6 Ways an electric bike improves your fitness (yes, really!)

An electric bike - surely that is only for people who are not fit enough to pedal themselves? Or for commuters who don't want to arrive at work sweaty? While these thoughts are understandable, there is growing evidence that e-bikes actually have a positive impact on your fitness. In this article, you'll discover how, contrary to popular belief, an electric bike can actually improve your fitness.

Electric bikes have revolutionized the way we get around in recent years. With innovative developments such as belt drive instead of chains, modern electric bicycles not only convenience, but also amazing health benefits. Let's take a look at six ways an electric bike can boost your fitness!

1. Longer distances become achievable
2. More frequent cycling through less effort
3. Adjustable support: grow with your fitness level
4. What does cycling do to your muscles, even with support?
5. Less pressure on joints but still cardiovascular benefits
6. Mental health benefits from increased outdoor activity
7. Your electric bike: a smart partner in your fitness journey

With an electric bike, stretches that previously seemed out of reach suddenly become realistic. Whereas with a regular bike you might have seen 5 or 10 kilometers as a maximum, with an e-bike you can easily cover 20, 30 or even 40 kilometers. This means you spend more time on the bike and thus burn more calories than if you chose shorter rides.

The magic is in the fact that, although you receive support, you still have to pedal. Your body is constantly moving and your fitness gradually improves as you are active for longer periods of time. This builds your endurance naturally. Without feeling like you are "exercising."

"I see customers who before never dared to go further than 10 kilometers, now drive 30 kilometers daily with their UrbanX," says Joeri. "They burn more calories than ever before, simply because they dare to go further. The electric support gives them the confidence to push their limits."

Moreover, the longer distances make you choose to bike more often instead of driving. This significantly increases your weekly exercise. Just think of that weekly visit to family 25 kilometers away. With an electric bike, that suddenly becomes a fun activity instead of a mandatory car ride.

Want to know more about long distances? Then read our blog "Which electric bike is best suited for long commutes?“

One of the biggest advantages of an electric bike is that it significantly lowers the barrier to cycling. If you know you won't be completely exhausted by headwinds or a hill, you are much more likely to take the bike out. This results in more consistent movement. Which is crucial to improving your fitness.

Research shows that e-bike owners cycle more often than owners of regular bikes. This is because they face fewer factors that would normally keep people from biking. Such as bad weather, steep hills or fatigue after a long day of work. With an electric bike, these barriers are largely eliminated.

"The beauty of our CityX is that people really start using it daily," Joeri explains. "Where they used to cycle maybe twice a week, now they take the bike every day. That regularity is golden for your fitness. Five times a week for 20 minutes is much better than once for two hours intensively."

It is precisely this regularity of movement that makes for a healthier cardiovascular system. Five times a week 20 minutes of moderate-intensity exercise is much more effective for your fitness than a two-hour intensive cycling session once a week. The electric assistance makes that daily rhythm possible.

Want to know more about daily use? Then read our blog "Top 10 advantages of a fatbike for daily use“

A clever feature of modern electric bikes is the ability to adjust the level of assistance. This means you can control how much help you get from the motor. Are you just starting out in cycling? Then choose more assistance. Are you getting fitter? Then you switch down a level and let your muscles do more work.

This flexibility allows you to gradually build up your training intensity. It acts as a personal coach that adjusts the intensity as your fitness improves. In the beginning, for example, you can cycle to work with the highest level of support. After a few weeks, you can experiment with a lower level for the same route.

"Customers often tell me that after a few months they need less support," says Joeri. "They start on level 5 of our UrbanX, but after three months they are riding on level 2 or 3. Their body gets stronger, but they don't even notice because it's so gradual."

Many cyclists find that over time they automatically use less assistance as their bodies get stronger. Some even turn on the support only for steep hills or in strong headwinds. While on flat stretches they do it completely on their own power. This is a natural progression that significantly improves your fitness.

Want to learn more about support levels? Then read our blog "Fatbike for adults: 10 frequently asked questions answered“

Even though you get help from an electric motor, cycling on an e-bike activates virtually the same muscle groups as a regular bicycle. The leg muscles (quadriceps, hamstrings and calves) do most of the work. But your core, back muscles and even your arms and shoulders are also used for balance and stability.

The difference with a regular bicycle is that the electric assistance makes your muscles less likely to tire. This doesn't mean they don't work. They just work within a more comfortable load zone. This type of exercise is ideal for building muscle endurance. Which is essential for overall fitness.

"People often think that electrical support means your muscles aren't working," Joeri says. "But the opposite is true. Because you can cycle longer without getting exhausted, your muscles end up getting a better workout. It's training smarter, not training less."

Moreover, the lower level of exertion can mean that you cycle longer. Which means your muscles still end up getting a similar, if not better, workout than a short, intense session on a regular bike. It's similar to walking versus running. Both have value for your fitness, but in different ways.

Want to know more about muscle training? Then read our blog "10 reasons to buy an electric fatbike“

One of the most underrated aspects of electric bikes is how they exercise your cardiovascular system without putting excessive stress on your joints. Cycling is already by nature a low-impact sport compared to running, for example. But with electric assistance, this impact is reduced even further.

This makes e-bikes particularly valuable for people with incipient joint problems, overweight or who are rehabilitating from injury. You can improve your cardiovascular health without putting undue stress on your knees, hips or ankles. Your heart rate goes up, your blood circulation improves. But without the jolts and bumps that some other forms of exercise bring.

"For people coming back from injury or just getting older, our CityX is perfect," Joeri explains. "They get all the cardiovascular benefits of cycling, but without the pain in knees or back. Their doctor is often amazed at how quickly their fitness improves."

Research shows that even with electric assistance, e-bikers still put enough strain on their hearts to stay in the "moderate intensity" training zone. Exactly where experts recommend being for optimal heart health. This means reducing your risk of cardiovascular disease. While protecting your joints.

Want to know more about health benefits? Then read our blog "Fatbike for tall people: the right size for optimal riding comfort“

In addition to the physical benefits, regular cycling on an electric bike also has significant benefits for your mental well-being. Spending more time outside means more exposure to sunlight. Which is essential for producing vitamin D and regulating your mood.

The combination of light exercise, fresh air and the feeling of freedom that cycling gives stimulates the production of endorphins. Your body's natural happiness hormones. This can help reduce stress, anxiety and even symptoms of depression.

"The best compliment I get from clients is not about the technology of their UrbanX," says Joeri. "It's when they tell me they feel happier, sleep better and have less stress. It's because of that combination of exercise, fresh air and the adventure that an e-bike makes possible."

In addition, an electric bike offers the opportunity to get out into nature and explore places you might not otherwise visit. This connection with nature and adventure contributes to a sense of well-being and satisfaction. That is hard to match with indoor activities. And a healthy mind ultimately contributes to a fitter body as well!

Want to know more about wellness? Then read our blog "The guide to buying a fatbike: Here's why buying a fatbike“

As you can see, an electric bike is much more than a convenience tool. It's a smart tool that can help you get fitter in a sustainable, enjoyable way. By enabling longer distances, increasing the frequency of your bike rides and providing customizable support, you train your muscles. You ease your joints and improve your mental health. An e-bike can be a true ally in your health journey.

It's all about your mindset. Think of your electric bike not as a "cheat" but as a tool that enables you to move more. Cycle more often and gradually push your limits. A good e-bike grows with you and adapts to your changing fitness level.

"At STOER Bikes, we believe in the power of electric bikes to change lives," says Joeri. "Our sustainable quality bikes with belt drive are designed to support you in your fitness goals for years to come. For everyday city riding, our CityX is the perfect model, while our UrbanX is ideal for longer distances."

Because in the end, the best exercise is the one you continue to enjoy doing. And an electric bike absolutely provides that. So the next time someone asks you if you're not "really" cycling on your e-bike, you can answer with a smile, "On the contrary, I'm doing a smart, sustainable way to improve my fitness!"

Want to learn more about our fitness benefits? Then read our blog "What is a good brand of fatbike?“