There are many advantages of the ergometer that are worth calling for. Regular cycling can improve both your mental and physical health – and boost your outdoor cycling skills. We have reviewed the latest research and publications to find the greatest benefits of indoor cycling.
Want more fitness tips? Scroll through our list of the best ergometers (opens in a new section) to find a machine that fits your space and budget.
1. Improves various aspects of your physical health
Systematic review for 2019, published in Medicine (opens in a new section) found that there are many health benefits to regular indoor cycling. Exercise can increase your VO2 Max, also known as the maximum amount of oxygen you can use during a workout. This is a key indicator of aerobic health; the better your VO2 max, the more efficient your body is at converting oxygen into energy.
Regular cycling can also lower your blood pressure and improve your bone density, according to the review – although more research is needed to confirm whether cycling is significantly better than other forms of exercise.
Other studies show that cycling of all kinds is effective in helping people with diabetes reduce their risk of early death (JAMA (opens in a new section)).
In short, cycling can help improve various aspects of your physical health, especially if you exercise at a high enough intensity or for a significant length of time.
2. It gives you a mental boost
The link between exercise and mental health has been shown to be positive in many academic studies, and aerobic exercise (such as cycling) has had a positive effect on those suffering from anxiety and depression.
Small 2004, published in Behavior Research & Therapy (opens in a new section) showed that aerobic exercise such as indoor cycling reduced anxiety levels in participants. And a broader systematic review of 2018 in Depression and Anxiety (opens in a new section) the magazine confirms that it also has antidepressant properties.
In addition, psychology and aging (opens in a new section) found that 15 minutes of moderate cycling indoors has led to improvements in cognitive performance – so if you’re struggling to complete sudoku, it may be time to get on the saddle.
3. It can be social
Gone are the days when stationary cycling was a stand-alone activity and the only thing you had to stare at was the small electric screen in front of you, which showed you how far you had to go during your workout. These days you can easily connect with the whole world and even meet your friends to ride together virtually.
The popular Zwift virtual cycling app (opens in a new section) provides the opportunity to ride and train in a virtual world from the (un) comfort of your indoor bike, where you can ride with other riders around the world.
Many fitness companies now offer live workout lessons, so you can join a group class to spin your Peloton Bike (opens in a new section) or using iFit (opens in a new section) ap. They are good for athletes with low levels of motivation, as the instructor will encourage you to work harder and you can compare your performance with others in the class.
4. It burns calories
There is no denying that exercise bike training is one of the most effective ways to burn calories. A small study published in Medical and Science in Sports and Exercise (opens in a new section) The diary showed that just 30-45 minutes of cycling can increase your basic metabolism, which means that you will burn calories even after you finish your workout.
In addition, with indoor cycling you can easily change your training. If you want to burn more calories, a high-impact HIIT session or interval training will push you harder and keep your heart rate higher for longer than stable driving.
5: Has little impact
Cycling is much better for the joints than other forms of higher impact cardio, such as running, as it puts less pressure and shock on the joints and muscles. This makes it the perfect workout when recovering from an injury or having a problem with stroke sports.
6: Burns fat
If you want to lose weight, stationary cycling provides a high-intensity workout that can lead to fat loss. A 2010 study in the Portuguese medical journal Arquivos Brasileiros de Cardiologia (opens in a new section) revealed that after 12 weeks of regular indoor cycling (45 minutes, three times a week) along with a controlled diet, study participants reduced body weight, fat percentage and body mass index (BMI).
In another 2017 study of the Journal of Exercise Rehabilitation (opens in a new section)those who participated in a 16-week rotation regimen ended up with a reduced BMI and a reduced body fat percentage.
Finally, a 2018 study by the Journal of Education and Training Studies (opens in a new section) found that after six weeks of regular spinning classes, four participants who had been classified as “pre-obese” had moved to a normal weight range. In addition, two who were already classified as obese returned to pre-obesity. It is important to note, however, that these results should be considered together with the positive changes in the participants’ diet.