Whether you've just installed an exercise bike in your home or are just starting a new workout routine, you're about to see the benefits. Exercise bikes are one of the most popular home gym equipment. You don't have to constantly replace it, and if you choose something like the Peloton Bike or Peloton Bike Plus, the monthly fee is cheaper than most gym memberships. Plus, you can pedal while watching TV. But what are the benefits of regular cycling?

If you want to lose weight, you should aim to do 30 minutes of moderate-intensity aerobic exercise at least five days a week or 25 minutes of intense aerobic exercise at least three days a week. If they want to gain muscle, they should do HIIT 3 days per week, but focus on shorter, even higher intensity sessions.

Biking helps strengthen specific muscles and is beneficial to several parts of the body and health system. However, there are some things to be aware of. We asked Anthony Maritato, a physical therapist at Choose PT 1st (opens in new tab), what a 30-minute ride on an exercise bike does to the body.

"The main muscle groups you work when you ride an exercise bike are your quads, hamstrings, and glutes," Maritato says.

The quadriceps are the four main muscles in the front of the upper leg. This group includes the rectus femoris, vastus lateralis, vastus medialis, and vastus medialis.

The hamstrings are muscles located at the rear of the upper extremity and include the semitendinosus, semimembranosus, and biceps femoris muscles.

The gluteus maximus is the powerhouse muscle group of the hip joint. It includes the gluteus maximus, gluteus medius, and gluteus minimus.

Cycling with proper form can also strengthen the abdominal muscles. Furthermore, a recent study (open in new tab) found that "fixed cycling exercise relieves pain and improves sports function in people with knee osteoarthritis."

Maritato explains that weight loss can be achieved in a variety of ways, from reducing calorie intake to increasing calorie consumption.

A common recipe for weight loss is to consume 250 calories more per day while consuming 250 calories less per day, creating a shortfall of 500 calories per day; after seven days, this equals 3,500 calories, or about one pound of fat loss per week That equates to about one pound of fat loss per week. [Riding an exercise bike is a great way to lose weight for several reasons:

Learn more about how to lose weight using an exercise bike.

There are many benefits to hopping on a stationary bike on a regular basis:

Reduced chronic back pain: continuous low-intensity exercise, such as riding an exercise bike, may reduce chronic back pain. According to a study (open in new tab), a 30-minute ride on an exercise bike improves the circulatory system, blunts lumbar structures, increases circulation, and reduces stiffness.

Improved mood and brain function: While the exact mechanisms of how regular exercise improves mood and cognition are not yet fully understood, there is growing evidence to support this hypothesis. Some studies (open in new tab) suggest that exercise may have beneficial effects on hormone regulation. Other studies examine how exercise makes people healthier, stronger, and more powerful.

Improved Sleep: A 2012 study (open in new tab) analyzed sleep data from 305 total participants and suggested that participation in an exercise training program had a moderately positive effect on sleep quality in middle-aged and older adults.

The most common injuries sustained from exercise bike use are overuse injuries such as tendonitis and bursitis, or mechanical injuries related to improper fitting of the bike to the rider.

Tendonitis and bursitis are acute inflammatory conditions in which tendons and bursae become inflamed. This can occur when there is a sudden increase in exercise intensity or duration, or when the exerciser neglects recovery time between exercises.

It is often difficult to determine how much is too much, but a good rule of thumb is to look for signs of acute inflammation or overtraining (opens in new tab). These signs include pain on palpation, decreased range of motion, increased stiffness, and decreased performance.

Common causes of exercise bike injuries include:

If you are adding an exercise bike to your home, we recommend investing in the best indoor cycling shoes. It is also important to note that the best exercise is the one that is right for you and your body. If you are not a fan of cycling, other aerobic exercises may be more suitable for you. Click here for a treadmill vs. exercise bike showdown.

More inspiration. See how one TG staff member went from no exercise to using Peloton for a month.