check the noise level.
– It is recommended to sit down and see if it is comfortable to sit on.
– It is nice to be able to adjust the position of the saddle and handlebars
– Check how accurate the calorie consumption display is
– If you like cycling, choose a product that feels like the bike you ride.
Indoor cycling exercise is an activity that you can enjoy indoors without restrictions while listening to your favourite music or watching a series. You can even adjust the amount of exercise that suits you, so you might get better results than an outdoor cycling. The way to keep your body and mind healthy is to exercise slowly and steadily, increasing by 20 minutes, 30 minutes, and 1 hour without overdoing it.
