Electric bicycles, often referred to as e-bikes, Many people may wonder if riding an e-bike provides an effective workout. The answer is yes! Not only does an e-bike serve as a convenient mode of transportation, but it also improves cardiorespiratory fitness and muscle strength during exercise.
By adjusting the power-assisted mode, riders can choose the right workout intensity according to their fitness level, enjoying the fun of riding and achieving fitness simultaneously. Therefore, e-bikes are an ideal choice for people wishing to incorporate exercise into their daily lives.
How Does an Electric Bike Work?
E-bikes come with a battery-powered motor that helps the rider pedal. The amount of assistance can be adjusted and most e-bikes offer different levels of power:
Pedal Assist Mode (e-bike): this is the most common mode and the motor only provides assistance when you actively pedal. The boost level varies by setting, but you will still need to put in some physical effort.
Throttle Mode: Some city e-bikes allow the rider to use the throttle to start the motor without pedaling, although this mode is less common in fitness-focused e-bikes.
Eco, Standard, and High Power Modes: Riders can usually choose from a variety of power settings based on their preferences and terrain, ranging from minimal assistance to higher levels of motorized support.
The level of electric assistance determines how much physical effort is required when riding an e-bike. But can an e-bike provide a meaningful workout? Let's explore.
Can I Get Fit on an E-Bike?
Contrary to the notion that e-bikes “do all the work for you,” riding an e-bike still requires physical effort, especially when activated in pedal assist mode.
Studies have shown that while e-bikes may not require as much energy as traditional bikes, they can still provide a great cardiovascular and muscular workout. You can find out more about the benefits e-bikes offer us by looking at the following points:
1. Cardiovascular benefits
One of the main benefits of bicycling, whether traditional or electric, is its cardiovascular exercise potential. Cycling improves heart health, strengthens the respiratory system, and increases overall cardiovascular endurance.
Studies have shown that riding an e-bike can provide similar cardiovascular benefits to riding a traditional bicycle, albeit at a lower intensity.
Cardiovascular Health Study Results:
A study conducted at the University of Basel in Switzerland found that e-bike riders experienced similar improvements in cardiovascular fitness over four weeks as conventional bike riders, despite electric assistance. The electric motor support allowed participants to ride longer and tackle more challenging terrain, which contributed to improved cardiovascular fitness.
Additionally, e-bike riders are typically able to ride more frequently because they do not have to worry about physical fatigue, which improves overall activity levels. The assistance of the motor reduces the fear of overexertion, making e-bikes an excellent choice for people with lower fitness levels or those who are just beginning to incorporate exercise into their daily lives.
2. Muscle Engagement and Strength
Riding an e-bike in pedal assist mode still requires the use of major muscle groups such as the quadriceps, hamstrings, calves, and gluteus maximus. Depending on the intensity of your ride and the level of assistance you choose, e-bikes can provide moderate to high levels of muscle engagement, especially when climbing hills or riding in lower power modes.
Although the motor helps reduce the total force required to pedal, the rider must still apply pressure to the pedals, especially on inclines or long rides. This builds muscle and increases endurance, similar to traditional riding, although the intensity may be slightly reduced.
Total body Involvement:
Cycling also works the core muscles, especially the abdomen and lower back, as you maintain balance and posture. In addition, your upper body (shoulders, arms, and wrists) is engaged as you maneuver and stabilize the bike.
3. Calorie Burning
The number of calories you burn while exercising is a key factor for anyone looking to lose weight or get fit. When riding a traditional bike, the number of calories you burn depends on factors such as speed, resistance (e.g. hills), and duration of the ride. But in terms of calories burned, can riding an e-bike help you lose weight?
Even though e-bikes don't require much physical effort, riders can still burn a lot of calories, depending on how they use the bike. A study in the European Journal of Applied Physiology found that e-bike riders burned about 75 percent of the calories of traditional bike riders.
An hour-long, moderate-intensity e-bike ride can be expected to burn between 300 and 500 calories, depending on factors such as body weight, terrain, and level of pedal assistance.
Those looking to incorporate low-impact, calorie-burning activities into their fitness program may choose to exercise on an e-bike.
Why Exercise with an E-Bike?
E-bikes offer a variety of significant health benefits, especially for those who may be reluctant to engage in more strenuous exercise. Here are some of the main health advantages:
1. Lowering the Barrier to Entry
E-bikes make cycling accessible to a wider range of people, including those who are unfit, elderly, or recovering from illness. Electric assistance can help cyclists build endurance and confidence without the immediate risk of physical fatigue. This lower barrier to entry encourages people to exercise more frequently and reduce fatigue.
For beginners or those with low fitness levels, e-bikes offer a gentler introduction to physical activity, helping them gradually improve their fitness without pushing their limits.
2. Joint-Friendly Exercise
Cycling has been recognized as a low-impact exercise, which means it is less damaging to the joints, unlike running or high-intensity workouts.
E-bikes enhance this advantage by allowing the rider to control the level of movement more precisely. This makes e-bikes an excellent choice for people with joint problems or arthritis who still want to do aerobic exercise without aggravating their joints.
3. Longer Trips and Higher Frequency
E-bikes make it easier to ride long distances without feeling fatigued. Riders are less likely to get tired and can ride longer distances, allowing for longer workouts that benefit cardiovascular and muscular health.
In addition, the reduction in physical stress means that people are more inclined to use their e-bikes more frequently, which improves overall mobility.
4. Mental Health Benefits
As with conventional bicycles, riding an e-bike has significant mental health benefits. Physical activity releases endorphins, which improve mood and reduce stress.
The convenience of an e-bike can motivate people to get out more often, enjoy the fresh air, and get some light exercise, all of which can help improve mental health.
5. Weight Management
While e-bikes may not burn calories as quickly as high-intensity workouts, regular cycling can still help with weight loss and weight management.
The combination of cardiovascular activity and muscular exercise helps burn calories over time. Frequent use allows for sustainable weight management without the need for overexertion.
E-Bikes Vs. Traditional Exercise Bikes
When it comes to working out, traditional bikes and e-bikes each have their advantages. Here is a comparison of their differences in fitness:
1. Workout Intensity
Traditional bikes: Provide a high-intensity workout, as the rider must rely entirely on physical strength to pedal and maintain speed. They are ideal for people looking for a more strenuous workout or experienced cyclists.
E-bikes: Provide a moderate-intensity workout, especially in pedal-assist mode. The intensity can be adjusted according to the level of motor assistance, which allows the rider to work out harder or relax when they need a break.
2. Distance and Duration
Conventional Bike: Cyclists may fatigue more easily, especially on hilly terrain or long rides. As a result, some people may limit their rides to shorter distances.
E-bikes: Allow for longer rides and more frequent use. Since the motor helps to complete difficult sections, the rider can go further without quickly becoming fatigued. Increased endurance typically extends total ride time while also contributing to overall fitness.
3. Calorie Burn
Conventional bikes: Burn more calories per hour than e-bikes due to the higher physical demands.
E-bike: Burns slightly fewer calories per hour, but the longer and more frequent rides compensate for the lower intensity. Over time, this can result in a comparable calorie burn.
4. Flexibility of Use
Conventional bikes: Provide a consistent workout, but can be challenging for beginners or those with joint problems.
E-bikes: offer flexibility in the intensity of exercise, making them more suitable for different fitness levels and health conditions.
Tips for Exercising with an E-Bike
If you're considering using an e-bike as part of your fitness routine, here are some tips for maximizing its effectiveness:
Choose a lower level of assistance: select eco or low power mode to ensure you get more pedaling done while still benefiting from the motor's assistance when necessary.
Incorporate hill climbing: climbing hills can increase the intensity of your workout. You'll still get some motor assistance, but climbing hills will build your muscles and enhance your cardiovascular fitness.
Increase ride time: Take advantage of the benefits of an e-bike to ride farther without fatigue. Aim for longer rides to improve endurance and overall health.
Use it for commuting: Incorporating an e-bike into your daily commute or errands is a great way to make exercise a part of your daily life without the need for dedicated workout time.
Track your progress: use a fitness tracking app or device to monitor your heart rate, distance, and calorie burn to ensure you're meeting your fitness goals.
Conclusion
E-bikes do facilitate a workout that is less intense than traditional bikes but offers many of the same benefits. E-bikes provide a cardiovascular and muscular workout, promote calorie burning, and are suitable for a wider range of people, including beginners and those with joint problems.
With the flexibility to adjust the level of motor assistance, e-bikes are an enjoyable and sustainable way to stay active.
Related reading: How Much Does an Electric Bike Cost？
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