If you’re looking to work out at home, riding a stationaryexercise bikeor smart bike is an efficient way to burn extra calories, lose weight and strengthen your muscles. TheWattbike Atomindoor smart bike is one of the best tools you could possibly add to your training arsenal. It houses all the benefits of a gym bike and more, yet is skillfully designed to fit seamlessly into your home and lifestyle.
In this blog, we’ll explore how indoor cycling helps burn calories and help you achieve your weight loss and fitness goals.
The number of calories burnt cycling will depend on the intensity you’re riding at. Harvard Health Publishing suggests that a 115lb person cycling at a moderate pace for 30 minutes will burn about 260 calories, whereas the same person cycling at a vigorous pace would burn something in the region of 391 calories. So, to burn indoor cycling calories fast you’ll need to ride a bike at a high intensity. There are a number of HIIT sessions on the free accompanyingWattbike Hubapp to help you get started.
As well as burning calories, indoor cycling has a number of other health-related benefits. It’s a low impact sport, so is easy on the joints and helps to build bone strength. At the same time, cycling builds lean muscle - your downstroke engages your glutes, quads and calves, and the upstroke will work your hamstrings and hip flexors. But it’s not just your lower body that will reap the rewards, your abs help to balance you on the bike, and you’ll have to engage your arms and shoulders to grip the handlebars, making it a great upper body workout too!
The American College of Sports Medicine recommends that the average adult gets 150 minutes of cardiovascular exercise per week to develop and maintain your cardiorespiratory fitness levels. To fit in with a hectic schedule, this can be broken down into five sessions of 30 minutes per week. If you’re super pressed for time, or wanting to shift some weight before a big deadline, 75 minutes of vigorous activity a week should cut it: try 20-25 minutes, three days a week.
Ready to get started? Download the Wattbike Hub to try your hand at a HIIT session,or try these gym-style workouts.