The World Health Organization (WHO) or the World Health Organization recommends cycling as a good physical activity for children to parents to do. Cycling is indeed very fun, because it can train leg muscle strength as well as overall body fitness. In addition, currently there are many options for cycling. You can use a stationary bike indoors or a regular bike outdoors. So, which one is better? Ride a stationary bike at the gym or at home, or ride a regular bike? Check out the following explanation.
Riding a stationary bike vs riding a regular bike
Cycling, whether using a stationary bicycle or a regular bicycle, is a type of cardio exercise. This is because by cycling, the performance of the heart, lungs, and circulatory system will increase.
In addition, regular cycling is also able to lower the level of bad cholesterol in the blood, strengthen the heart muscle, and lower blood pressure. That’s why, it’s important for you to do cardio exercises first to give your body a warm-up before starting the next exercise session.
Well, before you go cycling, the following things can be your consideration for deciding to ride a stationary bike or ride a regular bike.
1. Calories burned
According to Harvard Medical School, some exercise in the gym provides better calorie burn if you can maintain a steady tempo. A 70-kilogram man can burn 260 calories in 30 minutes of moderate-intensity cycling and about 391 calories in 30 minutes of high-intensity pedaling.
While the number of calories you can burn while riding a bicycle outside the home depends on the speed at which you pedal. A 70-pound man can burn 372 calories at a speed of 14 to 16 mph. Meanwhile, when the man cycled at speeds between 16 and 19 mph for 30 minutes was able to burn 446 calories.
2. Fitness level
A study shows that static bicycles can maximize heart rate by 75-95 percent, this shows that static bicycles are good enough to improve fitness. However, the disadvantage is that there is less variation in muscle movement due to the ease with which the hamstring muscles are the only muscles that work the hardest.
As for athletes or those who really like hobbies, cycling outdoors can make the heart rate reach 100 percent. However, because they are usually not accompanied by an instructor, cycling that is just for fun will actually give less than optimal results. This is because you do more variations of movement in almost all leg muscles.
3. Difficulty level
The main difficulty when riding a stationary bike is overcoming boredom, because the movements that are carried out are just that, without inclines or descents, let alone scenery. But this can be overcome with appropriate music, or a fun exercise partner.
Meanwhile, in general, an ordinary bicycle that is ridden outdoors is easier and more enjoyable because you can choose the path you want to take yourself. If you want a higher level of difficulty, certain techniques are needed and of course a more challenging trajectory.
4. Comfort level
In terms of comfort, a stationary bike is far superior because it can be ridden in an air-conditioned room, you can do it while watching TV or listening to music. The only thing that makes it inconvenient for those who do not have their own equipment is, having to come to the fitness center first.
If you want to be healthy, cycling, especially in big cities, is a bit of a hassle. Must wear appropriate clothes if you don’t want to be burned by the hot sun, wear helmets and masks to avoid collisions and pollution and have to scramble for roads with motorized vehicles. In addition, cycling outdoors also increases the risk of injury from falling from a bicycle .
If you live in an environment with heavy traffic and a lot of pollution, a stationary bike is the best choice. However, if you live in an environment that is still beautiful and do master various cycling techniques, then an ordinary bicycle can give you a maximum effect.
However, this will come back to your own choice of cycling. Because everyone has a different level of comfort so it is difficult to determine the best. Most importantly, as long as you are actively moving and exercising – whether by riding a stationary bike or riding a regular bicycle, it is already a good thing for your health.