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Exercise cycling has a lot of health benefits, especially if it is a professional indoor cycling bike that allows intensive use, both for those looking to condition and train at home, and for those who want to make use of it at a fitness level. However, there are many doubts about the function of the exercise bike for legs, in particular, whether it makes your legs fat or slim. That’s why in this article we answer the following question. Let’s get to it!
Does cycling on an exercise bike fatten the legs?
The first thing to make clear when answering this question is that the answer depends on several issues, there is no single solution taking into account, for example, that many different types of workouts can be performed and that each one meets specific objectives; in addition to other issues that have to do with the function of the exercise bike for legs. What you must understand is that cycling is a cardiovascular exercise that does not focus on localized fat loss, but in a generalized way throughout the body. This means that a person who regularly practices indoor cycling will lose fat in various parts of his or her body, including the legs. In this sense, cycling slims the legs.
However, it must be taken into account that at the same time there can be a muscular increase and this is something that many professional cyclists tend to look for in order to gain strength when pedaling. In order to increase the muscle mass in the legs with the exercise bike, it is necessary to resort to high resistance training and alternate it with high intensity intervallic training. In any case, this training does not necessarily make the legs look bigger either, since muscle takes up less space than fat. In addition, a toned muscle will make the leg look more defined and slimmer – even if the muscle mass increases.
The starting point has a considerable influence: if the leg had fat, with constant exercise this will diminish and although the muscle mass will increase, it will continue to look thinner than at the beginning. On the other hand, if the leg was thin and is worked with high intensity, it will gain muscle and volume over time. Keep in mind, however, that genetics and body composition can always influence the final result, especially the way in which each person stores fat or the ease with which they build muscle.
Why do my legs get tired very quickly on the bike?
Excessive leg fatigue when cycling indoors or cycling outdoors is closely linked to a lack of muscle strength or endurance in the main muscles used for pedaling. That is, the quadriceps, hamstrings and calves, as you can see in this article. In these cases, the most advisable thing to do is always to increase the volume of the legs with the bike and in a progressive manner, so that in parallel they acquire greater resistance and you can better support your workouts with the bike. But how can we do it? To gain muscle mass in the legs it is important to focus on the following key points:
- Increase the resistance of your bike: Adjust the resistance of your indoor bike for more challenging pedaling. The higher it is, the more work you will have to do.
- High intensity workouts: With HIIT interval sessions (fast and sprints) alternating with periods of slower pedaling or active recovery.
- Long, consistent workouts: In addition to intervals, do longer sessions with moderate resistance to work on muscular endurance and tone the legs.
- Vary your posture: Whether standing or sitting, for a more complete and varied muscle workout.
Of course, this training should be done on a regular basis and gradually increase the resistance as well as the duration. Otherwise, fatigue will not allow you to progress as you wish.
Benefits of an exercise bike for legs
Although we have already talked on several occasions about indoor cycling for those who practice it, this time we focus on the specific benefits for the legs, beyond the concern about the possible increase in the size of these or their reduction. And if you’re thinking about getting into indoor cycling, but don’t yet have the necessary equipment, we recommend that you purchase an indoor cycling bike from ZYCLE. Our professional models are designed to work at high intensity, if you wish, thanks to its latest generation magnetic resistance. In addition, they incorporate the latest features on the market, such as connectivity with the main cycling simulators, top quality materials, a perfect fit to the rider and a completely silent transmission system, among others, so you can practice cycling whenever you want. These are the benefits of an exercise bike for legs:
Improved muscle strength
Exercising on an indoor bike is excellent for strengthening leg muscles. During pedaling, you mainly work the thigh muscles (quads, hamstrings) and glutes, as well as the calf muscles. The higher the resistance on the bike, the greater the challenge for the muscles, which promotes their strengthening and toning.
Increased muscular endurance
Cycling for prolonged periods of time improves the muscles’ ability to sustain effort without fatiguing quickly. This not only improves strength, but also allows the legs to become accustomed to sustaining a constant effort for longer periods of time, which is important for both cardiovascular health and muscle function.
Improved muscle tone and definition
Continuous, repetitive leg work on the exercise bike helps improve muscle tone in the area. While not a heavy resistance exercise like lifting weights, it can have a positive effect on leg firmness and definition.
Calorie burning and body fat loss
When combined with a balanced diet, it can be an effective tool for reducing overall body fat, which includes fat in the legs. This can result in a leaner, more toned appearance, without necessarily making the legs look bigger.
Low impact on joints
Unlike other exercises such as running, which can be hard on the joints, the exercise bike offers a low-impact workout, making it suitable for people with joint problems or previous injuries. This allows for a regular workout without putting the health of knees, ankles or hips at risk, which facilitates muscle development without compromising joint health.
