E-Bike & Fitness: How E-Bikes Can Revolutionize Your Health and Fitness

Why e-bikes are the perfect companion for your fitness

Von Vincent Augustin | 3 minutes read time

E-Bike & Fitness: Wie E-Bikes Deine Gesundheit und Fitness revolutionieren können

About the author Vincent Augustin

Vincent founded MYVELO together with Fabian. The two share a long-standing passion for cycling. Together they have cycled thousands of kilometers and fought for victories in the German racing bike league. The idea of founding MYVELO arose from their many years of experience and knowledge of what makes a good bike. Find out more about MYVELO now

Published: June 23, 2024

E-bikes are more than just a convenient way to get from A to B. They offer numerous health benefits and can be an important part of your fitness program. In this article, you will learn how e-bikes improve your cardiovascular fitness, increase your VO2Max, and which scientific studies support these benefits.

Cardiovascular fitness: Strengthen your heart and circulation with an e-bike

More exercise in everyday life

One of the biggest challenges for most people is getting enough exercise into their daily routine . E-bikes offer an ideal solution to bring more physical activity into your daily life. By riding to work, shopping or just for fun, you increase your cardiovascular fitness almost incidentally.

Scientific evidence

A study from the University of Basel in Switzerland has shown that riding an e-bike can be as effective as riding a traditional bike when it comes to improving cardiovascular health. Participants who regularly rode the e-bike showed significant improvements in their cardiovascular fitness and a decrease in body fat percentage.

VO2Max: Optimizing oxygen consumption

What is VO2Max and why is it important?

VO2Max is a measure of the maximum amount of oxygen your body can use during intense physical activity. A higher VO2Max is an indicator of better endurance and more efficient use of oxygen by your body. Regular training with an e-bike can help increase your VO2Max.

E-Bikes and VO2Max: The Science Behind It

A study from the International Journal of Behavioral Nutrition and Physical Activity found that regular e-bike training can significantly improve VO2Max. Participants who regularly trained on e-bikes over a period of 12 weeks showed a significant increase in their VO2Max compared to a control group.

muscle building and joint protection

Muscle groups that are trained when e-biking

E-bikes not only train your endurance, but also various muscle groups. The leg muscles in particular benefit from regular rides. In addition, the core muscles and arms are strengthened through steering and balance work.

Joint-friendly movement

Another advantage of e-biking is that it is gentle on your joints. Compared to jogging or other high-intensity sports , e-bike training puts less strain on your knees and hips, which is particularly beneficial for people with joint problems.

Mental Health: The Positive Influence of E-Biking on Your Well-Being

stress reduction through exercise

Physical activity is known to reduce stress and improve mood. Riding an e-bike can help you clear your head and leave everyday stress behind. The fresh air and exercise act as a natural therapy for stress and anxiety.

studies on mental health

According to a study from the University of Reading, regular cycling, including e-bike riding, leads to significant improvements in mental health. Participants reported less stress, better mood and a general feeling of wellbeing.

E-Bike Training: Tips and Tricks for Beginners and Advanced Riders

Finding the right entry point

If you are new to e-bike training, it is important to start slowly and increase the intensity gradually. Make sure you have a comfortable and ergonomic sitting position and choose flatter routes at first to get used to riding.

training plans for different fitness levels

Beginners: Start with 20-30 minute rides on flat terrain, 2-3 times a week.
Advanced: Increase the riding time to 45-60 minutes and integrate hilly routes into your training, 3-4 times a week.
Experts: Ride 60-90 minutes on challenging routes, including interval training, 4-5 times per week.

Conclusion: E-bikes as the key to better fitness and health

E-bikes are not only an environmentally friendly mode of transport, but also an effective tool for improving your health and fitness. They offer a low-impact way to increase your cardiovascular fitness, improve your VO2Max and boost your mental health. Whether you're new to fitness or a seasoned athlete, e-bikes can help you achieve your fitness goals while having fun.

By incorporating e-biking into your daily routine, you are investing in your long-term health and well-being. So, grab your e-bike and discover the many benefits it can offer you!

Sources:

Outdoor adventure with the perfect companion: The E-SUV Bike

E-Bike Leasing: Everything You Need to Know

Further information and frequently asked questions zu E-Bike & Fitness: How E-Bikes Can Revolutionize Your Health and Fitness

Get advice from cycling enthusiasts

Can I lose weight with an e-bike?

Yes, riding an e-bike can help you burn calories and lose weight. Although the e-bike offers motorized assistance, a certain level of physical exertion is still required, especially when riding on hilly routes or reducing the assistance to a minimum.

Is riding an e-bike as effective as conventional cycling?

Riding an e-bike can be as effective as a traditional bike, especially if you use it regularly and over longer distances. You can adjust the intensity of your rides by regulating the motor's support level.

Which muscle groups are trained when e-biking?

When riding an e-bike, the leg muscles (quadriceps, calves and back of the thighs) are mainly used. In addition, the core and arm muscles are activated through balance and steering.

How can I increase the intensity of my e-bike training?

You can increase the intensity of your training by reducing the motor support level, choosing hillier routes or taking longer rides. Interval training with alternating intensity phases can also help improve your fitness.

Are e-bikes suitable for all age groups?

Yes, e-bikes are suitable for people of all ages. They offer a flexible way to exercise, regardless of fitness level or age. Older people particularly benefit from the joint-friendly exercise and the ability to cover longer distances with less effort.

How often should I ride my e-bike to get health benefits?

To achieve health benefits, you should ride your e-bike at least 2-3 times a week. Each ride should last at least 30 minutes. For larger fitness goals, you can adjust the frequency and duration accordingly.

Further details and scientific evidence

The World Health Organization (WHO) recommends that adultsat least 150 minutes of moderate aerobic activity per weekAlternatively, you can aim for 75 minutes of vigorous aerobic activity. These recommendations are based on the fact that regular physical activity reduces the risk of cardiovascular disease, diabetes, certain types of cancer and depression.

E-bike and WHO recommendations

E-biking counts as moderate aerobic activity, especially if you regulate the motor's assistance level to require more physical effort. Here are some ways you can incorporate the WHO recommendations into your e-bike training:

At least 30 minutes per trip, 5 days a week:This routine fulfills the 150 minutes of moderate activity per week and promotes cardiovascular health.
Intensified trips:If you prefer more intense workouts, you could ride for 25 minutes per ride, 3 days a week, incorporating steeper hills or interval training to reach the 75 minutes of intense activity per week.

Long-term benefits and scientific studies

Regular e-biking can lead to significant long-term health improvements. Studies show that regular cycling, including e-biking, improves cardiovascular fitness, reduces the risk of heart disease, and increases overall quality of life.

Do I need special clothing or equipment for e-biking?

While you don't need any special clothing, comfortable and breathable sportswear can enhance your riding experience. A well-fitting helmet is essential to ensure your safety. Cycling gloves, padded pants and weather-appropriate clothing can also be useful.

How do I choose the right e-bike for my needs?

Choosing the right e-bike depends on several factors, such as the type of terrain you will primarily ride on, your physical fitness level, your specific needs and your budget. Here are some key considerations and examples of MYVELO e-bikes that can meet different needs.

Types of E-Bikes and their Applications

E-city bikes:Ideal for everyday city commutes and short distances. They are comfortable, lightweight and perfect for flat terrain.
E-trekking bikes:Perfect for longer rides, commuting and light off-road riding, these bikes are versatile and suitable for a variety of terrains.
E-mountain bikes:Designed for challenging terrain and mountain riding, they feature robust frames and powerful engines.
E-SUV bikes:This category combines the characteristics of trekking and mountain bikes and is ideal for versatile uses, from urban rides to off-road adventures.

Recommendations from MYVELO

Everest Equipped E-SUV Bike

The Everest Equipped E-SUV Bike from MYVELO is a robust and versatile e-bike suitable for both urban rides and off-road adventures, offering powerful assistance, high-quality components and a comfortable seating position.

More information about the Everest Equipped E-SUV Bike

Paris Trekking E-Bike

The Paris Trekking E-Bike from MYVELO is specially designed for longer tours and daily commuting. It offers a comfortable riding position and a long battery life, ideal for extended rides.

More information about the Paris Trekking E-Bike

Further considerations when choosing an e-bike

Range and battery life:Consider how long your typical rides are and how often you are willing to charge the battery. E-bikes like the Paris Trekking E-Bike offer a long battery life, ideal for longer distances.
Engine power:Depending on your riding style and the terrain you ride on, motor power can be a deciding factor. The Everest Equipped E-SUV Bike, for example, offers a powerful motor for more challenging routes.
Comfort and ergonomics:Pay attention to the seating position, the type of saddle and the suspension. These factors are especially important if you are travelling long distances.
Budget:E-bikes are available in different price ranges. Think about how much you want to invest and which features are most important to you.