Regular static cycling can provide significant health benefits, ranging from helping burn body fat and calories, cardiovascular fitness, increased muscle strength in the lower body, and not giving too much stress to the joints.

Static biking is also now an alternative to cycling amid pollution and hot weather problems. There is no need to worry about the effectiveness of cycling indoors because with certain tricks you can reap the same benefits as when cycling outdoors.

Statistic Bicycle Benefits

Static cycling provides many positive benefits to the body, including:

Improves cardiovascular fitness

Static cycling is a form of aerobic exercise that can help improve cardiovascular fitness. This exercise involves activities that increase the heart rate to strengthen the heart muscle. When done regularly, in addition to improving energy and sleep quality, static biking can reduce the risk of heart disease and high blood pressure.

Helps to lose weight

One of the goals of static bicycle sports is to lose weight. Exercising on a static bike can help burn large amounts of calories in a certain amount of time, effectively helping reduce weight.

It's said that in a 45-minute class session, static cycling can burn 400-600 calories. Besides, you can also tighten and strengthen all the limb muscles, buttocks, and core of the body.

More effective calorie burning

Indoor cycling is very effective for burning calories. The intensity of the workout and the duration of the session of course affects how many calories you burn. Cycling indoors or in enclosed rooms with high intensity will burn more calories every minute. Not only that, static cycling can also boost your metabolic rate.

Gives the benefits of low-impact training

Low-impact exercise is a type of physical activity that does not put any stress or burden on the joints. These types of exercise offer health benefits such as high-impact exercise without burdening joints and connective tissues.

Static cycling is a form of low-impact exercise that provides significant health benefits, especially for those who need joint protection, have overweight/obesity problems, want to reduce the risk of injury, and stay comfortable during exercise.

Static bicycle movements are delicate enough to strengthen bones and joints without putting too much pressure on the joints, which is suitable for those with joint problems such as osteoarthritis.

Train the strength of the legs and lower muscles

Cycling on a static bicycle involves the thigh muscles, the back thighs, and the front thigh. These exercises are also effective in strengthening the muscles of the limbs, the core of the body, the buttocks, and other lower body muscles. By strengthening the muscles of the legs and lower body, you will have stronger joints and reduce the risk of joint and muscle injuries.

Tips for Maximizing Static Bike Workouts

With pollution problems and extreme heat, static cycling can be a great option to keep you exercising. To maximize it, here are some tips that you can try:

Beginners

You can ride a stationary bike for at least 25-35 minutes and add 1 minute when you feel stronger. An example of an effective workout for beginners is as follows:

• 5-10 minutes of warm-up, low-intensity cycling
• 5 minutes of moderate-intensity cycling
• 1-2 minutes of high-intensity
• 5 minutes of moderate-intensity
• 1-2 minutes of high-intensity
• 5 minutes of moderate-intensity
• 5 minutes cool down, low-intensity cycling

To lose weight

To lose weight, you need to increase the intensity of the exercise and raise the resistance level quickly. Examples of exercises that can be done are as follows:

• 5-10 minutes of warm-up, low-intensity cycling
• 3-5 minutes of moderate-intensity
• Alternate between medium- and high-intensity for 20-30 minutes
• 1-3 minutes of high-intensity
• 3-5 minutes of moderate-intensity
• 5-10 minutes cool down, cycling at low-intensity

It is important to remember that before starting a stationary bike workout you should consult your doctor, especially if you are obese, or have a history of heart disease, high blood pressure, or other health conditions.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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