Exercise bikes or stationary bikes are common pieces of equipment at fitness centers and are great for in-home gyms. Exercise bikes provide benefits for people of all ages and fitness levels, are easy to use and can be compact and relatively inexpensive.
Health Benefits
Cycling on an exercise bike is an excellent aerobic workout, which is when the heart rate is increased for at least 20 to 30 minutes. According to Jonathon Myers in the January 2003 issue of "Circulation," leisurely cycling burns approximately 280 calories an hour and along with other cardio workouts has many health benefits. Some health benefits include a decreased risk of cardiovascular disease, weight management and increased circulation to the lower extremities.
Low Impact
The low impact workout on exercise bikes is great for Individuals with arthritis, knee or hip replacements and fibromyalgia. Exercise bikes are used during rehabilitation for lower-extremity injuries until higher-impact activities can be tolerated. Athletes such as runners ride exercise bikes for recovery and cross training to prevent injury.
Strengthens Legs
Pedaling at higher resistance levels on exercise bikes can strengthen the legs. The cyclist controls the resistance level, therefore controlling the amount of strength training accomplished during a workout. Although many muscles are activated during pedaling, the thigh or quadriceps is the primary muscle group strengthened during cycling.
Convenient
Most fitness centers have exercise bikes and new or used bikes can be purchased for in-home gyms. They usually require very little maintenance and some do not even require electricity to operate. Unlike outdoor bicycles, exercise bikes can be used year round. Most bikes display the duration of the workout, rotations per minute, calories and heart rate. The seated position also makes it easy to multi-task. Cyclists can watch television, talk on the phone or read while working out.
Features
Exercise bikes come in different shapes and sizes with many different features to meet the needs of a variety of people. The two most common types are recumbent and upright. The recumbent bike is where the cyclist sits down in a slightly reclined position. In the upright bike the cyclist sits up just like on a normal bicycle. The seat position on the recumbent bike allows individuals to get on and off the bike more easily and pedal with more ease. The upright bike simulates regular outdoor bicycling. Exercise bikes usually have several adjustments for the seat and handlebars to allow people to comfortably pedal regardless of height and weight. One of the newest features is virtual reality to simulate bicycling on a trail. The bikes have screens or monitors to display various trails. Just click, pedal and enjoy.
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