references
  
      BioPsychoSocial Medicine: "A clinical study of the efficacy of a single session of individual exercise for depressive patients, assessed by the change in saliva free cortisol level"
    
      Journal of Rheumatology: "Improved Function and Reduced Pain after Swimming and Cycling Training in Patients with Osteoarthritis"
    
      Current Psychiatry Reports: "Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety"
    
      Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights"
    
      American Council on Exercise: "Tools & Calculators: Physical Activity Calorie Counter"
    
      Mayo Clinic: "Metabolism and Weight Loss: How You Burn Calories"
    




The benefits of stationary bike workouts include endurance, lower-body strength, safety from on-the-road accidents and fat loss. And that's just the beginning.

Image Credit: kali9/E+/GettyImages

Image Credit: kali9/E+/GettyImages

  • Benefits
  • Workout

Here’s another calorie-burning benefit of cycling machine: You’re able to adjust the level of resistance. That way, you can increase your exercise intensity without having to pedal faster.

Time Rate of Perceived Exertion Warm-Up 2 to 3 minutes RPE 2 to 3 Build Up Resistance Each Minute 7 minutes Start with RPE 4 and end with RPE 7 to 8 Recover (soft pedal) 1 minute RPE 2 to 3 Hold Steady 5 minutes RPE 4 to 6 Recover (soft pedal) 1 minute RPE 2 to 3 Build Up Resistance Each Minute 7 minutes Start with RPE 4 and end with RPE 7 to 8 Recover (soft pedal) 1 minute RPE 2 to 3 Threshold 3 minutes RPE 7 to 8 Cool-Down 2 to 3 minutes RPE 0 to 1

Source: Tiffany Berenberg/Life Time studio manager

Source: Tiffany Berenberg/Life Time studio manager

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      BioPsychoSocial Medicine: "A clinical study of the efficacy of a single session of individual exercise for depressive patients, assessed by the change in saliva free cortisol level"
    
      Journal of Rheumatology: "Improved Function and Reduced Pain after Swimming and Cycling Training in Patients with Osteoarthritis"
    
      Current Psychiatry Reports: "Moving to Beat Anxiety: Epidemiology and Therapeutic Issues with Physical Activity for Anxiety"
    
      Harvard Health Publishing: "Calories Burned in 30 Minutes for People of Three Different Weights"
    
      American Council on Exercise: "Tools & Calculators: Physical Activity Calorie Counter"
    
      Mayo Clinic: "Metabolism and Weight Loss: How You Burn Calories"