Useful knowledge about cycling. Find out what your bike can do and how this affects your fitness.
In addition to running, cycling is also a sport that almost all of us practice (at least indirectly). The bicycle is a practical means of transport for getting from A to B or for simply taking a trip and enjoying the landscape.
Cycling is also suitable for intensive workouts that particularly strengthen the leg muscles and improve endurance. The exercise bike was invented at some point so that you don't always have to get on the bike in wind and weather.
Indoor bike training not only has the advantage that you always stay dry (at least when it comes to precipitation). You can also train under constant conditions and track your fitness data very well.
Below we will explain the basics of cycling and focus on the advantages of home training. This will make your workout even more effective and targeted!
1. Which muscles are trained on the bike?
As already mentioned, your legs in particular benefit when you train on the exercise bike. Depending on the type of exercise bike and the sitting position you take on it, adjacent muscle groups are also involved in the workout.
The torso in particular is stabilized by cycling. The arms and shoulders, on the other hand, are only minimally involved in stabilization processes. Nevertheless, training on the exercise bike is suitable for regular sessions because although not all muscles are targeted, there is an even and natural load.
After all, the leg doesn't have just one muscle. For example, there are the thighs, the calves, the knee muscles and the foot muscles. All of these areas are stressed when training at home.
By the way: It's completely normal that we put more strain on our leg muscles than our arm muscles. Therefore, you don't have to worry so much about which muscles are being trained particularly intensively.
2. Lose weight with the exercise bike
The reasons why you buy an exercise bike can be different. But many people want to work on their general endurance and use the opportunity to lose a few kilos. The exercise bike is ideal for this.
When it comes to burning calories, it is particularly helpful to exercise large, strong muscle groups. These require a lot of “fuel” to do their work and ensure that our body has to use its reserves.
You can expect that you will burn around 450 to 600 kcal per hour on the exercise bike at medium intensity. If you want to lose weight, you shouldn't set the intensity too high in order to last as long as possible.
3. The right technique for optimal results
When cycling, there are a number of key figures that provide information about the current session and play a central role in training control. These are:
- Training duration
- Cadence
- Resistance
- distance
- Heart rate (pulse)
The training duration and distance are of course important parameters when planning your workout. However, they are initially a number with no equivalent value. A 30-minute session at high intensity has completely different effects than 120 minutes of cycling at low intensity.
How difficult the training is depends on the interaction between cadence and resistance. As an alternative to cadence, the number “revolutions per minute” is often used, which refers to the flywheel that is located inside the exercise bike.
The resistance of most devices can be adjusted in several stages and in this way simulates driving on an incline. Modern devices in particular can be operated via a training computer and the resistance can be changed automatically when you select a specific training program. Devices for beginners, on the other hand, are often equipped with a manual setting system.
The heart rate is a good way to understand how demanding the current training is. The heart rate is usually measured on the device itself (usually via hand sensors). For even more accurate results, an activity tracker or chest strap can be used.
Important: The maximum heart rate can at least be approximately determined using the rule of thumb “220 minus age”. A 40-year-old woman should under no circumstances have a pulse of 180 beats. Ideally, you train at 60-70% of your maximum heart rate.
4. How do I train on the indoor bike?
There are no complicated techniques to learn when training on the exercise bike. You simply sit on the saddle and start. All you have to do is make sure that the saddle is set at the appropriate height.
Tip: Get on the bike and turn one pedal all the way up. In this position, your knee should be bent to about 90 degrees. Minimal deviations are not a problem. But bending the knees too much can quickly lead to significant incorrect strain.
Before training on the indoor bike you should have enough to drink and it is best not to start on an empty stomach. After all, your body needs something to sweat out and a little “fuel” – even if your goal is to lose weight.
Warm-up phase
You should take the first few minutes of your workout easy so as not to overload yourself. Start with a low resistance level and let your muscles slowly warm up. At least 5 minutes should be planned for this phase.
Your workout
After warming up, you can work on your training goal for a set amount of time (e.g. 45 minutes). If your main goal is to increase your basic endurance and lose weight, you should choose an intensity that you can maintain the entire time. Then try to keep your cadence in the same range if possible.
If you want to train even more ambitiously and are, for example, preparing for a competition, you can generally select a higher intensity level and also design the workout as interval training. Phases of medium and higher intensity alternate.
Important : When training on the exercise bike, always keep an eye on your pulse and pay attention to your body's feedback. You are not a machine that can perform the same things day after day. After some time you will definitely notice positive effects on your fitness. But don't ask yourself too much if you're not quite as productive one day.
Cooldown phase
The counterpart to the warm-up phase is the cool-down phase. The aim here is to slowly bring the heart rate back to a normal level by gradually slowing down the intensity and cadence. Plan 5 minutes for this too.
Tip : After training, you can do a few stabilization exercises (e.g. planks or push-ups) on the floor to round off your workout. Many athletes also stretch after the sessions to improve their mobility and flexibility.
5. Which type of exercise bike is right for me?
The terms exercise bike, bicycle trainer, indoor bicycle, etc. are now used interchangeably in our language. But there are different models that should be differentiated. Let's take a quick look at the different types of exercise bike equipment.
(Mini) leg trainer
The most compact form of exercise bike consists of a frame with pedals. The SportPlus leg trainer, for example, is a great companion for the office because it can easily be placed under the desk.
(Bicycle) exercise bike
The classic training bike for home use is called an exercise bike or exercise bike. The sitting position on such a device is usually quite upright.
Different exercise bikes differ, among other things, in how the resistance is generated. There are hardly any hydraulic brake systems anymore these days. Instead, a magnetic braking system provides resistance, which is virtually impossible to wear out.
A special feature are so-called bicycle ergometers, in which the resistance is regulated via a computer and measured in watts. With these devices, particularly effective and targeted training is possible.
Indoor (speed) bike
So-called indoor bikes, also known as indoor cycles or speed bikes, are suitable for particularly ambitious cyclists who want a feeling like on a racing bike. Here the seating position is tilted significantly more forward.
Indoor bikes are also divided into devices with manual and computer-controlled resistance settings. If you really want to get the most out of it, get a model like our SportPlus SP-SRP-3000 Indoor Cycle Speedbike, which really leaves nothing to be desired.
Air Bikes
An innovation in the field of exercise bikes are the so-called air bikes or fan bikes. They are a mixture of a cross trainer and an exercise bike, as they are powered by both the arms and the legs, thus ensuring a holistic workout.
6. What equipment is also recommended?
We recommend the following equipment and accessories to get the most out of your bike training and increase comfort:
- athletic clothing : Wear a functional shirt, non-abrasive underwear, sports shoes, etc. You should also have a towel nearby.
- Drinking bottle: Drinking water is important when training. You can either place the bottle next to you or keep it within easy reach in the holder on the device.
- Activity tracker: Our SportPlus Activity Tracker is the perfect companion for every training session as it measures and stores all relevant data.
- Chest strap : A chest strap is ideal for particularly precise heart rate measurement. Check in advance whether your exercise bike is compatible with a chest strap.
