There are many stationary bike benefits which makes stationary biking an excellent option for losing weight, building muscle mass, and improving your health!
The stationary bike is often seen as a piece of equipment just for doing light cardio to burn some extra calories at the end of your workout, or a nice and relaxing way to warm up. Although riding a stationary bike is definitely good for burning calories and warming up, you can do a whole lot more with a statuary bike than you probably expect!
Depending on how you use it, riding a stationary bike can increase both your aerobic and anaerobic endurance, and help you build muscle mass! Believe me, it’s true!
Keep reading below to see the benefits of riding a stationary bike, the best stationary bike workout (which I use), and the best stationary bike to buy for yourself!
What are the Benefits of Riding a Stationary Bike?
Here are the top five stationary bike benefits:
1.) Low Impact on Your Joints
Stationary cycling is one of the best forms of exercise because it is a low impact workout.
Regardless of whether you have tendinitis like Jumper’s Knee, you’re dealing with arthritis, or you’re in perfect physical condition, you can do a great workout on a stationary bicycle!
In high school, when I first began suffering from chronic tendinitis in my knees, I did nearly all of my cardio on the stationary bicycle!
Then, when I was recovering from two foot surgeries in college, I again turned to the stationary bicycle to stay in shape. Needless to say, it does not replace the cardio of a basketball game or practice; but it does pretty well, especially while injured!
However, it is a great way to get back to shape after an injury because it is safe to use and is low impact on your joints.
If you’re looking for a low impact exercise, the stationary bike is a perfect option!
2.) Excellent for Sport-Specific Conditioning
Using a stationary bike is great for improving your sport performance and overall conditioning because helps develop strong lower body muscles, and both aerobic and anaerobic conditioning.
If you want to improve your aerobic conditioning, you can do longer moderate-paced stationary bike workouts. If you want to improve your anaerobic conditioning, you can do HIIT leg workouts on the stationary bicycle, like the Tabata Interval Protocol!
Doing HIIT stationary bike workouts is a great way to develop anaerobic conditioning for intense sports like basketball and football, while aerobic stationary bicycle rides is great conditioning for other sports where you need to do a lot of conditioning without wearing out your body!
3.) It is Very Easy to Learn How to Use a Stationary Bike, so Anyone Can Do It!
One of the main advantages of using a stationary bicycle is that it is very easy to learn, and nearly anyone can use it. Riding a stationary bicycle is easier than riding a regular bike, and literally everyone can enjoy stationary bike workouts!
4.) One of the Most Efficient Ways to Burn Calories and Fat Overall!
Stationary bikes provide a great and easy way to lose weight, since you can efficiently burn calories and increase your metabolism regardless of weather conditions! Bicycling outside is awesome, but not when the weather isn’t conducive!
Stationary bicycles do not have this problem!
Simply get on your stationary bike, start peddling, and you will begin to burn calories!
5.) Building Muscle Mass – What Muscles Does a Stationary Bike Work?
The main muscles that a stationary bike works are the quadriceps and gluteal muscles. Along with those, the hamstrings, calves, hip flexors and shin muscles also assist in pedaling the bike.
Unlike many other cardio workouts, such as jogging, using a stationary bike can actually help you build muscle mass!
Especially if you are doing HIIT stationary bike workouts, using a stationary bike is a great way to build a muscular and aesthetic physique because it can help build bigger and stronger leg muscles!
Which is the Best Stationary Bike?
If you would like to purchase a stationary bike for your home gym, there are a lot of options. You can choose between fan bikes, spin bikes, or traditional stationary bikes. There are also stationary bicycles which come with virtual display monitors, where your workouts will become much more interactive.
The top of the line stationary bike is the Peloton stationary bike, but there are tons of great options if you don’t want to spend $2,000.
If you want a basic indoor stationary bicycle that doesn’t have too many features but is comfortable for frequent use, I think the best stationary bike is this Yosuda Indoor Bicycle:
What is the Best Stationary Bike Workout Routine?
One of the most intense cardio workouts I have ever attempted is 5 minutes of continuous pedaling on a stationary bike with a resistance that does not allow you to fall below 45 RPMs or go above 60 RPMs.
I did this during the summer years ago with one of my friends at Marist who played football there, and we both were absolutely smoked!
This is a great staitonary bicycle workout for building muscle, and we both got a lot faster as well!
Another one of my favorite ways to train on the stationary bicycle is by using intervals of 2 minutes of speed with 1-minute rest. For this stationary bike workout, I use RPMs between 90 and 100.
This is not the best stationary bike workout for muscle growth, but it will help you build incredibly strong legs with great muscle endurance! Try this protocol for 20-30 minutes and see how your legs feel afterwards!
Lastly, like I said earlier, Tabata Interval stationary bike sprints are a great way to get in shape fast.
The Tabata Interval Protocol involves 8 rounds of 20 seconds of maximum intensity peddling, followed by 10 seconds of rest. This is an awesome stationary bicycle workout for muscle, and cardiovascular conditioning!
Concluding Thoughts – Benefits of Stationary Bike Riding
Using a stationary bike is a a great way to get in shape. It is a simple tool, and it has a lot of uses.
You can use a stationary bicycle to build muscle mass, improve your physical conditioning, and exercise all-year. If you have any additional questions, feel free to drop a comment or send me an email!