Exercise Bikes: Resistance Vs. Duration

If you're someone who'd rather enjoy nature through a large wall of windows than tiptoeing through the tulips, then an exercise bike may be the right choice for you. The resistance you use and the length of your ride are both factors that contribute to the quality of your workout. Each adjustment -- adding time or bumping up the incline -- will have a different effect.

  1. Resistance vs. Duration

    • Resistance and duration are inversely related to one another -- when one increases, the other decreases. When you add resistance to your bike, you are increasing the intensity of your workout. Because your body can only work against heavy resistance for so long, the duration of your workout will be shorter. Likewise, as you extend your workout, your intensity will naturally decrease so you can exercise for longer. The American College of Sports Medicine recommends at least 30 minutes of moderate-intensity activity five times per week or 20 minutes of vigorous-intensity activity three times per week. You can meet this goal by finding the right balance of resistance and duration during your indoor rides.

    Calories Burned

    • When it comes to burning calories, resistance and duration do a stellar job, but increasing the resistance gets the job done faster for most people. The intensity of added resistance requires your body to work harder just to move the pedals. The heightened work load results in more calories burned per minute. Harvard Medical School reports that a 155-pound person burns 260 calories in 30 minutes while riding an exercise bike at a moderate intensity versus 391 calories at a vigorous intensity. Over time, those extra calories add up to pounds lost.

    Cardiovascular Workout

    • You'll tax your cardiovascular system whether you choose heavier resistance or a longer ride on your exercise bike. However, as with a calorie-burning goal, adding intensity by turning up your resistance yields a better cardio workout. According to the National Strength and Conditioning Association, high-intensity aerobic exercise increases cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles.

    Muscular Strength and Endurance

    • Pedaling a stationary bike benefits your leg muscles and builds core strength alongside mental focus. Both resistance and duration can help condition your mind and muscles for endurance, but when it comes to strength improvements, resistance wins hands down. The added resistance overloads your muscles, breaking down the muscle fibers. Your muscles then adapt by rebuilding the fibers stronger so that they can withstand the added resistance of your exercise bike. The higher you set your resistance, the stronger your legs become.

    Considerations

    • The type of workout you choose depends on your own likes and fitness goals. If you enjoy spending time on an exercise bike while catching up on your TV, then long-duration endurance workouts may be for you. If you'd rather get an intense workout in minimal time, then opt for higher resistance. Alternate types of workouts or try a ride with rolling hills and varying inclines to prevent burnout and keep your body guessing.