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Comparing Fitness Benefits: Stationary Bike vs Riding a Bicycle Outdoors

Riding a stationary bike versus cycling outdoors is often debated by fitness enthusiasts. It seems that each type of cycling has its benefits. Stationary bikes can be used indoors, regardless of the weather. Riding a bicycle outdoors can provide more variety; fresh air and can also improve your mood. So which one do you choose and why?

Stationary Bike vs. Riding a Bicycle Outdoors

The biggest influencing factor in these two types of cycling comes with resistance. The stationary bike uses a flywheel system with adjustments levels. You can adjust the resistance yourself and even simulate going up or downhill. So why is resistance important? For a stationary bike to offer resistance it has to be based on the heavy flywheel. To start cycling you need to involve certain muscles more. Hamstrings will be activated both to begin pedaling and to control the cycling speed. For outdoor cycling, you tend to activate other muscles more as well. Glutes and quadriceps muscles tend to engage more with outdoor cycling.

So what does this mean for the average cyclist? It means that you can get increased muscle activation with outdoor cycling. However, those who take part in certain indoor cycling classes might be performing solidly in a limited timeframe, thus having better fitness results. Outdoor cycling can be better, but only if you motivate yourself enough.

Heart rate comparison

Heart rate is one of the major performance indicators for cycling. If you`ve ever been to a cycling class, you know that monitoring your heart rate is among the top priorities as it indicates your effort and how you need to calibrate it.

Stationary bikes can come with 75% of your maximum heart rate performance and can increase if you maintain a good pedaling rhythm. Cycling outdoors, however, can raise your heart rate even beyond this point if you increase your effort. One of the influencing factors is, of course, ventilation. Since cyclists have more difficulties with ventilation than other athletes, it is worth considering how you can maximize this and ultimately improve your overall heart rate. If you`re looking to lose weight you will definitely want to maintain a higher heart rate. This will also act to improve your cardiovascular strength.

So while you can get more motivation with an instructor for an indoor cycling class, you can still manage to reach or surpass the heart rate results with outdoor cycling while you improve oxygenation.

Convenience

For convenience, indoor cycling seems to be the best choice. There`s just nothing easier than cycling indoors, with no wind or rain where you don`t have to worry about traffic or other hazards.

Riding a bicycle outdoors can be more complicated. You need a bike, you need to take care of it and in some situations, you won`t even find the best conditions for optimum performance, such as weather or the best roads.

Long-term results

While it seems that both types of cycling have their own fans, you have to decide what works best for you. If you are on a tight schedule and opt for convenience, you may want to stay with indoor cycling and pedal in classes where a trainer can show you how to maintain the intensity.

If you`re looking for long-term results and optimum performance, than outdoor cycling is the best choice. A study made by the University of Nebraska shows that outdoor cyclists need more overall power which means they also have a higher heart rate while activating more muscle groups. This makes outdoor cycling the long-term choice which has the capacity of burning body fat at a higher pace while also motivating you with the change of scenery.

So what if you enjoy the interaction with other cyclists like at indoor classes but you want to cycle outdoors? You can join the Sand Diego bike rides if you live nearby or visit the area. This way you get the full benefits of cycling outdoors while staying motivated by other cyclists.

So which choice is better for women? It seems that women are more likely to choose cycling paths that are not on busy roads. Research shows that cycling in cities is not always that straightforward for women. In many situations, they don`t choose the shortest route but rather the less busy route.

This is why joining a bike ride group can have a positive impact not only on your health with increased fitness performance, but also on your mind, since you will have the reassurance of pre-planned routes through the busy city life.  You can book your first outdoor bike ride and try it for yourself.

Author Bio

John T Lyons grew up riding the canyons of San Diego on his single speed Huffy. After a stint working for Shelby American in automotive and then in the Aerospace industry, JT started Moment Bicycles. He developed a “better way to buy a bike” using his engineering problem-solving skills. Learn more at momentbicycles.com