Since Bigg Boss 18 began in October, actor and Khatron Ke Khiladi winner Karan Veer Mehra has quickly made a strong impression. With his quick wit and playful humour, he’s become a fan favourite, keeping viewers entertained throughout the first month. Beyond his personality, Karan Veer's commitment to fitness has also captured the attention of fitness enthusiasts.
One of his go-to workouts in the house is a stationary bike workout, a low-impact cardio exercise that strengthens endurance while being gentle on the joints.
Also Read: Treadmills Vs Ellipticals: Expert Explains Which Will Help You Achieve Your Fitness Goals?
What Is Stationary Cycling, And How Is It Different From Bicycling?
Stationary bike workout, also known as indoor cycling, is similar to regular biking but the bike is stationary and fixed in place.
Stationary bikes are a popular piece of cardio equipment that can help you build strength, burn calories, and improve your aerobic fitness without having to go outdoors.
The use of stationary bikes, along with elliptical, or cross-trainers, has become popular in recent times, with busy professionals having no time to visit the gym.
As compared to other cardio workouts, such as running and bicycling, stationary bike workout offers a low-impact alternative to running while still providing a full-body workout.
However, it is important to understand that running burns more calories in less time and is great for building bone density and leg strength. Additionally, traditional cycling is less stressful on the joints than running but may not provide the same upper-body engagement as stationary cycling. The stationary bikes also have moving handlebars, which work both the arms and legs, offering a more balanced full-body workout.
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Which Muscle Groups Are Targeted By Stationary Cycling?
A stationary bike workout primarily targets the following muscle groups:
- Lower body: The glutes, quads, hamstrings, and calves are all engaged during the pedalling motion, with resistance settings allowing for targeted toning.
- Core: The core muscles are engaged to maintain stability.
To work the upper body muscles more, you can increase the resistance level or use a bicycle with handles, which will help work your upper body muscles.
Health Benefits Of Stationary Cycling
The use of stationary bikes has increased over the years, and with more awareness, a lot of people who indulge in home workouts have started to invest in the equipment. In addition, the physical benefits of cycling indoors cannot be overlooked. These include:
- Better heart health by increasing heart rate, promoting circulation, and reducing the risk of heart disease.
- Unlike running, stationary cycling provides a low-impact workout, which is easier on the joints, making it ideal for individuals with joint problems or those recovering from injury.
- A beneficial lower body workout that helps engage glutes and legs, helping to tone muscles and improve overall strength.
- Improved cardiovascular endurance and stamina over time.
- Elevated metabolism helps with fat burning, particularly when combined with a proper diet.
A study published in the journal Clinical Rehabilitation also found that stationary cycling reduced pain and improved sports performance in people with knee osteoarthritis compared to no exercise. However, researchers noted that while there were improvements in stiffness, function, symptoms, daily living, and quality of life, these improvements were not significant enough to be considered clinically meaningful. Therefore, while cycling is beneficial for pain relief and sports performance, its impact on other aspects of knee osteoarthritis may be limited.
Can Stationary Cycling Aid Weight Loss?
Stationary bike workouts can also aid weight loss and improve overall fitness. One should aim for moderate-to-high-intensity sessions, incorporating interval training, which involves alternating between periods of intense cycling and recovery, or sustained efforts at higher resistance levels to challenge cardiovascular endurance and muscle strength.
For weight loss, sessions of at least 30 minutes, 3-5 times a week, are recommended, with longer sessions of 45-60 minutes benefiting fat burning. Most importantly, consistency is crucial to see results, so regular sessions, paired with a balanced diet rich in nutrients and mindful portion control, will support sustainable weight loss and overall fitness improvements.
Image credit: Instagram/@karanveermehra