Stationary bicycles come in many shapes and styles. Many facilities offer three or four different types of stationary cycles, making it hard to know which one is best for you. In general, make your bike choice based on your own personal preference. Each bike offers slightly different benefits, but all of them provide you with an effective and safe form of exercise. Try them all and stick with your favorite, or allow yourself to cycle through each type, keeping your workout fresh.
Types
Most gyms offer three types of exercise bike: upright, recumbent and group cycle. Typically when you think of a stationary cycle, you probably think of the upright or recumbent bikes. These cycles offer electronic panels that allow you to choose your exercise program, the time of your workout and the resistance level. Group exercise cycles look similar to an upright bike, but the exercise itself feels more like riding a bicycle outdoors.
Function
Regardless of the type of cycle you choose, stationary bikes provide you with an effective cardiovascular workout. As you press your legs against the resistance of the pedals, your heart and breath rate increase. As you continue exercising for 20 or 30 minutes, the increased stress placed on your cardiovascular system results in improved overall aerobic fitness. The stationary cycles can also increase your muscular endurance as you increase the resistance of the exercise, causing the muscles of your legs to work harder.
Features
The upright cycle offers a large, padded seat set vertically above the foot pedals. When you sit on the bike, your legs hang down to reach the pedals. The arm handles sit approximately parallel to the bike seat, requiring you to lean forward slightly to grip them. The electronic panel allows you to choose exercise programs and increase the resistance in the pedals.
The recumbent cycle offers a wide seat with a backrest. When you sit on the bike, you have to reach your legs horizontally in front of your body to reach the foot pedals. The bikes provide hand grips next to the seat or directly above the pedals, next to the electronic panel. The panel of the recumbent bike functions like the upright bike's panel.
The group exercise cycle looks very similar to the upright cycle, but lacks the electronic panel and large padded seat. Generally, the seat saddle looks more like that of a road bike -- a little more narrow and a little less padded than the upright bike. The seat height, seat angle and handle height can all be adjusted. Additionally, you manually change the resistance of the pedals by rotating a nob on the bike's frame.
Benefits
Cycling on any exercise bike can improve your cardiovascular fitness and increase muscular endurance, but there are other benefits as well. For one, the low-impact exercise makes it easy on the joints, and provides a good workout for individuals with back pain or other injuries. Also, the wide and supportive seat of the recumbent bike often make it a comfortable form of exercise for overweight or obese individuals.
Considerations
Always adjust the seat of any exercise bike to the appropriate position before starting your routine. When you sit on the seat and place your feet on the pedals, cycle through the full rotation. As you extend your legs, your knees should almost fully extend, leaving only a very slight bend in your knee.
Member Comments