What better way to get your heart pumping with lower impact on your body than through the activity of cycling? It is one of the healthiest activities you can adopt, as it boosts your immunity and improves your fitness among various other health benefits. Still, the question remains: can an electric bike help you stay fit? Despite integrating an electric motor that assists you while pedalling, e-bikes are great for both cyclists and those who are not fit enough to ride a standard bicycle. Keep reading as we delve into how a pedelec impacts an individual’s health and fitness levels.
Health Benefits of E-Bikes
Let’s first explore the several advantages of riding an electric bicycle:
Reduced Strain on Joints
Constant fitness training and excessive workouts make athletes more susceptible to joint pain, particularly in the knees. Fortunately, riding an electric bike is an ideal way to stay fit while avoiding putting strain on your muscles or joints. An e-bike workout is like swimming- you burn several calories and work your heart and muscles without putting considerable strain on your joints.
Due to the pedal-assist feature, riders can cover ground faster without pedalling too hard and exerting pressure on their knees. Additionally, the throttle is another component that gives your bike that extra push if you’re tired or cycling uphill. E-biking ensures that athletes get a great workout and don’t wear out their joints or worsen an ongoing knee problem.
Improved Heart Efficiency
Once you commit to e-bike workouts and commutes, they are bound to get your heart rate going. Consequently, your heart is likely to pump more blood into the muscles with fewer beats per minute. And since blood delivers essential nutrients like oxygen to our muscles, a more efficient heart is key to better athletic performance.
Most people argue that pedelecs don’t offer the same cardiovascular health benefits as a traditional bike. While electric bikes incorporate a pedal-assist feature, that doesn’t mean you need to use it all the time. Riding an e-bicycle means burning many calories but not to the point of exhaustion; it’ll take half your energy and has a calorie burn rate similar to what you would get from walking. That being said, you can always cycle on an economy setting, change your speed, or add ankle weights if you feel like increasing your workout’s intensity.
Helps Lose Weight
Even with the pedal-assist mode activated, an electric bike will enable you to burn fat and calories effectively. Keep in mind that losing weight also involves managing your diet for actual results. For athletes hoping to qualify in a certain weight division for sports like boxing, gymnastics, martial arts etc., e-biking will enable you to shed those excess pounds in time for a tournament.
Enhanced Stamina and Endurance
You might have noticed that professional cyclists have extremely well-developed leg muscles, especially calves and quadriceps. This is because cycling strengthens the lower body and reduces stiffness, allowing riders to develop better stamina and endurance.
One of the human body’s major muscle groups includes your hamstrings and quads, which are consistently stimulated with every pedal stroke you take on an e-bike. These two-wheeled wonders can also exercise your abs, biceps, glutes, and triceps, allowing you to lose weight and tone your calf muscles.
Prevents Diseases
Prevention is always better than finding a cure when it comes to illness. While major, long-term diseases like cancer, heart disease, and diabetes can have multiple causes, staying fit reduces your risk of developing a serious health condition. Electric bikes are a great option for those who may have been compromised by a clinical condition but need to stay physically active for improved well-being, such as seniors.
Keep in mind that these two-wheeled wonders are low impact and enablers. For example, individuals with Type-2 diabetes might see a reduction in using medication by riding an e-bike frequently through less muscle strain and weight loss. The less active you are, the more likely you are to get sick since illness and fitness run hand in hand.
Improved Mental Wellbeing
If you want to reduce stress and boost your mood, cycling is the way to go due to the combination of being outdoors and exercise. By requiring less physical effort than standard bikes, electric bikes allow riders to focus on their surroundings and truly enjoy their journeys for greater relaxation. When you spend time outdoors, your mood automatically improves to clear your mind and focus on the present.
According to a 2023 study, regularly riding an electric bike reduces anxiety and stress, no matter the intensity of the workout. Using the motor’s help to cover long distances or conquer challenging terrains further reinforces how rewarding e-biking is, enhancing confidence and inducing a more positive outlook on life
Better Sleep
Starting and maintaining a fitness journey won’t result in any improvement unless you get the proper amount of time to rest and recover, especially getting enough sleep. This is the best part; regular cycling leads to better sleep that makes you feel better and want to ride more. A good night’s sleep is crucial for our mind and bodies alike, making it an important aspect of your goals to obtain all the benefits mentioned above.
You should establish and maintain a structured sleep pattern so that you can do exercise without always feeling tired and push to achieve the day’s target. There’s no doubt that you’ll sleep better after a tiring and satisfying bike ride.
Tips for Maximising E-Bike Fitness
Now that you’re aware of how electric bikes can add to your fitness routine, let’s consider some strategies on how to optimise your cycling experience:
Start Slow
It’s easier to go further on a pedelec because it will take the peak exertion out of the ride. Still, we recommend starting with easy and short routes if you’re not as fit as you wish to be or are new to cycling to get a grip on what you’re capable of. Regular, short rides enable riders to gain more fitness benefits rather than heading out on that occasional epic adventure. You’ll also be able to gauge how far your bike can go before its battery gets drained so you can plan your journeys accordingly.
Plan Your Route Beforehand
Add a little fun to the mix by planning scenic rides that take you through interesting parts of town, parks, nature trails, and much more. If you feel like pushing yourself a bit further, you can also take on off-road routes or steep hills. The best way to stay motivated and dedicated to your fitness goals is to keep your rides interesting.
Treat Your E-Bike as a Standard Bike
The electric motor is there to assist your effort, not replace it. It’s in your best interest to focus on consistently pedalling, even when you have the electric assist engaged. Think of your e-bike as a trusty companion that pushes you further but doesn’t do all the work for you. When you rely solely on motor power, you won’t be able to fully reap the benefits of the fitness level you are aiming for.
Keep Track of Your Progress
Nothing motivates an individual more in their fitness journey than seeing how far they’ve come. Monitor your speed, distance, and calorie burn by using apps or fitness trackers designed for cycling. Keep a track on your workouts so you can celebrate milestones, set goals, and determine your progress.
Wear Proper Safety Gear
Here at E-Movement, we always prioritise safety for our customers. Wear a helmet that fits properly whenever you ride your electric bike. We also recommend investing in other cycling accessories, such as comfortable clothing and padded shorts to prevent discomfort on longer journeys.
Become Part of the Electric Bike Community
You’ll be pleased to know that the e-biking world is a social one. You can join local electric bicycle clubs or groups if you like company while cycling. With the support of a community, you’re more likely to take your fitness journey to the next level. Not only does riding with others help you explore routes and stay motivated, but it could also potentially extend the intensity and duration of your exercise sessions.
Electric Bike Workout Example
Use your e-bike to your advantage by experimenting with various types of workouts. Consider, for example, a simple cardiovascular workout that involves constant pedalling for 20+ minutes. This workout will ensure your heart rate pumps blood at maximum pressure and increases oxygen uptake. Here’s an example of a simple electric bike workout if you’re a beginner:
- Approximately 5 minutes of low-intensity pedalling
- Pause for 40-30 seconds for recovery
- Ease the pedal gradually for about 5 minutes
- Now pedal with moderate intensity for 20 minutes
- Jump out of the saddle and commit to a 15-second sprint
- Finish with 5 minutes of low-intensity pedalling
If you finish this workout, congrats!- you have completed a comprehensive 45-minute cardio workout using your pedelec.
Conclusion
An electric bike’s beauty lies in the fact that they are quite inclusive, enabling people of all ages and sizes to enjoy cycling. These bikes allow even the fittest and most confident riders to go faster and further, reaching new heights without hassle. E-cycling opens up a whole realm of physical and mental health benefits to those who find the activity intimidating and need that extra push to achieve their health goals.
