When it comes to cardio equipment, stationary bikes frequently get overlooked—unless you’re in one actual rotate class. However that’s a large mistake. The cardio benefits, plus the fact that you deserve to pedal in ~ the gym or appropriate at house (if you have your own bike), means you could miss out on some significant fitness gains by skipping over a two-wheeler.
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“You might be skinny to jump on a treadmill for some cardio in ~ the gym, but the stationary cycle is an tremendous workout,” claims Kate Ligler, NASM-CPT, CES, PES, and also MINDBODY wellness specialist. Not only is indoor cycling gentle on the joints, that strengthens the lower body, and is much safer than cycling outdoors, she adds. You’ll burn significant calories too—about 200 come 300 in 30 minute if you're functioning at a middle pace, and even an ext if you revolve up the intensity.
You likewise don’t must know exactly how come ride a two-wheeler to spin right into a workout. Whether you’re a biking newbie or one avid cyclist, endure the spin benefits first-hand with one of the following seven expert-designed stationary bike workouts. Just make certain you seize a timer come clock all the intervals.
This beginner-friendly stationary bike workout is largely aerobic (aka, steady, center intensity), but it incorporates short, an overwhelming intervals to develop fitness and burn calories, claims Ligler, that designed the workout.
Start off with simple warm-up and also move right into 3-5 rounds of 6-minute work sets that get progressively much more intense. You’ll gauge the intensity of her work and rest durations according to your price of regarded exertion (RPE) top top a scale of 1 (very easy) come 10 (maximum effort), which means you job-related at a pace that works for your fitness level. That's why you won't see revolutions per minute or RPMs detailed here—just hear to her body and get a feeling for the bike.
Ligler recommends that beginners stick v 3 ring of the main work block to gain a 45-minute workout, while more advanced exercisers deserve to do every 5 to bring it approximately an hour.
This 45-minute routine builds three crucial elements all indoor and also outdoor cyclists have to perform their best: cardiovascular fitness, leg strength, and also an effective pedal stroke, says Emily Booth, national education manager of at home cycle because that Life Time.
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The workout starts with a 10-minute warm-up, then you’ll relocate on to the main event, where you’ll focus on nailing each skill throughout 3-minute occupational sets. For that main workout, make sure to repeat it for 2-4 rounds. Finally, you’ll complete off through a 5-minute cool down. Many thanks to the size of the functioning sets, this exercise is right for intermediary and progressed cyclists, says Booth.