Blog By: Kavitha Iyer.
Regular physical exercise helps you manage your weight, boosts your immune system and reduces your risk of developing chronic disease. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity cardio exercise weekly for adults. You can fulfill this recommendation and experience all the health benefits and more with a stationary bike. Beginners at working out can easily manage moderate activity on a stationary bike and people who are more in shape can easily increase the intensity to achieve a solid workout.
A half hour on a stationary bicycle helps up your daily calorie burn. Burning a greater number of daily calories means that you will have an easier time managing your weight. If you go at a moderate pace for 30 minutes and weigh 155 pounds, expect to burn about 260 calories. If you weigh more, or work at a higher intensity, you’ll burn even more.
Many types of aerobic activity, such as jogging or team sports, can be hard on your joints because of the impact involved. A stationary cycle enables you to get your heart pumping without putting undue stress on your joints. The Cleveland Clinic notes that a bike is especially good for people who are more than 50 pounds overweight because it reduces mechanical stress on the back, hips, knees and ankles — even when compared to walking. You can indulge in daily exercise with a lower risk of injury.
Riding a stationary bicycle counts as cardiovascular exercise. Regular cardio exercise helps lower high blood pressure, regulates blood sugar and may prevent heart attacks, especially if you’ve already suffered from one. According to the Mayo Clinic, regularly riding a stationary bike helps your heart become more efficient at pumping blood. It also increases the amount of good cholesterol while lowering the amount of bad cholesterol in your system to result in less plaque build-up in your arteries. The simple act of riding a stationary bicycle 30 minutes a day, five times per week may even extend your life.
Gradually work up to longer rides if 150 minutes per week is too much to start with. Although riding a stationary bicycle is an effective cardiovascular activity, consider cross training with another activity once or twice per week to challenge different muscles and prevent burn out. The elliptical trainer or swimming laps are examples of other low-impact activities that can also help you burn calories and improve heart health.
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