Burn calories, build strong leg muscles, boost energy and battle diseases and health conditions -- at the time and location that provides maximum convenience. Independent of the weather, requiring no gym membership, conducive to watching TV or listening to music while wearing pajamas, a stationary bicycle is perhaps the most convenient -- yet effective -- way to burn calories and lose weight in the comfort of your home. And now, research shows that working out on a stationary bike may continue to burn calories long after your workout is over.
Calorie Burn Rate
The Harvard School of Public Health recommends 30 minutes of exercise a day to lose weight. However, unless you are reducing or at least maintaining your calorie intake, it may be necessary to extend your exercise period. A 150-lb. person exercising on a stationary bike at a moderate pace can burn 238 calories in 30 minutes. The same person exercising at a vigorous pace can burn 387 calories in 30 minutes. A 200-lb. person exercising on a stationary bike at a moderate pace can burn 318 calories in 30 minutes; however, if this person exercises vigorously for 30 minutes, 516 calories will be burned.
Post-Workout Effect
Vigorously exercising on a stationary bike can cause your body to continue burning calories for several hours after you’ve finished the workout. According to an article in USA Today, researchers at Appalachian State University discovered that men who cycled extensively for 45 minutes on stationary bicycles burned an additional 190 calories up to 14 hours after the completion of their workout. David Nieman, lead researcher, noted that other vigorous, sweat-inducing exercises such as running, jogging and playing competitive games of basketball and soccer may also produce the same effects.
Stationary Bike Benefits
Cycling on a stationary exercise bike also strengthens upper leg muscles, and unlike regular bikes, does not involve the hazards of cycling on roads or in traffic. To obtain the maximum benefit, it is important to set the bicycle’s tension to a level and pace that produces at least 60 rotations per minute. As you become comfortable with 60 rotations a minute, the tension can be increased to 90 rotations per minute. However, be sure to start slowly and don’t overexert yourself. MayoClinic.com warns that people who begin exercising too long and too vigorously usually quit when they become sore or injured.
Other Considerations
To avoid boredom, position your stationary bike where you can watch TV or listen to music. Your exercise time can also be used for meditation and contemplation, or planning for future events and activities. Be sure to drink plenty of fluids to replace the liquids lost through sweating; in addition, remember that the best weight loss efforts combine consistent exercise and reasonable portions of nutritious food.
References
- MayoClinic.com; Seven Benefits of Regular Exercise; Mayo Clinic staff; July 2011
- Harvard School of Public Health: Exercise and Weight Control
- Health Status: Calories Burned Calculator
- "USA Today"; Vigorous Exercise Burns Calories 14 Hours After Workout; Nancy Hellmich; September 2011
- The Merck Manual Home Health Handbook; Choosing the Right Exercise; 2007
- MayoClinic.com; Fitness Program: Five Steps to Getting Started; Mayo Clinic staff; Dec. 2010
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