Indoor cycling provides an ideal exercise program for people who like to exercise in their own homes, don't want to deal with traffic while riding outdoors or who are looking for exercise alternatives during bad weather. Indoor cycling also offers many health and mental health benefits. There are several types of exercise bikes, which come in different sizes and with a variety of options to match your needs.
Types of Bikes
There are several types of bikes that can be used for performing indoor cycling movements. The first is a stationary bike. There are several varieties to choose from, but most work by applying pressure to the pedals to make them turn easier or harder. You can also use a bike at home or in a indoor cycling class, which is a great way to motivate yourself by exercising with a group. These bikes have a resistance knob that increases how hard the pedals turn. Lastly, you can also hook a traditional bike into a trainer, which attaches to the rear wheel and applies resistance to it based on either how hard you set the resistance or how hard you pedal.
Weight-loss Benefits
Cycling indoors can help you meet your weight-loss goals. According to the American Council on Exercise, a 150 pound person will burn approximately 544 calories while cycling for an hour at 12 to 13 mph, which is a moderate pace. Cycling faster will help burn a higher number of calories. Cycling also builds cardiovascular strength, which benefits both heart and lung function.
Low-impact Exercise
Cycling is often prescribed by physical therapists after surgery or an injury because it is very low impact on the joints, especially the knees. Other exercises, like running, place tremendous stress on the knees. Cycling also helps to strengthen the legs and the hips, and indoor cycling on a stationary bike requires no balance, which is perfect for people with balance problems or who have arthritis. Cycling inside also eliminates the risk of falling that is present outside.
Other Advantages
A regular cycling program will not only help you lose weight or maintain your current weight, but it will also help lower your risk for heart attack, stroke and diabetes. Being active keeps your blood flowing and increases your HDL or good cholesterol. Exercising can also help ward off future health problems including arthritis and some cancers. According to MayoClinic.com, physical activity, including cycling, may also help improve your self-esteem, because being active fills your body with feel-good chemicals. It can also help ward off depression.
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