CycleFlex

Stationary Bikes – How to Exercise and What Are the Benefits?

How to Exercise on a Stationary Bike?

Training on a stationary bike can be either a standalone workout or a warm-up before other activities. Stationary bike exercises can take various forms – from calm cardio sessions to intense intervals. Cardio training focuses on burning fat and improving endurance, while intervals help increase stamina.

Depending on your fitness level, you can adjust the workout intensity by using pre-set training programs available in mobile apps like ZWIFT, Kinomap, and Fitshow.

Training on a stationary bike doesn’t require specialized equipment – all you need are comfortable shoes and breathable sportswear.

Benefits of Exercising on a Stationary Bike

Regular use of a stationary bike offers numerous health benefits:

  • Improved Cardiovascular Endurance – strengthens the circulatory system, lowers blood pressure.
  • Muscle Strengthening – especially legs, glutes, calves, core, and back.
  • Fat Reduction – the bike supports weight loss and calorie burning.
  • Increased Lung Endurance – enhances respiratory system function.
  • Stress Reduction – exercise promotes the release of endorphins, boosting mood.
  • No Joint Strain – unlike running, a stationary bike minimizes pressure on the joints, making it an excellent form of exercise for everyone.

How to Exercise on a Stationary Bike to Lose Weight?

For stationary bike workouts to effectively support weight loss, consistency and the right intensity are key. You’ll achieve the best results by training 3-4 times a week for 30-45 minutes at 60-70% of your maximum heart rate (HRmax), which promotes fat burning.

As your fitness improves, you can increase the intensity with interval training (HIIT) – 2 minutes of intense pedaling followed by 1 minute of lighter effort. Don’t forget a balanced diet – effective weight loss requires combining physical activity with controlled calorie intake. Remember to rest between workouts to allow muscle recovery.

Stationary Bike – Which Body Parts Are Worked?

Training on a stationary bike engages various body parts, mainly:

  • Thighs and Calves – strengthens the quadriceps, hamstrings, and calf muscles.
  • Glutes – cycling firms and strengthens the gluteal muscles.
  • Core and Back – helps maintain a stable position on the bike, especially when standing.
  • Arms – are involved in balance and during intense rides.

Regular stationary bike workouts effectively sculpt the body, particularly in areas prone to fat accumulation, such as the thighs, glutes, and abdomen.


Visit our website at gymiosport.com and check out our range of stationary bikes. Take a look at the product video for our Gymio CycleFlex! Don’t forget to subscribe to our YouTube and like our Facebook page to stay updated with new training tips.

How to Run Properly on an Electric Treadmill
Running on an Electric Treadmill – the Ideal Solution for Everyone Running on an electric treadmill is a great option for training regardless of the weather conditions. The treadmill offers a cushioned surface, stable pace, and the ability to monitor progress. For beginners, it's often the safest way to start running. However, to make treadmill […]
More
Gymio CycleFlex and Compatibility with the ZWIFT App
What is ZWIFT and How Does it Work? ZWIFT is a popular app for interactive cycling workouts that simulates real-world routes and allows you to compete with other users worldwide. The app connects with the Gymio CycleFlex bike, which automatically adjusts resistance based on your chosen route and road conditions, like climbs and descents. This […]
More
Spinning - Comfortable and Effective Workout at Home
What is spinning? Spinning is a popular form of cycling workout performed on special stationary bikes. It differs from traditional stationary bikes in that spinning bikes are heavier and more stable, allowing for intense pedaling without worrying about losing balance. This workout involves varying speed and resistance, simulating riding on uneven terrain, which engages different […]
More
Treadmill Workouts - How to Get Started?
Treadmill workouts are a great way to start your running journey, regardless of the weather. In this article, you'll learn how to start safely, discover sample workout plans, and learn how to avoid common mistakes. Why train on a treadmill? Training on a treadmill has many advantages. It is available in most gyms and homes. […]
More
Treadmill Running - Benefits
Introduction Running on a treadmill is one of the most popular forms of physical activity. It allows us to take care of our health and fitness regardless of weather conditions. In this article, you will learn about the benefits of regular treadmill running. Health Benefits of Treadmill Running Improved Cardiovascular Fitness First and foremost, running […]
More
Does Walking Help You Lose Weight?
Benefits of Walking Walking is one of the simplest forms of physical activity that can bring many health benefits, including helping with weight loss. Daily walks strengthen muscles, improve circulation, oxygenate the body, and boost metabolism. How Many Calories Do You Burn While Walking? If you weigh 70 kg and walk at a speed of […]
More
How to Choose a Treadmill for Home Use
Discover how to choose the perfect home treadmill for you by considering key parameters and your needs. In the article, you'll find essential tips to help you make an informed decision, maximizing the benefits of owning the device.
More
Bike for Home - Spinning or Training?
Wondering which exercise bike is best for the comfort of your home? This article will guide you in choosing the right equipment for you. You'll learn about the differences between spin and exercise bikes, as well as how to match them to your individual needs and training goals.
More
Discover the Walking Pad & Work "On the Go"
Discover how to integrate work with physical activity using the innovative Walking Pad. Meet the Walk Lite by Gymio, a treadmill that transforms the way we think about maintaining a healthy lifestyle while working remotely, allowing for walking without neglecting work responsibilities.
More
Why the Pause Function is Important in a Treadmill?
Life throws challenges even during workouts. Discover why the pause function on a treadmill is the key to a flexible and stress-free training that you can adjust to any situation.
More
Shopping cart0
There are no products in the cart!
Continue shopping
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram