Indoor cycling is a highly versatile form of exercise, regardless of age or gender, and is also an excellent rehabilitation tool for arthritis. Let’s explore which muscles can be strengthened with its use as well as the other beneficial effects it brings to the body. Additionally, we will discuss what precautions to take before getting on an indoor cycle bike!
It activates all the muscles
During cycling, multiple muscles and muscle groups work harmoniously, including:
- the muscles of the lower leg,
- the quadriceps femoris,
- and the hamstring muscles collectively contribute to the cycling motion on the machine.
However, cycling as a form of exercise not only engages and strengthens the muscles of the legs. Depending on the type of device, it also works out:
- the muscles around the hips,
- the muscles in the back,
- the gluteal muscles,
- and the muscles of the upper limbs.
It also depends on the type of the bike
The load distribution significantly depends on the design of the indoor cycling bike. Each type of structure has its advantages and disadvantages, with different body parts being moved or spared more.
In addition to the traditional backrest indoor cycling bikes there are:
- Upright Bike: These bikes do not have a seat, so when using them, the muscles of the neck, shoulders, buttocks, and lower limbs are heavily engaged. As we “work” in a standing position throughout the exercise, we also need to balance, which can improve any potential imbalance issues. Another advantage is that, since the exercise is done with the full body weight, it has a significant fat-burning effect.
- Recumbent Bike: The seat back on recumbent bikes relieves the back and neck, moreover we do not have to worry about balancing. The work is exclusively done by our muscles of the legs.
Benefits of using an indoor cycling bike
Gentle but effective form of exercise
Indoor cycling activity is a low-impact and effective form of exercise that puts minimal stress on the hips, knees, and ankles. It can be a perfect choice for patients recovering from orthopaedic injuries.
The impact of indoor cycling on the human body
Indoor cycling can reduce cardiovascular issues as, during cycling:
- our heart rate increases,
- our respiration intensifies,
- our circulation accelerates,
- our blood pressure decreases,
- weight loss can be achieved.
Moreover
- we can enhance our brain functions,
- increase lung capacity,
- improve our blood sugar levels,
- reduce stress,
- promote the production of endorphins (happiness hormones),
- and thereby alleviate depression.
Effects on joints
As we get older, the “health” of our joints becomes an increasingly important issue, as they become weaker and more vulnerable. Sports that excessively strain the joints, such as running, can exacerbate problems as we get older. However, cycling does not impose as much strain on the joints. For this reason, indoor cycling is an excellent form of exercise. A useful aspect of indoor cycling is that we can choose the level of difficulty, as well as the pace and intensity of the workout ourselves, independently of the terrain on a real bike.
In addition to not burdening the joints, indoor cycling improves their mobility. Regular cycling increases the production of synovial fluid in the joints. Synovial fluid nourishes and maintains the cartilage in the joints, resulting in significantly less wear and tear. Therefore, choosing indoor cycling as a form of exercise is particularly beneficial for joint conditions during rehabilitation.
It also alleviates the symptoms of Parkinson’s disease
Parkinson’s disease is a degenerative disease of ageing. Research confirms that regular cycling helps alleviate symptoms and slows down the progression of the disease in its early stage. Additionally, an interesting study suggests that also helps to accurately diagnose the disease.
Extra energy for everyday life
In addition to the indisputable physiological benefits of indoor cycling, it is important to know that it provides a significant boost in energy for everyday life. Numerous studies have shown that regular home cycling results in a 20% increase in overall energy level and a 60% reduction in fatigue. However, this applies not only to cycling but also to any regular sport activity.
What should we pay attention to when using an indoor cycling bike?
Although it is a gentle yet effective form of exercise, there are a few things you should keep in mind while doing indoor cycling activity:
-
- Before use, always adjust the seat height to be as comfortable as possible and allow for full knee extension when under load.
- Even though you are at home, it is worth wearing athletic shoes for workouts and adjust the pedal accordingly.
- Warm-up and stretching are crucial: moving the calves, gluteus and hamstring muscle is essential before more intense workouts.
- If you have suffered any injuries before, pay attention to the intensity of the workouts. If you want to increase the pace or volume, do it gradually to avoid a recurrence of your injury.
- To protect your joints, it is advisable to use joint support during exercise: if you had previous injuries, sports knee or ankle supports are recommended, while for sensitive or painful joints, using everyday knee or ankle supports as preventive stabilizers is suggested.
- Allocate energy to cool-down and stretching after the workout to allow every part of our body to regain its resting state.
