The American College of Sports Medicine and American Heart Association assert that aerobic activity is not only helpful, but actually critical for healthy aging. Biking has proven to be an aerobic activity that is easier on the body than running, while still providing the benefits of aerobic exercise. Recumbent stationary bikes provide the benefits of biking during any type of weather with as little impact on the back as possible.
Stationary Benefits
Stationary bicycles are a realistic alternative to standard bikes. They work well for those who cannot make it out or who would rather exercise in the comfort of their home than out in the elements. Typical stationary bikes can provide a burn of up to 250 calories for 30 minutes of exercise, according to the American College of Sports Medicine. Stationary bikes offer an accurate simulation of actual bike riding while allowing the rider to manipulate the difficulty level of the ride. They can easily fit into your house and permit you to exercise at your convenience, no matter the weather.
Recumbent vs. Upright
Recumbent bicycles position the rider in a sitting position in a bucket-like seat. The recumbent position removes some of the stress off the cyclist's joints, taking the weight pressure off the pubic bone and hands. With a recumbent bicycle, the body weight is distributed across the back and buttocks, while the arms, wrists and shoulders remain relaxed. This relieves any pain in the shoulders, back, and arms that would normally accompany a long ride on an upright bike. Upright stationary bikes put the rider in an upright position where the weight of the body is distributed onto the legs, adding pressure on the joints.
Cardiovascular Exercise
Recumbent stationary bikes are useful for cardio workouts, whether you are training for a race or simply biking to stay healthy. The ACSM and AHA recommend moderate intensity cardio workouts for 30 minutes a day five times a week. Moderate intensity implies that you are working hard enough to raise your heart rate and break a sweat, yet can still carry on a conversation. Recumbent stationary bikes offer the cardio workouts that meet these recommended guidelines.
Programs
The benefits of the recumbent stationary bike include the programs it offers. Recumbent stationary bicycles have a variety of workouts programmed into their training system. These programs allow you to customize your workout specifically to your desired goals. The resistance is built into the pedals, so as your program intensity changes, so will your pedal resistance, simulating a real bicycle ride. Programs may range from fat burning to muscle building. Upon choosing your program, the resistance and speed will vary throughout in order to help you reach your desired fitness outcome.
Versatility
Medically, the recumbent bike has benefits that the upright bike does not provide. Because of this, many who cannot ride an upright bike comfortably can ride a recumbent bicycle. If your body cannot withstand the pounding of running or other high-impact cardio activities, the recumbent stationary bike is an easy solution. Because of the seated position, even overweight individuals can use the recumbent bicycle to begin a regular weight-loss cardio program.
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