One disadvantage of the exercise bike is that it mainly works the legs, according to Weight Loss For All. But Oregon-based fitness coach Ben Cohn says that although exercise bikes primarily work the legs, they also help the cardiovascular system as well as some peripheral muscle groups.
Lower-Body Muscles
According to BodyBuilding, the motion in a standard exercise bike works the quadriceps, hamstrings, calves, glutes and hip flexors. The specific muscles that are targeted or otherwise emphasized depend on your form while riding and what kind of program you work through on the bike.
Cardiovascular Exercise
Cycling, either stationary or on a road bike, is a form of cardiovascular exercise. Cardiovascular exercises push the heart and breathing rates up, working muscles that support heart and lung function.
Bike Settings
Ben Cohn notes that different workout settings on a bike can push your workout load toward one form of exercise over another. A workout with low resistance on the bike gives you less of a muscle workout but allows you to pedal faster and demand more of your cardiovascular system. A workout at high resistance and low speed pushes the leg muscles but doesn't demand as much oxygen.
Peripheral Muscles
In addition to the main muscles exercised, Cohn says working out on an exercise bike also forces some muscle groups to work to maintain proper posture and form. The muscles involved will vary according to the model and settings on the bike, but they usually include the abdominals, lower back, forearms and shoulders, Cohn says.
Do Exercise Bikes Exercise the Legs Only?
The final answer depends on what you mean by the question. If you mean the question precisely and literally, the answer is no: Exercise bikes work the cardiovascular system as well as several peripheral muscles. If you mean it in terms of resistance training, then yes: An exercise bike is only a valuable resistance training tool for the legs and glutes.
References
- Ben Cohn; Fitness Coach; Hillsboro, Oregon
- Weight Loss for All: Stationary Exercise Bike
- BodyBuilding: Leg Muscle and Leg Muscle Anatomy
- "You: The Owner's Manual"; Dr. Mehmet Oz; 2006
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