The muscles worked by a stationary bike include the heart, leg muscles, and to a lesser degree, the abdominals and back muscles. Because stationary bikes are kept upright by their frames, you will not use your arms or upper back muscles to help steer and balance the bike. Both upright models and recumbent models of stationary bikes will provide you with an excellent low-impact aerobic exercise that will increase your muscle strength and cardiovascular endurance.
Cardiovascular System
Stationary bikes are a form of aerobic exercise and the most important muscle worked by a stationary bike is the heart muscle. Stationary bikes will work the entire cardiovascular system, increasing the heart’s ability to pump blood more efficiently and resulting in a lower resting heart rate. The lungs will also benefit from aerobic exercise by becoming stronger. All types of stationary bike will give you the opportunity to exercise your heart and lungs, says the Cycling Fitness Center website.
Upper Legs
The leg muscles get a workout on bikes, and stationary bikes are no exception. The primary leg muscles used in cycling are the quadriceps and gluteus maximus. The quadriceps is a group of four muscles located on the front of the thigh. These muscles are responsible for extending and straightening the leg, and are among the largest muscles in your body. The hamstrings are located on the back of the thigh and will also get some workout from a stationary bike, since they bend the knee and pull the lower leg backward. The gluteus maximus assists with moving your leg at the hip and is very active during cycling.
Other Muscles
Unlike cycling outdoors, stationary bikes do not make use of the arms or shoulders to steer or help to keep the bike balanced, although even regular bicycles do not work these muscles extensively. The lower leg muscles don’t get much of a workout unless toe clips are used on the bikes, and then the lower leg muscles assist with pulling the pedals up. The muscles that maintain your upright posture, including the rectus abdominus and the back muscles, are worked slightly, but not enough to strengthen them.
Upright Stationary Bikes
Upright stationary bikes include those resembling a regular bike with a high seat and those specifically designed for indoor cycling classes. Both models will work the cardiovascular system and the leg muscles, primarily the quadriceps and gluteus muscles. Upper-body muscles and the core muscles that support the trunk are more likely to be engaged when riding an upright stationary bike. You will be sitting straight up, and you will use those muscles to maintain your posture.
Recumbent Stationary Bikes
Recumbent stationary bikes are designed so that you sit as though you were in a chair. The wheel and pedals are out in front of you, requiring you to raise your legs and push them away from your body. Because of that, the leg muscles are used more on recumbent bikes than on upright models. Recumbent bikes allow you to sit closer to the floor and are easier to get on and off. For people with back problems, recumbent bikes may be a better choice because the seat back allows for support. The larger seat on a recumbent bike also creates a more comfortable position for riders and can eliminate pressure problems caused by regular bicycle seats, especially for men, says the Pioneer Thinking website.
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