When purchasing an exercise bike, one of the biggest questions users have is how long they should ride the bike for. This question does not have a black and white answer, since everyone purchases an exercise bike for a different reason.
Exercise bikes are a great addition to any home gym, or a piece of equipment for the beginner. With more and more people working from home, motivation to go to a gym can be difficult. Having an exercise bike right in your house can make it easier to remember to exercise, and being able to do it in the comfort of the living room can make it more fun.
These machines are designed to be low-impact, so beginners and those with conditions such as joint pain can use them no problem. If you do have any health concerns, always consult with a provider to get the best exercise bike experience.
To get the best exercise experience, it’s important to know your goals so you can figure out a workout plan. Some people want to lose weight and others want to increase endurance. So, before you hop on the bike you should know exactly what you want to achieve, otherwise you may end up doing a workout that doesn’t give the desired results. Let’s look at the main goals users have and how long they should ride to get the best exercise bike experience.
Of all the reasons a person chooses to use an exercise bike, weight loss is probably the most common. There are several reasons one may want to lose weight, including:
Typically, the main concern is obesity and eliminating unwanted fat. When your goal is weight loss, you’ll need to factor in your weight and body type to get the best exercise bike results. The Physical Activity Guidelines for Americans recommends at least 150 minutes of exercise a week for the average adult. This is about 15-30 minutes a day. If you want to lose weight, you may have to increase that amount.
For those looking at a weight loss goal, 30 minutes a day is the recommended time you should spend on an exercise bike. If it’s been a while since you’ve exercised, do not immediately start 7 days a week. With weight loss, patience is key and you won’t see results overnight. Let yourself ease into it. Try starting with 30 minutes a day 3 times a week, and go from there.
One thing to note is that you do not have to do a solid 30 minutes. If you are finding it difficult to continuously ride, it’s totally fine to take a break! You can spread the 30 minutes out into smaller intervals throughout the day, such as 15 minutes in the morning and 15 at night. Do whatever feels right to you so you have the best exercise bike experience.
After you build up some strength and stamina, you can increase the amount of times a week you are using your exercise bike. You can also increase the amount of time you spend on the bike 3 times a week instead. For example, you can either do 30 minutes every day of the week, or turn your 3 times a week into 60 minute sessions. The longer you ride, the more calories you’ll burn.
Another reason people turn to exercise bikes is to increase their cardio endurance. To get the best exercise bike results for this type of improvement, you’ll want to pace yourself. Endurance training is a long game, and in the end you’ll be rewarded with the ability to participate in physical activity for much longer amounts of time.
You will have to be patient when it comes to increasing cardio endurance. If it’s been a while since you’ve exercised, you will feel winded quickly and sore afterwards. It takes time to get used to exercising, so start slow and easy.
A suggested way to start utilizing your exercise bike for cardio endurance is to start at 30 minutes a day, and continue to up your time. So, after 30 minutes a day 3 days a week, bump it up to 45 minutes, and then 60. Eventually you will be able to cycle at these intervals without being out of breath and can go for longer.
Some people exercise with the focus on muscle toning. It’s important to know what muscles you want to focus on to get the best exercise bike experience. Bikes will typically give you results in the lower body such as your calves, quads and hamstrings. Cycling will also work on your glutes, and arms depending on how you use the handlebars.
When you pedal, the muscle groups in your legs are being worked. They contract and work together to pedal the bike, and with increased resistance they will get stronger. You can also adjust your seat to engage your core and work on your abs.
The suggested way to work on muscle tone with an exercise bike is by doing high intensity intervals. This type of exercise pushes you and then releases the tension before another burst. It’s a great way to keep the muscles engaged.
The bottom line is that the best exercise bike experience is one that helps you achieve your goals. There are many reasons people use this type of workout equipment, and it can give great results. It’s important to remember to be patient with any goal you have, because you won’t wake up and see the result the next day.
If you have a health condition, or are unsure about your goals, always consult with your health provider. It’s better to be safe than sorry when it comes to your body. Happy cycling!