How To Use A Stationary Bike For Weight Loss
Using a stationary bike for weight loss can be an excellent option for many gym-goers. Before we discuss how a stationary bike can be good for weight loss, let's lay the groundwork!
Weight loss is a numbers game; it all comes down to how many calories you burn throughout the day vs. the calories you consume. You can control that equation's "calories out" portion through a properly structured exercise regimen. Many forms of exercise can be employed to burn calories, and some will be better suited for some individuals than others.
There are many benefits to using an exercise bike for weight loss. Not only can it facilitate a great cardio session, but for those with knee pain or injuries, it can be a solid alternative to high-impact activities like running.
Let's discuss some of the factors that make the exercise bike good for weight loss!
Is A Stationary Bike Good For Weight Loss?
Among the reasons that make a stationary bike good for weight loss, the most evident is its ability to provide a reliable cardio workout. You can burn many calories in a relatively short period on a stationary bike, making it an excellent cardio tool. We'll discuss this more soon.
Injuries or the prevention of injuries is another factor that can make an exercise bike good for weight loss. As a personal trainer who helps clients in Austin, I often work with people who have pre-existing knee injuries. These injuries often limit the movements or amount of work someone can do before feeling pain or possibly exacerbating the existing injury.
Running and other high-impact activities are rarely suitable for individuals with knee injuries or pain. In these circumstances, a lower-impact activity such as cycling may be preferred. Using a stationary bike for weight loss becomes a reliable option. A stationary bike can be a safer option compared to cycling on a public road, and an indoor cycling studio negates the obstacles often presented by inclement weather.
For overweight individuals, an exercise bike is good for weight loss as it places less stress on the knees and provides a consistent means of being active and burning calories.
As a certified personal trainer, my opinion is that the stationary bike is good for weight loss!
Is A Stationary Bike Good Cardio?
A stationary bike is an excellent tool for cardio workouts. It can offer a low-impact exercise method that promotes longevity concerning joint health while sufficiently elevating your heart rate. Consistently using a stationary bike can improve cardiovascular health and boost overall endurance.
One of the advantages of using a stationary bike comes from its versatility. It allows you to adjust the intensity of your cardio workout according to your fitness level. Whether doing interval training (HIIT) or a steady-state cardio session, a stationary bike can satisfy the intensity requirements of your workout.
Cycling on a stationary bike enhances your lung capacity and improves blood flow, further contributing to better cardiovascular health. With regular use, a stationary bike can positively impact your overall fitness, helping you lead a healthier lifestyle.
What Muscles Does A Stationary Bike Work?
Consistently using an exercise bike for weight loss can be a reliable method of improving cardiovascular health, but what muscles does a stationary bike work?
Working out with a stationary bike for weight loss will engage many major muscle groups in your body. Cycling with a stationary bike will work your core, glutes, quadriceps, hamstrings, and even calves. While an exercise bike may not provide the same resistance as lifting weights, it can be used at the end of a weight training session to further exhaust the lower body.
The lower-body engagement sustained from an exercise bike can increase your heart rate and aid in burning calories, which is also beneficial for weight loss.
In our personal training studio (Heavy Mettle Fitness), we have an Assault Bike (exercise bike variation) that we often incorporate into our client's training programs. This stationary bike is a great tool that can be used to "finish" the legs at the end of a lower body workout.
The Assault Bike has handles that extend above the bike and sit on a hinge that allows the handles to move in a back-and-forth motion. These handles provide the user with an upper-body workout (mostly shoulders and back), allowing for a full-body workout while using this machine.
How To Use A Stationary Bike For Weight Loss
As a personal trainer, I typically recommend that my clients prioritize weight training as a part of their weight-loss routine and utilize cardio as a calorie-burning tool (rather than an emphasis of the program). This means we will focus most of our weight loss efforts and time on weight training. Cardio will then be used to supplement these workouts.
I often recommend to my clients that they perform a cardio workout immediately following a weight training session. Typically, weight training sessions will last approximately 60 minutes. Using a stationary bike for weight loss through a 30-minute cardio workout can be sufficient if it follows a one-hour resistance-based workout (times will depend on the individual and their current lifestyle, health history, etc.).
If you're looking to use an exercise bike for weight loss, post-workout (weight training) would be an excellent time to complete a cycling session. A cardio session on an exercise bike can be a steady state (maintaining a steady pace for a prolonged period), or participants can do a HIIT (High-Intensity Interval Training) session. HIIT involves rotating periods of intense activity (to elevate the heart rate) followed by a slower pace (to allow the heart rate to decrease).
How Long To Ride Stationary Bike For Weight Loss
If you're not actively following a weight training routine or don't plan to, riding a stationary bike may be a good tool for weight loss. In these circumstances, riding an exercise bike to lose weight may require upwards of 5-6 weekly cardio sessions consisting of 45-60 minutes of moderate-intensity (time and intensity requirements will depend on the individual and their experience, health history, etc. Always speak to your doctor before beginning an exercise regimen.).
While performing cardio, whether with an exercise bike or in another form, remember to aim to keep your heart rate elevated. It's ok to use rest intervals if it allows you to sustain activity throughout the entire session. However, if you find that while performing cardio, your breathing feels "normal," meaning that it's not labored to any degree, it may be time to increase the intensity. You can use the "talk test" if it's easy for you to speak and form sentences, and you can do so without feeling short of breath; this can be an indication to ramp up the intensity of your session.
The "talk test" should be used by individuals of all experience levels. Regardless of how "fast" you're moving during your cardio session, if you're not feeling challenged, you're not burning as many calories as you'd anticipate or as the machine being used may indicate. As the body adapts and the cardio output becomes easier, the body doesn't expend as much energy (calories) throughout the session.
Does A Stationary Bike Burn Belly Fat?
A stationary bike will not burn belly fat directly. A stationary bike is a tool that can be used to help an individual burn calories to create an energy deficit in the body (burning more calories than those consumed). With a sustained calorie deficit, a person can begin to lose body fat, thus reducing belly fat. Using a stationary bike to lose weight can be a reliable option for those with limited gym equipment and those with knee pain/injuries.
Calories Burned On Stationary Bike
Achieving weight loss with a stationary bike is certainly possible. Losing weight from riding an exercise bike will require a specific number of calories burned over time (the necessary number of burned calories will depend on the individual).
Q: How many calories are burned on a stationary bike?
A: The number of calories burned on a stationary bike can vary depending on factors such as weight, intensity, and workout duration.
Below are some examples of how many calories someone can burn while riding a stationary bike:
A vigorous 30-minute stationary bike workout can burn approximately 300-400 calories.
A low-intensity 30-minute stationary bike workout can burn approximately 200-300 calories.
With the right intensity and a long enough riding session, you can lose weight on a stationary bike. How long one should ride a stationary bike for weight loss depends on individual considerations such as current health/fitness status and experience level. Challenging yourself and completing sessions are the key to burning enough calories to result in weight loss.
Stationary Bike vs Treadmill
For those comparing a stationary bike vs a Treadmill and wondering which machine may be best for them, consider the following!
Stationary Bike Benefits vs Treadmill Benefits
Stationary Bike:
Intensity can often be easily adjusted to meet the user's experience/fitness level.
Stationary bike sessions can result in a significant number of calories burned in a short time.
Compared to a treadmill, a stationary bike can be a "joint-friendly" approach to cardio as it offers a low-impact means of exercising (better for back and knee pain/injuries).
Treadmill:
The treadmill may be a preferred option for beginners who don't yet possess the lower body strength to peddle a stationary bike for long periods.
Due to the high-impact nature of walking/running, a treadmill may be more beneficial for overall bone density than an exercise bike.
Is Riding A Stationary Bike As Good As Walking?
In a continuation of our comparison of a stationary bike vs a treadmill, some may be asking, "Is riding a stationary bike as good as walking?"
When attempting to strictly burn calories, yes, riding a stationary bike is as good as walking. However, in my opinion, a stationary bike may be better than walking for those with certain injuries or chronic joint pain. As a low-impact mode of exercise, I recommend that many of my clients stick with riding a stationary bike for knee pain complications and concerns.
For those who can tolerate long-distance walking and have the time to allow for such activities, walking may be preferred as it can benefit bone density (potentially reducing the risk of developing conditions like osteoporosis). In addition, walking outdoors allows for time in the sun, which results in higher Vitamin D levels.
Consider the factors above when debating a stationary bike vs walking.
Stationary Bike vs Elliptical
For those sticking with an indoor workout, especially in a gym setting, there are other cardio machines that may be used. Let's compare a stationary bike vs an elliptical.
Both of these pieces of equipment may be a reliable option for those with knee pain. So, in this context, either option is fine. However, with regard to caloric expenditure, a stationary bike may be preferred vs an elliptical, as a stationary bike workout can be much more intense than an elliptical workout.
Beginners may prefer an elliptical vs a stationary bike as this machine may be more "comfortable" for prolonged cardio sessions. The gliding nature of an elliptical can ease knee pain, and because there is a lower ceiling with respect to the intensity of an elliptical workout, many find they can sustain a workout on an elliptical for a longer duration compared to a stationary bike.
Stationary Bike Workout
I typically recommend that my clients ride a stationary bike after a weight training session as supplementary cardio. However, there are also times when my clients would like to ride a stationary bike as a dedicated cardio workout. Below are two examples of a structured stationary bike workout that I might recommend to a client.
Stationary Bike Workout Post Weights
"Cycle at a pace of 60-70% intensity for 30 minutes on stationary bike following a 60-minute weight training session."
When it comes to exercise intensity on a stationary bike, the 60-70% range indicates a moderate intensity level. Here's a breakdown of what it means and how to judge this intensity during a stationary bike workout.
Heart Rate: In terms of heart rate, exercising at 60-70% intensity on a stationary bike generally corresponds to around 50-70% of your maximum heart rate. To calculate your target heart rate range, you can use the formula: Maximum Heart Rate = 220 - Your Age. Then, multiply your maximum heart rate by the desired percentage range (e.g., 60% or 0.6) to find your lower and upper heart rate limits for this intensity level.
Perceived Exertion: Another way to gauge intensity is by using the "Rate of Perceived Exertion" (RPE), which measures how hard you feel you are working during exercise. At 60-70% intensity, you should aim for a perceived exertion level of around 6-7 on a scale of 0-10, where 0 is no exertion and 10 is maximal exertion. This level of intensity should feel moderately challenging but still sustainable.
Breathing and Conversation: During a 60-70% intensity workout, breathing should become slightly difficult, but you should still be able to carry on a conversation without struggling to breathe. You should feel warm, and you may even break a light sweat.
Designated Stationary Bike Cardio Workout
"Ride a stationary bike for 60 minutes at 60-70% intensity." Refer to the above instructions when calculating 60-70% intensity during a stationary bike workout.
Stationary Bike HIIT Workout
For those with a limited schedule, a HIIT workout on a stationary bike may be more suitable. Remeber, a HIIT workout requires a near maximal cardiovascular output in repeated cycles. So, this approach may not be appropriate for beginners.
For a client looking to complete a stationary bike HIIT workout I would provide the following guidelines:
"Ride a stationary bike for 20 minutes total. Peddle at a 60% intensity for the first two minutes, then increase the intensity to 80-90% for 30-60 seconds (depending on fitness level). Repeat this cycle for the full 20-minute stationary bike workout."
Perceived Exertion: At 80-90% intensity, you should aim for a perceived exertion level of around 8-9 on a scale of 0-10, where 0 is no exertion and 10 is maximal exertion. This level of intensity should feel very challenging and not sustainable for a prolonged period.
Breathing and Conversation: During an 80-90% intensity workout, breathing should become difficult, and you should not be able to carry a conversation.
Note: These instructions are meant to serve as an example of guidelines provided to a Heavy Mettle Fitness client. I am not a medical professional; you should always consult a doctor before beginning an exercise regimen.
Consider A Stationary Bike For Weight Loss
Using a stationary bike for weight loss can provide a consistent opportunity to complete weekly cardio sessions and stay on track to achieve your health and fitness goals. Remember that a successful weight loss regimen will include a balanced and healthy approach to nutrition in addition to a sufficient exercise routine.
As a certified personal trainer, I believe versatile and "joint-friendly" cardio workouts make an exercise bike good for weight loss. While cardio sessions should be a supplement to weight training, they offer many benefits, and a stationary bike offers a reliable means of completing cardio workouts on a routine basis.
Note: I am not a medical professional and you should always consult with your doctor before beginning an exercise regimen.