Is 30 Minutes a Day on an Exercise Bike Enough?

Using an exercise bike!

Working out every day is essential as it helps you manage your weight, improve your immune system and ensure your body’s overall condition remains in check. While there are different workouts to consider, the one connected bike option is becoming very popular among many exercising enthusiasts. Exercise bikes have become very popular because they’re easy to use, lightweight, and easy to store. 

But if you usually have a tight work schedule, is working out on the exercise bike for 30 minutes enough? If you’re looking for the answers to this question, look no further. Here’s a guide further enlightening you on whether working out on the exercise bike for 30 minutes every day is enough. 

Can You Lose Weight Cycling 30 Minutes On An Exercise Bike? 

According to the U.S Department of Health and Human Services, you need to partake in a moderately intense workout for 150 minutes every week as an adult. But to lose weight, you need to set aside at least 300 minutes each week. This translates to between 30 to 60 minutes of exercise each day if you train five days every week. 

When you work out for 30 minutes on the exercise bike, you’ll burn around 200 calories. However, this number depends on several factors, including; 

  • The resistance
  • The workout’s intensity 
  • Your weight 

Studies done by Harvard Health Publishing did an excellent job of proving this by showing; 

  • A 125-pound individual burns 211 for cycling 30 minutes on an exercise bike at a moderate intensity.
  • A 155-pound person burns 260 calories cycling at a moderate intensity for 30 minutes. 
  • A 185-pound individual burns 311 when working out at a similar intensity and duration  

If you wish to burn more calories during your 30-minute workout, you should consider increasing the intensity. Some of the ways you can achieve this include; 

  • Incorporating short, high-intensity intervals: You should add a combination of short spin intervals after getting stronger with consistent training.  
  • Upping the resistance: Cardio workouts are similar to resistance training, and you can make them more intense by increasing resistance. 

By working out on your exercise bike for 30 minutes daily, you’ll be able to shed excess weight. However, it would be best to make other adjustments to your lifestyle and include strength training to maximize the chances of accomplishing your set fitness goals. 

What Are The Benefits Of Training On An Exercise Bike? 

A 30-minute workout on the exercise bike does have lots of benefits to your overall health. If you’re uncertain about its benefits, here’s an overview of the major benefits you’ll enjoy; 

  1. Promotes Heart Health 

You need to ensure your heart is at all times in excellent health; after all, it’s the muscle that keeps you alive. Working out on the exercise bikes helps you achieve this as it increases your heart rate while pedaling and ensures blood is efficiently pumped across your body increasing oxygen circulation. In addition, cycling on the exercise bike lowers your resting heart rate and increases your body’s ability to hold on to a lot of oxygen. 

  1. Strengthens Your Muscles 

Using the exercise bike several times weekly helps strengthen the muscle groups providing your leg, hamstring, and thigh with support. This is achieved because cycling while cycling on the exercise bike, you’ll be involving two different strokes: the push and the pull. When pulling, you’ll strengthen the hamstrings, while pushing is a great technique to strengthen the quads. Training on the exercise bike is also an effective workout to strengthen your upper body, such as your abdominals, back muscles, and arms. 

  1. Helps You Lose Weight 

Exercising on the exercise bike helps you burn calories, with a 30-minute workout burning between 200 to 300 calories. These calories get burned as you’ll need to use lots of energy when pedaling, which eventually helps you lose weight. 

  1. Improves Your Cardiovascular Health 

Cycling on the exercise bike is a cardio workout, and it helps prevent heart attacks, regular blood sugar, weight loss, and reduce high blood pressure. It does this by increasing your heart’s efficiency when pumping blood, reducing the level of bad cholesterol in your body, and increasing the quantity of good cholesterol. In addition, this workout increases oxygen circulation around your body and boosts your lung capacity. As a result, you’ll, in the long run, get to cycle faster and longer due to improved cardiovascular health.  

  1. Low-Impact Exercise 

Other exercises such as jogging, running, and team sports often cause great strain to your joints as they’re high-impact exercises. But when training on the exercise bike, you shouldn’t have such concerns as your ligaments or joints won’t be strained. You need to consider this if your ankle, knee, or other leg parts are sprained. 

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