Does Riding an Electric Bike Have a Training Effect? Is it Better than Walking?

Riding an electric bike has surged in popularity as a mode of transportation, but beyond its convenience, many wonder about its fitness benefits compared to traditional forms of exercise like walking. This article explores the physiological impacts of electric bike riding, assessing its effectiveness in cardiovascular health, muscle conditioning, and overall physical activity levels.

1. What are the exercise effects of riding an electric bicycle?

1.1 Cardiorespiratory health

• Effects of Pedaling: Even with electric assist, pedaling can still effectively increase cardiopulmonary function. According to a study in the "Journal of Medical Internet Research", cyclists using electric bicycles have significantly higher heart rates and respiratory rates during pedaling. There is a similar trend in improving cardiopulmonary function compared to traditional cycling. During moderate-intensity cycling, your heart rate may reach 120-140 beats/minute.
  
  
• Advantages of choosing high-resistance mode: When choosing not to use electric assistance or adjusting to high-resistance mode, relying more on your own power to pedal can further enhance the training effect of the cardiorespiratory system, which is particularly important for long-term health and improvement of cardiorespiratory endurance. . Cycling for a long time can significantly improve the maximum oxygen uptake (VO2max). Generally, cycling 3-5 times a week, 30-60 minutes each time, will be effective after several weeks.

1.2 Muscle training

The role of specific muscle groups: When riding an electric bicycle, especially when you need to climb slopes or need to accelerate quickly, muscles such as the quadriceps on the front of the thigh, the semitendinosus on the back of the thigh, and the gastrocnemius of the calf will be Greater stimulation and exercise. Consistent use of these muscles not only builds strength but also helps sculpt the body.

Case study: For example, a European study found that regular e-bike riding can increase muscle strength by 10-15%, especially when faced with varied riding conditions, such as undulating urban routes. Or mountain biking.

1.3 Increase activity level

Increased overall activity levels: By providing assisted riding options, e-bikes can enable more people to choose cycling instead of driving or taking public transportation. Not only does this option reduce carbon emissions, compared to sitting for long periods of time, riding an e-bike can also significantly increase the number of daily steps, helping to reach the WHO recommended goal of 10,000 steps per day. At the same time, it can increase the total daily energy consumption and help control weight.

2. Compared with other exercise methods, what are the unique advantages of using electric bicycles?

2.1 Convenience

• Flexible response to urban traffic: Electric bicycles can easily shuttle through urban congestion, avoiding the trouble of traffic jams during peak hours. According to multiple urban traffic surveys, the speed of electric bicycles in congested sections is 15% to 30% faster than that of cars. It can be parked in ordinary bicycle parking areas and can also be brought indoors, making the use scenario more flexible.
  
  
• Combined with public transportation: Electric bicycles can be used as a supplement to public transportation to achieve the "last mile" connection and improve travel efficiency. Studies have shown that using electric bicycles as a "last mile" connection method can shorten commuting time by 10% to 20%.

2.2 Low pressure

• Personalized riding experience: Electric bicycles can meet the exercise needs of different people by adjusting the auxiliary strength. For beginners or people with weaker physiques, a higher auxiliary strength can be set to reduce the intensity of exercise.
  
  
• Joint-friendly: Compared with running, the impact of cycling on the knee joint is about 1/3 of running, which is more suitable for people with knee problems.
  
  
• Psychological stress relief: When riding, the body releases endorphins, which help relieve stress and improve mood. A small study showed that people who ride electric bicycles regularly have an average 15% decrease in anxiety and depression symptoms.

2.3 Sustainability

• Low-carbon travel: Electric bicycles have zero emissions and are environmentally friendly. Compared with cars, electric bicycles produce much less carbon emissions during production and use, about 5% of a fuel car.
  
  
• High energy efficiency: The energy conversion efficiency of electric bicycles is about 85%, while the energy conversion efficiency of fuel cars is only about 20%. Electric bicycles can effectively save energy.
  
  
• Conform to the concept of healthy living: As people's awareness of health and environmental protection increases, electric bicycles are becoming more and more popular.

2.4 Other advantages

• Economical: A consumer survey showed that the average cost of using electric bicycles is 30% lower than that of fuel motorcycles, and electricity costs are cheaper than oil costs.
  
  
• Diversified fitness effects: According to sports physiology research, riding routes with different slopes and intensities can exercise 60% to 80% of the lower limb muscles respectively, achieving the effect of full-body exercise.
  
  
• Social attributes: Cycling can help you make friends with like-minded people, join cycling groups, and enrich your social life.

3. Is riding an e-bike better than walking?

3.1 Advantages of walking:

• Aerobic exercise and cardiovascular health: Walking is a low-intensity aerobic exercise that helps improve cardiorespiratory fitness and cardiovascular health. According to the American Heart Association, at least 30 minutes of aerobic exercise, such as brisk walking, every day can significantly improve heart health.
  
  
• Suitable for All Ages and Fitness Levels: Walking is a relatively low-risk form of exercise suitable for people from young to old, and for individuals of all fitness levels, especially for those who are new to exercise or have joint problems. is a safe and easy-to-accept option.

3.2 Disadvantages of walking:

• Limited Calorie Burn: Compared to high-intensity forms of exercise, such as running or high-intensity interval training, walking burns relatively few calories. This means that walking may not be the most effective option for those looking to lose weight quickly or increase their metabolic rate.
  
  
• Relatively Limited Effects: While walking has health benefits, reaching higher cardiorespiratory fitness and weight management goals may require more time and sustained effort, and some people may feel that this progress is slower.

3.3 Choose to walk or ride an e-bike?

Depending on your personal health status and fitness goals, the following

• Recommendations can be made:Daily light activity: If you're looking for a daily light activity to improve your cardiorespiratory fitness, increase your basal metabolic rate, or stay active, walking is ideal. It's low-risk, easy to implement, and can be incorporated into daily life, such as walking to and from get off work or taking a walk.
  
  
• Comprehensive Training: If you want to strengthen your whole body muscles and increase your cardiovascular endurance while also gaining the convenience and efficiency of daily commuting or long-distance riding, riding an e-bike may be more suitable for you. By adjusting the level and intensity of electric assistance, you can make riding a fitness sport as well as a practical means of transportation.
  
  Walking vs. riding an electric bike?

Project	Walking	Riding an e-bike
Exercise intensity	Low to medium	Adjustable from low intensity to high intensity
Joint impact	Low	Low, but slightly higher than walking
Improved cardiopulmonary function	Effective	More efficient, targeted training
Muscle training	Mainly trains the lower limbs	Can train muscles throughout the body, especially the lower limbs
Energy consumption	Relatively low	Can be adjusted according to intensity, higher consumption
Environmental impact	Zero carbon emissions	Low carbon emissions
Convenience	No special tools required, can be done anytime, anywhere	A bicycle is required, less affected by weather

4. Recommendations for using electric bikes for exercise

4.1 Set goals:

• Personalized Goal Setting: It’s important to set the right level of assist and ride time based on your personal health and fitness goals. For example, beginners can choose a higher level of electric assistance and gradually reduce the assistance to enhance adaptability and improve cardiorespiratory endurance.
  
  
• Beginners: You can set up to ride 3 times a week, 30 minutes each time, and gradually increase the duration and intensity.
  
  
• Advanced: You can set more challenging goals such as participating in cycling competitions and challenging specific cycling routes.

4.2 Diversified cycling:

• Alternate use of electric assist and self-pedaling: In daily riding, the electric assist level can be flexibly adjusted, and pure human pedaling and electric assist can be used alternately to increase the overall exercise intensity and effect.
  
  
• Interval training: Alternating high-intensity and low-intensity cycling can significantly improve cardiorespiratory fitness and anaerobic endurance.
  
  
• Strength training: During cycling, adding some strength training movements, such as standing cycling, climbing, etc., can enhance the muscle strength of the lower limbs.

4.3 Safety first:

Proper safety gear: When exercising on an e-bike, be sure to wear a helmet as well as cycling-appropriate clothing, such as comfortable exercise gear and hard-wearing riding gloves.

• Helmets: Can effectively reduce the risk of head injuries.
• Cycling clothing: Can provide better protection and improve riding comfort.
• Cycling gloves: Can protect the palms and increase grip.

The importance of safety awareness: Especially when riding in complex urban environments, stay alert, obey traffic rules, and always pay attention to surrounding traffic conditions to ensure safe riding.

With these tips, you can get more out of your e-bike workout while ensuring you stay safe and comfortable while riding. This comprehensive approach to fitness not only helps improve physical health, but also enhances overall quality of life and athletic experience.

4.4 Additional suggestions

• Cycling route planning: Choose a safe cycling route with good road conditions and avoid riding on roads with heavy traffic.
• Night riding: When riding at night, be sure to wear reflective clothing and turn on your lights to increase visibility.
• Check your bike regularly: Make sure brakes, tires, etc. are in good condition.
• Be aware of weather conditions: Avoid riding in adverse weather conditions.
  

5. Which groups of people are suitable for using electric bicycles for exercise?

5.1 Beginners and recoverers

Step by step, reduce the burden: Beginners often have an inaccurate grasp of the amount of exercise. Electric bicycles can adjust the auxiliary strength according to their personal physical strength, making exercise easier and avoiding excessive fatigue. For recoverers with joint or muscle injuries, electric bicycles can also provide stable support, reduce joint pressure, and help them gradually restore their ability to exercise.

Case sharing: Xiao Wang has poor physical fitness due to long-term sitting in the office. When he first started riding, he chose an electric bicycle. By gradually increasing the riding distance and time, his physical fitness has been significantly improved and his weight has also decreased.

5.2 Long-distance commuters

• Improve efficiency and reduce fatigue: For people who need to commute long distances every day, electric bicycles can provide additional power, reduce physical exertion, and improve commuting efficiency. At the same time, you can enjoy the scenery along the way during riding and relieve work pressure.
  
  
• Environmentally friendly travel, energy saving and emission reduction: Compared with traditional fuel vehicles, electric bicycles are more environmentally friendly and do not produce exhaust pollution. It also contributes to alleviating urban traffic congestion and reducing carbon emissions.
  
  
• Case sharing: Xiao Li needs to ride 20 kilometers to and from get off work every day, and he often felt exhausted before. Since changing to an electric bicycle, not only has his commuting time been shortened, but his body also feels more relaxed.

5.3 Other suitable groups

• Middle-aged and elderly people: The physical fitness of middle-aged and elderly people is gradually declining, but they still need to maintain a certain amount of exercise. Electric bicycles can help them easily carry out outdoor activities, improve physical functions, and prevent chronic diseases.
  
  
• People with cardiovascular diseases: Under the guidance of a doctor, some patients with cardiovascular diseases can also do cycling exercises in moderation. Electric bicycles can help them control the intensity of exercise and reduce exercise risks.
  
  
• People with weight problems: Cycling exercises can consume calories and help lose weight. Electric bicycles can assist in long-term cycling to achieve better weight loss results.
  
  

6. Which professions are more suitable for exercising with electric bicycles?

6.1 Office workers

• Relieve health problems caused by long periods of sitting: Office work often requires long periods of sitting, which can easily lead to health problems such as obesity and cervical spondylosis. Using electric bicycles to commute can increase physical activity, improve blood circulation, and relieve discomfort caused by long periods of sitting.
  
  
• Improve work efficiency: During riding, the brain will be fully relaxed, which helps to improve work efficiency and creativity. Some studies have shown that moderate exercise can improve memory, attention, and mood.
  
  
• Case sharing: Xiao Zhang is a programmer who needs to face the computer for a long time every day. In order to improve his physical health, he started riding an electric bicycle to and from get off work. After a while, he found that his sleep quality improved and his body became more flexible.

6.2 Couriers and delivery personnel

• Improve delivery efficiency: Compared with traditional electric vehicles or motorcycles, electric bicycles are more flexible and lightweight, and can easily shuttle through narrow alleys and crowded streets, improving delivery efficiency.
  
  
• Reduce work intensity: For couriers and delivery personnel who need to stand for a long time and carry heavy objects, electric bicycles can reduce their work intensity and reduce the risk of waist and leg injuries.
  
  
• Reduce environmental pollution: Electric bicycles have zero emissions, which can reduce urban air pollution and are more environmentally friendly.

6.3 Other suitable occupations

• Salesperson: Salespersons often need to go out to visit customers, and electric bicycles can help them reach their destination quickly and save time.
  
  
• Teachers: Teachers can use electric bicycles to patrol the campus or do some light exercise after school.
  
  
• Freelancers: Freelancers can use electric bicycles as a means of transportation and fitness, and arrange work and life flexibly.
  

Conclusion：
While walking remains a staple for low-impact aerobic exercise, riding an electric bike offers a compelling alternative with its ability to enhance cardiovascular fitness, engage multiple muscle groups, and increase overall daily activity. Whether as a commute choice or recreational activity, electric bikes provide a versatile option that aligns with modern urban lifestyles while contributing positively to personal health and environmental sustainability.

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