The exercise bike is one of the most popular forms of exercise to lose weight and increase muscle endurance of the legs.
The exercise in this type of equipment can be done in classes of spinning, at the gym, or in the comfort of home, a time that if you can buy several types of stationary bicycles that adapt to the demands of each and the availability of finance.
Although, for some people, it might seem like an exercise very repetitive and boring, the truth is that this type of exercise brings many benefits to health, especially to lose weight, tone the legs and improve the health of the heart.
1. Help to lose weight
This is an excellent cardiovascular exercise that allows you to burn up to 260 calories in just 30 minutes, and is an important ally for those who are trying to lose weight or to eliminate some fat located.
The exercise with the exercise bike can also be used by those who are trying to increase lean muscle mass, since that is not done in exaggeration, it helps burn fat leaving only the lean muscle mass built during bodybuilding.
2. Protects the joints
Do the exercise on the exercise bike, or participate in spinning classes be offered at the academy, for example, are great options to keep the good physical shape while recovering from orthopedic injuries.
This is because, this type of exercise, when done correctly, it greatly decreases the impact on the joints of the hip, knee and ankle, especially when compared with other activities such as running, jumping rope, or playing soccer, for example.
3. Increases stamina and tones the legs
Muscular endurance is the ability of the muscle has to continue to function when it is used for a long time. Thus, when one is pedaling with resistance on an exercise bike, the muscles will be adapting and becoming stronger and more toned, especially in the legs and butt.
To increase the strength and endurance of a muscle it is also possible to improve the health of the bones and ligaments in the back, which leads to an increase in strength in daily activities, preventing injuries.
4. Prevents cardiovascular diseases
The exercise on the exercise bike is an important type of cardiovascular exercise, because it lowers blood pressure, improves the functioning of heart and control blood sugar levels in the blood. In addition, it also reduces the bad cholesterol, while increasing good cholesterol, decreasing the risk of clot formation.
Thus, it is possible to avoid various health problems such as high blood pressure, heart attack, STROKE or thrombosis, for example.
5. Reduces stress
Do 30 minutes of exercise bike or participate in a class of spinning causes the body to release more adrenaline and endorphins, which helps greatly reduce stress levels, in addition to strengthening the immune system and create a feeling of pleasure and euphoria.
How to adjust the bike correctly
Know how to use and regulate the exercise bike is one of the most important steps to ensure good results and avoid injury. For this reason, it is important to be aware of a few details such as:
- Saddle height: you should allow that, after sitting, if you can manage to keep the leg slightly bent when the pedal is in the lowest position of the movement;
- Seat position: it should allow the knee to be parallel to the pedal;
- Handlebars: must be possible to reach the handlebars with your arms slightly bent, keeping your back straight and your shoulders relaxed.
In the lessons of spinning, usually, the teacher helps each person to adjust your bike, especially when it is the first time doing this kind of exercise.