Are Electric Bikes Good for Exercise? [Spoiler: Yes, they are]
There are many benefits to riding an e-bike, but what exactly are the ways in which e-bikes can be used for exercise purposes?
This article addresses any questions you may have about exercising on an e-bike. Questions like what type of muscles are working, how your body will benefit, what type of fitness e-biking provides, and how it compares to other forms of exercise will be answered. Read on to find out!
E-Biking for cardio exercise
Cardio, also known as aerobic, exercise is any kind of exercise ranging between low and high intensity which raises your heart rate. The benefits of partaking in consistent cardio exercise are improved lung capacity, reduced stress, regulated circulation, decreased resting heart rate, improved metabolism, and reduced blood pressure.
Increased metabolism means that you will more easily be able to burn fat and lose weight, and most importantly, cardio exercise keeps our hearts strong and functioning.
Cycling is one of the most common and reliable forms of cardio exercise. Though a common concern is one that compares e-biking’s effectiveness compared to traditional bicycling, research shows that e-Biking is just as effective as traditional cycling.
Typically, a rider loses anywhere between 300-400 calories on an e-Bike, whereas on a traditional bike it’s around 400-500 calories per hour. Riders can also adjust their workout’s intensity by altering assistance levels on their e-Bikes.
- Getting around faster
- Covering larger distances
- Providing a less sweaty way to commute to work
Various studies have also shown that cyclists tend to use their e-Bike more frequently than their traditional bike, which means that they are getting more consistent cardio workouts.
E-Biking is also an active mode of transportation, allowing those who are otherwise mostly sedentary to incorporate aerobic exercise into their lives. The results of cardio exercise include reduced risk of heart disease, high cholesterol, diabetes, obesity, and even some types of cancer.
To optimize your cardio exercise on the e-Bike, riders should try to ride somewhere between 3-5 days a week for 30-60 minutes at a time (source).
E-Biking for strength and endurance training
Strength training and endurance training FOCUS on strengthening different functions of the body, both of which are equally beneficial to overall health. Endurance training is also known as cardio or aerobic exercise, whereas strength training is anaerobic.
E-Biking can be beneficial for both types of training.
Endurance training helps to build heart and lung strength, as well as benefiting overall fitness (typically associated with “toning” the body). To accomplish this type of training on an e-Bike, riders can either do low-intensity rides for a long and steady pace, or high-intensity workouts coupled with interval training.
High-intensity interval training (HIIT) has been proven to be more effective when it comes to improving endurance and fat-burning capabilities. HIIT is done by alternating your pace between intense effort and a lighter “recovery” period during your exercise session.
Intense efforts and recovery periods can range from being the same length of time – e.g. 2 minutes of intense and 2 minutes of recovery – but it completely depends on what you are comfortable with. For example, you can do 30 seconds of intense training and 1 minute of recovery, or 10 minutes of intense and 5 minutes of recovery. The recommended number of sets usually ranges between 2-5, but again, you can customize this accordingly.
For strength training, one strengthens muscles by using resistance that the muscles need to use force against. This is typically associated with using weights and weight-bearing machinery (for example using deadlifts, kettlebells, and free weights).
E-Biking is not a weight-bearing activity, but riders can make use of the gear resistance for strength training, which will particularly benefit the leg muscles (hamstrings, calves, quads, and feet) and parts of the upper body (shoulders, biceps, triceps, and core).
The benefits of strength training are increased bone, muscle, tendon, and ligament strength, as well as improved joint and cardiac function and increased metabolism.
Strength training on an e-Bike can be done by upping the gear resistance so as to ensure that your muscles are working harder to cycle. Strength training can also be done by riding uphill, standing while biking (only if you are comfortable with this), and tightening your core while you ride.
Improved physical health
Some people may think because the bike is electric and takes less effort to ride that it’s not really exercise. A study conducted out of Brigham Young University and published in the Journal of Medical Internet Research found that people who ride electric bikes experience nearly as much exercise as those who ride mountain bikes without feeling as if they’ve had a difficult workout. The truth is that even with pedal assist, riders still have to pedal which results in burning calories. It’s a great cardiovascular exercise that can help build endurance and muscle.
Pedal assist gives riders a boost. It helps with hills, inclines, and rough terrain, allowing for a smoother ride thus reducing stress on joints. You can also ride with greater power and precision than a regular bike. And it gets people cycling who may not otherwise ride a traditional bike because of physical aches and pains. Additionally, you can take longer rides without physical exhaustion.
Better mental health
E-bikes make cycling more accessible and people are more likely to do it because it’s easier, getting about the same workout with less the effort. For those who may be living an otherwise sedentary life, riding an e-bike gets them moving and in nature. This exercise, change in scenery, and fresh air helps improve mood, reduces stress, provides for a more restful sleep, and increases productivity.
Eight mistakes new bike commuters make that can be easily avoided
E-bikes are great for commuting to work a few miles away and for running quick errands. Because it’s classified as a bike, in many cities, you can ride on sidewalks and in bike lanes, and cut across parks. With alternative ways to travel to your destination, your commute can be faster than a car stuck in traffic. When people ride their e-bike instead of driving, they cut down on gas and pollution, helping to improve air quality and the environment.
Faster and safe
Most cyclists travel 10 to 12mph, but an e-bike can average 20mph. E-bikes allow you to get to your destination faster than a regular bike. E-bikes are not more dangerous than regular bikes. They just have different risks. E-bikes tend to be safer than regular bikes because you can accelerate to get out of the way faster, and travel at higher speeds, keeping up with traffic.
Now that you’ve learned the benefits of e-bikes, you’ll want to consider protecting your e-bike with insurance. Your e-bike is an investment and you want to make sure you have adequate coverage for theft or damage. It’s a risky move for your e-bike to be uninsured. Fortunately, there’s bicycle insurance specifically for e-bikes. Electric bike insurance provides coverage between auto, home and renters insurances where there are gaps and fine print exclusions.
Markel Specialty can offer a stand-alone electric bike insurance policy that insures e-bikes with power assist up to 750 watts and covers theft, damage and more. Policies start as low as 100 per year and offer a variety of coverage levels and deductible options.
Each policy can be customized to fit you and your riding style. Coverages can include protection for damage caused by theft, crash, collision, fire, attempted theft, vandalism or hitting another object. Coverage of spare parts, cycle apparel, and rental reimbursement can also be included at no additional cost.
Take action today and get a free, no-obligation quote to protect yourself and your e-bike.
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Fast and flexible
The technology gives you the extra oomph you need to cover miles of distance with little effort. You can also still take advantage of the multi-purpose cycle lane and paths that are traffic free, brilliant if you’re living in a city to slash your commute time. These are getting more and more popular in cities as governments and councils urge people to give up their car. As they are fast, it is highly recommended to wear a full face bike helmet.
The bikes have been developed over the years and now look almost like a normal bike frame, with only the subtle ‘hum’ giving them away. Take advantage of the lithe form and durability of an E-bike without anyone being the wiser!
Improve fitness
According to a study of scientists at Switzerland’s University of Basel, riding an E-bike is just as good as regular bikes at improving fitness. Although cycling with an E-bike is pedal assisted, it’s still an exercise after all and therefore good for your health, both mentally and physically. If you are more into fitness, there are customisable ones suitable for exercise, try looking at and comparing these before purchasing an E- bike.
If you use the E-bike instead of a motor vehicle it will save you money in the long run. Petrol and diesel are costly in most countries, and occasional price surges can really impact on your budget. Same as buying ready essays for sale, you save not only your money but time as well. While with E-bikes, you can buy affordable batteries which can last you 18-50 miles after a full charge depending on the level of assistance you use.
They’re the future of transportation
We have all seen it in sci-fi movies. Sleek and sexy vehicles, none of which look old, bulky or have jets of smoke coming out the back, un-futuristic transportation is no longer being made. The electric bike is on its way to being up there with its Smart counterparts. Considering that this invention will improve continuously over time, what we have now might be the prototype of this promising transport.
Many countries in Southeast Asia took the lead in using E-bikes as sustainable mode of transportation, and with the continuous rise of urban air pollution, there is a big future for E-bikes.
DIGITAL MONITOR
Stay on top of your progress and performance with the conveniently located digital monitor. It measures your current speed, time, and selected mode.
PRESET PROGRAMS
Select between 3 different pre-set routines to quickly get your heart rate pumping and your limbs moving.
Velotric T1ST Fitness Ebike | 100 Mile Review
ADJUSTABLE SPEED
Go at your own pace, whether you’re rehabbing or looking to squeeze in a quick workout during those busy days. Adjust between 18 different levels of speed / RPM to find the perfect intensity for your workouts.
Best durable exercise bike
Resistance: Magnetic | Connectivity: No Bluetooth | Screen or device mounts: Screen or device holder available as add-on | Pedal compatibility: SPD clips and toe cages
“I always recommend the SC2 bikes because of their durability,” says Foley, who uses these bikes for the cycling classes he teaches at Pedal House. (The Stages SC3 is the newer model of the SC2. The biggest difference between the two versions is that the SC3 comes with a small digital power-meter console.) “If these can last through roughly 300 hour-long classes a month, with our speed and what we do to the bike, then they’re a very good long-term investment. It’s a bike you could have for decades.” What’s unique about the SC3 is its shifter, which, like gears on a bicycle, allows you to switch between big amounts of resistance. “It’s the best bike for mimicking what it’s like to ride outside,” Foley adds. It doesn’t come with a dedicated spot to hold your tablet or phone, but you can buy one separately as an add-on.
Gaterman loves her Stages SC3 bike for its shift feature. “It adds an element of resistance that isn’t there on the Peloton bike or most traditional Schwinn bikes. And when you shift, it’s like adding a lot of resistance in a short amount of time,” she explains. “So if an instructor is telling you to go from easy to hard with a traditional dial and nothing else, you’re gonna have to turn it up a lot to finally get there. With the shifter, I can’t really cheat because it adds resistance really quickly.”
Best exercise bike with screen
Resistance: Magnetic | Connectivity: Bluetooth and Wi-Fi | Screen or device mounts: 21.5” HD touchscreen | Pedal/shoe compatibility: Delta-cleat compatible
These days, Peloton is all but synonymous with at-home cycling, and for those who want to get in-depth about their stats, as well as have access to guided workouts, it’s hard to do much better. When former Strategist senior writer Karen Iorio Adelson tested a slew of Smart gym equipment, she concluded that the Peloton — with a constant stream of new rides and playlists — is the best option for “spinning-class devotees who love the community aspect but would rather not schlep to the studio.” She explains, “With the large HD display and bike that’s identical to the one you’ll find in the studio, an at-home Peloton workout is probably the closest you’re going to get to an in-person workout with one of these machines.” But heads up: The purchase of the bike doesn’t include the monthly membership to its app. That costs an additional 39 a month and is a must-have if you’re trying to make the most of your Peloton. And for those who have an older model, the company offers a free replacement seat post.
Brooklyn–based cyclist and filmmaker Jacob Krupnick, who has been using his Peloton bike since 2019, is always looking for ways to keep cycling in the winter, and the Peloton has filled that gap for him. “I ride outside most of the year and only pay for membership from late October until April, when the New York weather is pretty shifty,” he says. Krupnick especially likes Peloton’s encouraging instructor program. “You quickly find the instructors who seduce you with their X-ray eyes and bionic physiques and boundless optimism, and off you go. It’s easy to on-board, it’s easy to feel positive, and it’s lovely to reduce the commute to exercise places down to zero.” Krupnick has noticed that the bike’s resistance and output settings have become less accurate over the years — he says he’s always riding more heavily than the instructors call for — but has yet to recalibrate the bike.
Stephen Pennington, a home-fitness enthusiast based in Dayton, Ohio, has logged hundreds of rides on his original Peloton bike since 2017, with no mechanical issues. He says Peloton’s cast of instructors has made the investment worth it: “Personal trainers on other apps and devices drive me nuts, because I feel like there’s an inauthenticity to them. The Peloton instructors are incredibly great to listen to and motivating. I can’t think of a single one of them that I wouldn’t take a class from.”
Editor’s note: On May 11, Peloton recalled its original Peloton Bike model sold from January 2018 to May 2023 in the U.S. after reports of seat posts breaking during use (the issue has since been resolved). The company is offering a free replacement seat post, but refunds and replacements of the original Peloton Bike model “are not being offered as part of this recall,” according to Peloton.
Best exercise bike for classes
Resistance: Magnetic | Connectivity: Bluetooth and Wi-Fi | Screen or device mounts: 23.8” HD anti-reflective touchscreen | Pedal/shoe compatibility: Delta-cleat compatible
If you’re willing to splurge a little more, consider Peloton’s Bike, which is designed specifically to sync to classes: It features a large 23.8-inch anti-reflective screen that rotates 360 degrees, allowing you to follow along with workouts off the bike; automatic resistance adjustments (instead of manually) that match your instructor’s; and full integration with the Apple Watch. If you plan on taking fitness classes frequently, the Bike’s features make it a worthy investment.