What is the effect of cycling on body shape?

What is the effect of cycling on body shape?

Want to get in shape using an exercise bike? First we need to figure out what muscles does use while cycling. The exercise bike is an excellent choice for strengthening the muscles of the lower limbs. You work the thighs, calves, buttocks and lumbar region depending on your position.


The main muscles involved are


  • Quadriceps (front of thighs)
  • Hamstrings (back of the thighs)
  • Large medium and small gluteus (glutes)
  • Triceps surae (calves)


If you're looking to focus on the glutes, the dancer position is ideal! Put your elbows on the handlebars, your buttocks back, and lean your chest towards the handlebars to work your lower back and glutes to the max! While sheathing, you also solicit the abdominal muscles.


Is cycling effective for building up legs?

If you want to have beautiful legs and build up your thighs, the exercise bike is an excellent choice! It is a fitness machine that focuses on the lower limbs! It is used for toning and strengthening thighs, calves and buttocks.


For effective leg exercises, choose a high resistance. The higher the resistance, the more you encourage the development of your muscle mass.


It's up to you to vary the posture according to your goal! To focus more on the posterior chain, put the saddle high and your elbows on the handlebars. To focus on the front chain, sit on the saddle. Discover our tips for sculpting the lower body on your indoor bike.


Should I ride my exercise bike for 30 minutes a day?

It is often said that you should ride an exercise bike for 30 minutes a day! However, this rule is not suitable for all sporting objectives and all levels! For example, this rule is not suitable for building up thighs.


If you want to build up your lower limbs, you should use a higher resistance. You need to give your leg muscles time to recover! The fibers are destroyed 45 minutes a day on the exercise bike and rebuilt when you work the muscles. So don't follow this rule for strength training on your exercise bike.


The rule applies especially to people trying to lose weight by pedaling. It is true that it is better to do a 30-minute session every other day than a 15-minute session every day. However, sedentary people looking to get back into shape can start with 20 minutes and increase the time as they go along. If you feel that you are not suffering, you can increase the difficulty of the exercise.



What are the benefits of the exercise bike?

exercise bike benefits


  • Improve your cardiovascular system
  • Boost blood circulation.
  • Improve natural defenses.
  • Work on your breath and endurance.
  • Firm up and refine your lower limbs.
  • Fight against cellulite and the orange peel effect.
  • An effective anti-stress.
  • Weight loss.



What are the advantages of an exercise bike?

Find the list of all the advantages you will benefit from with the purchase of an exercise bike:


  • A device accessible to all: overweight people, seniors, people in rehabilitation, experienced athletes, ....
  • It protects your joints: no impact on the ground.
  • Allows you to train at home, at your own pace, whenever you want, regardless of the weather and in safety.
  • Easy to use: intuitive handling.
  • Allows you to vary your postures with an adjustable saddle.
  • Comfortable fitness equipment with a sitting position.


Elliptical bike or exercise bike ?


The choice will depend on your sport goals! If you are looking to lose weight, cardio training on an elliptical will be more effective. On the elliptical, you have the whole body in dynamics (arms and legs). Just like running! This is ideal for maximum calorie burn throughout the body.


If you are looking to work the muscles of the lower body, the exercise bike is more suitable. It helps to tone and firm up the lower limbs. Losing weight on the exercise bike is possible. However, the sessions will be less effective since only the lower limbs work. An elliptical bike session will not allow you to build muscle. It is only conducive to weight loss.


Discover our complete article "Elliptical or exercise bike!

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