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January 20, 2022 3 min read

As we all know, indoor cycling is an excellent aerobic exercise. This also makes exercise bicycle a good option for indoor workouts, and it can also be used by people of all ages. It also has many benefits. From helping you to reduce fat and burn a lot of calories, to providing you with many cardiovascular benefits to strengthen your heart, lungs, muscles and endurance, few people will question the effectiveness of this exercise equipment.

The benefits it brings are beyond reproach. Training is a controllable way to challenge our bodies, but more importantly, regular and quantitative training can make our bodies adapt and become healthier. In order to make continuous progress, we need to constantly increase the difficulty of these challenges. This may mean riding farther, or riding harder. In addition, a certain speed and the corresponding training time are also the key. Too short or too long cycling exercise time is not conducive to the maximum effect. How long should you spend on the exercise bike? Actually, it all depends on your health level and different fitness goals.

Exercise Bicycle

For Beginners
Cycling is an effective and comprehensive exercise method, because you can start with the intensity that you feel comfortable with. Then gradually increase the intensity over time to improve results. As a beginner on a stationary bike, you don't need to start speeding from the first day. This is an easy way to be exhausted before reaching any goal. If you spend five minutes warming up and five minutes cooling down, you might spend about ten minutes concentrating on a workout designed to get your heart rate up to the target number of beats per minute. This can be done for about 20 minutes of exercise. If it's too much at first, try doing two or three shorter rounds during the day until you can work up to the full 20 minutes. If you're not used to working out, short workouts repeated twice or three times a week, four to five days a week, are much better for your overall health than going to the gym and spending an hour a week.

For Slimming People
Exercising with a gym bicycle can be effective in burning calories. Ten minutes of cycling can help you lose about 40-80 calories, or depending on your weight and exercise intensity. When determining how long you should spend on the fitness bike to lose weight, you must include your weight and body composition. The heavier you are and the more intense you perform cycling, the more calories you can actually burn and lose weight at your desired level. Generally speaking, the average adult does at least 150 minutes of exercise and two days of strength training per week to stay fit. But when we want to lose weight, this number must increase. To be successful, you need to ensure that your heart rate is in the fat burning zone for at least 30 minutes. Also maintaining a regular routine and eating right will be more effective in controlling your calorie intake and thus better help you achieve weight loss.

For Body Builders
You can actually focus not only on exercise cycle to lose weight, but also to help you build muscle. It offers you the opportunity to do some resistance training. When you set the pedaling resistance at a very high level, the significant impact on the various muscle groups in your body will be obvious. Your calves, thighs, hamstrings and glutes are the areas that benefit the most from pedaling. At the same time, your arms and core muscles will also be involved to some extent, because they help you to keep the exercise bicycle as the center during the whole exercise. If you adjust your seat slightly, or exercise your core, you can actually exercise these abdominal muscles. It is not difficult to see that it is very beneficial to build muscles. But for those who want a toned body, high intensity intervals would be a great way to define your muscles. This type of workout can push your system to its limits. So, to get the muscle definition you want, try performing HIIT workouts for about 30 to 45 minutes two days a week. This will help you to burn more fat and build muscle through intense efforts in your workout routine.

No matter what your fitness goal is, knowing how long to ride the exercise cycle is very important to get the best results. At the same time, please keep the good habit of exercising on time. After all, the secret of success is often inseparable from persistence.


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