A Guide To Using A Stationary Bike For Weight Loss

Riding a stationary exercise bike is a simple, easy, and effective way to burn calories and build strength indoors. This workout particularly focuses on improving the cardiovascular system as well as the skeletal muscles.¹ Almost anyone can use a stationary bike, including people with chronic pain who want to avoid undue stress on their weak joints and muscles.

Types of stationary bikes

There are three different types of stationary bikes. You need to select the right bike for you before including this exercise in your workout routine. They all help with burning calories and strengthening your muscles. However, they can also perform specialized functions depending on the type of stationary bike you’ve selected.

Upright bikes

Upright bikes burn calories more quickly than other bikes because they enhance your upper body strength as well as your legs due to the upright position of the bike.

Spin bikes

Spin bikes are the bikes commonly seen in gyms or fitness centers. You can easily control and adjust the resistance level to your liking and vary your position while training (such as alternating periods of standing and seated cycling). This can enhance weight loss and burn more calories.

Recumbent bikes

Recumbent stationary bikes are the perfect bikes for beginners. They are comfortable to use and less intense than upright or spin bikes. A recumbent bike exerts less strain and pressure on your muscles and joints. This doesn’t mean that they are less effective in burning calories, but rather that you can exercise more intensely for longer to achieve your long-term weight loss goals. This bike is also effective for building up fitness and burning calories.

Benefits of using a stationary bike for exercise

There are several health advantages that come with indoor cycling.

According to Harvard Medical School, stationary biking is one of the most effective ways to burn calories.² Several studies looking at stationary cycling have observed weight loss and reduced fat mass in participants.¹ ³ ⁴ Therefore, using a stationary bike is effective for weight management.

In addition to weight loss, studies demonstrate potential for reducing cardiometabolic risk factors, such as blood pressure and cholesterol (dyslipidemia). This suggests that indoor cycling can have a significantly positive impact on the risk of cardiovascular disease.¹ ³ ⁴ ⁵ ⁶

Stationary cycling is also friendly for people with pre-existing medical conditions and chronic pain such as knee pain or osteoarthritis. Cycling exerts less strain and pressure on your joints than other exercise equipment. Research has shown that patients with knee osteoarthritis who used a stationary bike experienced an increase in overall pain relief and improved aerobic capacity.⁷ ⁸

Tips on using a stationary bike to lose weight

1. Find the right bike

Choose a bike that suits your fitness level and goals. For example, a recumbent stationary bike is a good choice for beginners or people with weak muscles or joints to burn calories.

2. Stretch and warm up

Like any type of exercise, it's important to stretch and warm up before beginning your workout routine. This will loosen up your muscles and increase their range of motion.

3. Maintain proper form

If you need to adjust your seat, do so before you start working out. The last thing you want to do is adjust your seat while you’re in the zone during your workout session because you’re uncomfortable. Maintaining proper form is crucial, as it will minimize injuries while also improving the workout's efficiency.

4. Build momentum

Always start slowly and gradually build the workout by adding more time or intensity if needed. Going too hard at the beginning may cause an avoidable injury.

5. Choose a workout that works for you

Not all workouts work for everyone. You should create a workout routine with intensity and length that is specific to your fitness level. There are different indoor cycling techniques, like cycling while standing, alternating between sitting and standing cycling, or cycling at a very fast pace for a specific period of time. Interval training is also quite effective for weight loss. It has good aerobic benefits and can help with building more muscle, stamina, and endurance. Find what works for you.

6. Determine how long you want to exercise

Much of the research about stationary cycling observed favorable weight loss in participants who cycled between half an hour and an hour a day. Most of the sessions were done twice or three times a week for up to 12 weeks. Combining a good length of time to exercise with an efficient workout routine is a great idea, and you can expect to see great weight loss results.

7. Switch and split

Doing the same workout every few days gets boring. Why not switch up your workout routine with intervals? This will make it more fun and motivate you to continue with your exercise routine. For example, alternate between endurance and strength workouts on different days. If you don’t have time to do an hour of cycling at once, split it up into two 30-minute cycling sessions twice a day—one in the morning and one in the evening. You could burn more calories between the two sessions than you would with a single hour-long session based on the efficiency of the workout.

The lowdown

Stationary cycling is an easy and simple exercise for weight loss. It also strengthens your muscles, helps with your overall body circulation, and reduces cardiometabolic risk factors, such as blood pressure and cholesterol levels.

When using a stationary bike for weight loss, designing a workout plan that works for you is essential to achieving your weight goals. If you have any questions or concerns about using a stationary bike for weight loss, especially if this is your first time using one, consult your health professional or fitness trainers to discuss if this is a safe option for you.