What is a Good Speed on a Stationary Bike?
What is a Good Speed on a Stationary Bike? This is becoming a common question for most exercise freaks but yet there is hardly any satisfying answer on the internet. You will find limited sources where you won’t get the full information.
That’s why I researched and put together this article that answers the question ‘what is a good speed on a stationary bike’ thoroughly. I’ll also answer other related questions here.
So, let’s get started.
What Is A Good Exercise Pedaling Speed?
Do you know what bike pedaling speed is called? Cadence! Depending on the rider and resistance level, a good cadence on a stationary bike would range from 50 to 110 rpm.
What is the RPM? Rotation or rounds per minutes. If you are pedaling in 60 rpm that means your flywheel is rotating fully 60 times in one minute.
Newbie and occasional exercisers ride between somewhere 50 to 60 rpm. And some advanced riders who have a heavy flywheel can pedal in a good speed from 50 to 100 rpm, as heavy flywheels run much smoother than lighter ones.
How Fast Should You Pedal?
On the upper section, what I have done is just gave you an idea of good exercise pedaling speed and if you have gone through the upper section you will remember, I said depending on the rider and resistance level a good cadence on a stationary bike will be 50 to 110 rpm.
Now, what I meant by saying that?
Pedaling faster is not an easy task for sure, it requires a lot of practice. There is a big difference between pedaling and spinning your legs faster.
I see a lot of newbies tries to pedal faster but ends up spinning their leg randomly faster and that’s definitely not a good practice and a waste of time and energy.
You should not bounce when pedaling, you should not let your leg spin randomly. The best practice would be keeping your legs straight and create an equal motion of pedaling, not to pedal fast and slow in the same session. Either you pedal fast or slow if necessary take break.
Now let’s come to the main point, there is no concrete rule that you have to pedal at 100 or 110 rpm. Just pedal as fast as you can, but also remember trying to pedal too fast can harm your overall body muscles.
You have to improve it slowly. And try to pedal in some resistance for effective exercise.
What Is More Important, Speed Or Resistance?
Stationary bikes are really a great weapon to get into an impressive body shape, only with the right use. In exercise bikes, you have control over both resistance and speed.
Now the question is, which one is more important?
In exercise bike, when you are working against a resistance, it helps to build your leg muscles. So for gaining strength, adding resistance is mandatory.
With very low resistance you will be able to pedal faster but that’s not going to benefit you in any way. Yes, you will feel like you are working very hard as you will be pedaling faster. But that is going to strengthen and tone your leg muscles very little compared to pedaling with some resistance.
On the other hand, you shouldn’t try to set a high resistance level at the very beginning. It is not recommended to add resistance that will make you barely move the pedal.
Resistance is important for everyone who wants to shred some fat and build leg muscles. On the flipside, people who are outdoor bikers can really focus on the speed because that will reflect on their outdoor cycling.
So here the point is, both resistance, and speed is important. Speed can be compromised but resistance can’t be.
It is very simple, if you are using an exercise bike to lose some weight you will obviously need resistance that will make you work hard and put more effort so that you can achieve that shape you have been dreaming of.
Just pedaling fast as hell will not going to help so much as adding some resistance will.
How To Calculate Speed On Exercise Bikes?
Nowadays, there are a lot of exercise bikes that come with modern technology which includes a digital display, heart rate calculator, mp3, etc. But if you are using an old exercise bike then there are chances that it doesn’t have a display that would tell you the distance and speed.
But do you know the good news? With just a speedometer you can still calculate your exercising speed without having a display.
For that, you will need to do a little math. Not good at math? I am here for that, just follow the below steps:
The basic formula is speed multiplied by time is equal to distance.
Start riding your bike, keep riding until you reach your preferred speed. Try to keep your speed constant for accurate calculation. If you speed varies that can be a barrier to accurate speed calculation.
Make sure your speedometer is showing speed in miles (MPH). As you want the result of what’s your speed in a minute, read your MPH from the speedometer and divide it by 60. One minute is equal to 60 seconds, so we are going to divide it by 60.
For example, if you are riding in 15 miles then you have a speed of 0.25 Mph.
Isn’t it so simple? That’s how you can calculate your riding speed. But still, it is better to get an exercise bike that has some modern features that would show you the calories burned, speed, distance, time, heart rate, workout routines, etc.
So, this is my thorough answer to the question ‘what is a good speed on a stationary bike’. My suggestion for the beginners will be, just focus on the resistance instead of speed. Learn to pedal correctly and make sure you don’t bounce on the saddle while pedaling.
Set a low resistance at the beginning and slowly increase the level. Setting up resistance that will make you hardly push the pedal can affect your muscles. You have to give some time to your body so that it can adapt to the situation.
So that was all, if you have any question or disagreement don’t hesitate to drop that in the comment section. If you liked this article don’t forget to share it with your friends.