This seems to be a question that comes up a lot; just how much exercise do you get with an electric bike? Many people believe that since these bikes have a motor they leave the rider mostly stationary, similar to scooters or motorcycles. In truth, while electric bikes are not as physically demanding as regular bikes, there is still quite a bit of cardio to be had.
First of all, let's clarify the difference between electric bikes and regular bikes. Electric bikes are bikes that mostly require pedaling to activate the electric motor system. Scooters, mopeds, and motorcycles differ in that the rider does not have to pedal in order to move the bike. Therefore, an electric bike can be seen as an
active mode of transport whereas scooters, mopeds, and motorcycles are
passive modes of transport.
Many authors have explored the impacts of active transportation modes on physical health. Use of active transportation modes is associated with health benefits such as reduced likelihood of obesity, diabetes, and cardiovascular disease. (Gordon-Larsen et al., 2009; Pucher et al., 2010). Meaning, any kind of activity that involves movement - and gets you off the couch - is beneficial to your health. A light walk around the block every day can have a tremendous impact on your future health, for example.
People who use active transportation modes (bicycling, electric bikes) for at least some of their commute are also shown to be active in other areas of their life (Terzano and Morckel, 2011). Furthermore, having an active commute can greatly reduce the risk of all-cause mortality and to have other positive benefits such as increasing the number of years lived without cardiovascular disease (Ferrucci et al., 1999; Franco et al., 2005; Jonker et al., 2006). Even if you only commute to work one or two days a week using an active mode of transport, you will see an increase in health, and the odds are you might want to be more active on that day.
Many people who work in an office building suffer from the effects of a sedentary lifestyle. They might have long work hours and a family life that makes it difficult for them to find the time to work out and exercise. This seems to be one of the main complaints office workers have: finding the time to work on themselves! According to statistics, most people live within 35 miles of their workplace; so for a lot of people, this makes biking to work almost impossible. Not only do you have to factor in an extra 30 minutes to an hour in your daily commute, you risk showing up to office meetings completely drenched in sweat. While many workplaces offer a lot of amenities; showers are uncommon and do not seem to be on the rise. Here's where electric bikes change the game; they increase the distance that the rider can commute comfortably and reduce the chances of them showing up sweaty and in disarray.
A recent study by the University of Colorado Boulder suggests that regularly riding an electric bike definitely has health benefits. Though they’re pedal-assist, an e-bike can still give you a workout, improving your cardiovascular health,
fitness, and aerobic capacity. Electic bikes are a wonderful alternative for people who are trying to start working out but may not be focused on traditional gym-centric cardio and weight lifting.
The
Journal of Transport and Health did a study which focuses on measuring the impact of walking, bicycling, and e-bike riding on a fixed course. This loop course included a diverse mix of terrains to simulate actual real-world exercise. The conclusion of this study involving 17 participants was that e-bikes still require physical activity, although less so than conventional bikes - particularly when going up-hill. In their study, e-bike exertion was about the same as walking, and level of enjoyment was a little higher than walking as rated by the participants.
As stated earlier, using an e-bike demands less energy than a regular bike, however, e-bikes can introduce a more active and physical means of transportation to otherwise sedentary individuals. The study did reveal that one of the perks of e-bikes was that they removed the terrain barriers that would otherwise scare off riders. In hilly environments, an e-bike can allow the rider to get a pretty intense workout while still getting assistance from the motor. It is definitely possible to get winded and feel muscular fatigue, even with a pedal assist electric bicycle.
In addition, e-bikes promote longer trips, trips to multiple destinations (Langford et al., 2013), and have more frequent trips (MacArthur and Kobel, 2016). The added duration of e-bike trips could enhance the health benefits of e-bike riding by allowing the rider to meet or exceed the national guidelines for physical activity.
Unlike drivers of electric cars who worry about “range anxiety,” electric bike owners don’t have to worry about running out of electricity, the e-bike simply turns into a regular bike, assuming the rider has the energy to pedal a bike that weighs 45 to 60 pounds. Batteries typically deliver 20 to 40 miles of assisted riding, and they can be mostly-recharged in a few hours using ordinary power outlets. Therefore, if you're riding within the city and not in a rural setting, the chances of you being able to recharge your bike are pretty high.
In conclusion, a conventional bike might give you the most exercise, but more users report that they end up riding the e-bike more often. The appeal of longer distances and the ability to ride any terrain (and in windy or inclement weather) inspires riders to ride more frequently. If you are looking for intense sweaty cardio, the conventional bike is the way to go. If you want to go on a long road trip without breaking much of a sweat, the e-bike is favorable over a car... and it still delivers many health benefits.
Additionally, electric bikes offer a wonderful way to get out of the house for the elderly or otherwise house-bound or physically limited riders. A greater number of stable
three-wheeled electric trikes are catering to to this demographic. Indeed, anything that gets people active and enjoying being outside without using fuel or adding to the daily smog and pollution of vehicular transport is by itself a giant advantage. The fact that you can also get more of a workout than sitting in the driver's seat is an added benefit. Therefore, electric bikes are a great way to increase your daily cardio and will often inspire you to remain active in your life.
Sources:
https://www.bicycling.com/rides/beginners/13-things-you-need-to-know-about-e-bikes/slide/1
https://e360.yale.edu/features/will_electric_bicycles_get_americans_to_start_pedaling
https://s3-us-west-2.amazonaws.com/static.peopleforbikes.org/docs/Peterman etal 2016 Pedelecs as a physically active transportation mode.pdf
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20045099
Gordon-Larsen et al. 2009, Active commuting and cardiovascular disease risk: the CARDIA study. PubMed.Gov.
Pucher et al., 2010, Walking and Cycling to Health: A Comparative Analysis of City, State, and International Data
Brian Casey Langford et al., Comparing physical activity of pedal-assist electric bikes with walking and conventional bicycles. Journal of Transport and Health.
Ferrucci et al., 1999; Exploring the effect of depression on physical disability: longitudinal evidence from the established populations for epidemiologic studies of the elderly. PubMed.Gov.
Jonker et al., 2006; Modeling culture in trade: Uncertainty avoidance. Research Gate.
Franco et al., 2005; Effects of physical activity on life expectancy with cardiovascular disease. PubMed.Gov.
Terzano et al. 2011, Walk or Bike to a Healthier Life: Commuting Behavior and Recreational Physical Activity. Sage Journal.
