Work Out Different Muscles on an Exercise Bike

30th October 2019
Exercise bikes are one of the best machines in the gym and the popularity of spinning classes are skyrocketing as a result. Learn about which muscles you can work out using an exercise bike.

Whether you’re trying to lose weight, tone your legs, glutes or any other body part, using an exercise bike is a great solution.

Muscles that you can work out using an exercise bike

The heart muscle always benefits from a good work out with any kind of exercise. Having a healthy and active heart will make you feel much better and improve your overall quality of life. However, besides the heart, we can also exercise the muscles in both our lower and upper body by using an exercise bike.

In the lower part of the body, the quadriceps are beneficiaries from this exercise, because they’re constantly working each time that you pedal. In addition to the quadriceps, you will also work your glutes.

Biking quads glutes

The soleuses muscle, located in the backs of the legs, also get a good work out from pedaling. As we’ll explain below, exercise bikes also work out the upper part of the body, although this is to a lesser extent.

By using your back and abdominal muscles, you can maintain the correct posture; so don’t forget to train them!

Your front and back arm muscles (triceps and biceps) are very important for cycling too. You use these for greater resistance when you stand to pedal.

Exercising on exercise bikes

When we start to work out, we usually hope that we’ll see changes in our body within a few days. This helps to keep us motivated and on track. But, when we start working out on an exercise bike we really need to work out consistently for at least four weeks. This gives us time to notice a stronger endurance during sessions, as well as achieving toned legs.

If you maintain cycling for two or three months, you’ll notice more muscle and less fat, giving you a more athletic build.

Bike sessions

Exercise bike routine for weight loss

If you want to lose weight, the key to success is through an exercise bike. One way to meet your goals is by pedaling for long periods of time; this will raise your heart rate. You could also try varying the speeds and working out for shorter intervals.

Below, we’ve suggested a four-minute exercise bike routine:

  • For the first twenty seconds, pedal at high-speed while standing.
  • Rest for ten seconds.
  • Start pedaling at high-speed (as previously) for another twenty seconds.
  • Rest for another ten seconds.
  • Pedal for another twenty seconds, while standing and at high-speed, and rest afterward for another ten seconds.

Repeat these intervals until you have completed a total time of four minutes. This workout will help you to burn fat and lose weight quickly.

Bikes routine

Benefits of exercise bikes

Improve your digestion: if you’re taking the time to pedal each day, in addition to following a balanced diet that includes plenty of water, you’ll enjoy a smoother digestion.

Goodbye stress: generally speaking, exercising can help you to eliminate tension and stress.

Pairs well with other activities: while you bike, you can enjoy other activities too, such as reading or listening to music.

Safe machinery: because it’s a stationary machine, there are no real dangers, such as falling.

Burns fat while toning legs and glutes: this is the best-known benefit of exercising on bikes.

All in all, exercise bikes are a good option for exercising comfortably at home while working out many different muscles at the same time. In addition, and as we have explained above, using an exercise bike can bring you so many benefits.