Factors involving outdoor weather, light conditions and the schedules of users all come into play when deciding the best time to use a stationary indoor exercise bike. Though often not as enjoyable as outdoor road bike riding in prime weather conditions, indoor exercise bikes offer several advantages, particularly when times of day and year become important.
Indoor Function
Periods of inclement weather are prime times to use indoor stationary exercise bikes. The machines allow cyclists living in regions with long winters to maintain conditioning at times when ice and snow make riding outdoors uncomfortable and dangerous. Indoor exercise bikes also offer alternatives to outdoor riding when the need or desire to watch children, catch favorite television shows or other factors prompt riders to stay close to home. Several fitness and exercise websites recommend stationary exercise bikes for all of these reasons.
Time-of-Day Considerations
Two main time-of-day considerations exist for deciding when to use exercise bikes. First, those who normally cycle outdoors on traditional bicycles could consider using indoor exercise bikes at night, when outdoor lighting conditions make for unsafe riding. Bike lights may help but are a poor substitute for the safety of indoor stationary riding at night time.
The other consideration when deciding to workout using a stationary exercise bike is the time of day that best accommodates exercise within one's personal schedule. The owner of an exercise bike -- or member of a gym or club that has these devices -- has flexibility to use them whenever he finds it convenient. Weight Loss Exercise Programs recommends blocking off about 30 minutes for each workout for optimum health benefits.
Body Benefits
The main benefit of all cycling -- whether indoor stationary or outdoor distance riding -- is cardiovascular health. Cycling elevates heart and breathing rates, causes perspiration and ultimately burns fat if workouts are long enough. FitnessProposals.com notes that stationary bike riding tones muscles, increases stamina and boosts the metabolism. But most cycling workout sites also note stationary or outdoor cycling require longer workout durations than some forms of exercise for maximum health benefits and calorie and fat burning. Bikes also work mainly on leg muscles, so other types of exercise are needed to round out a workout session.
Time Frame for Riding
Weight Loss Exercise Programs recommends cycling for 20 to 30 minutes at a pace that keeps one's heart rate at about 65 percent of the maximum. Many indoor stationary bikes digitally monitor a user's heart rate during the workout, and most exercise bike manuals and health clubs make available charts for calculating heart rate percentages (see "Resources"). Riding should not be done for long durations if knee pain, dizziness or other major discomfort develops.
Things to Avoid
Regardless of any of the time considerations for stationary cycling, workouts involving knee pain, back pain or other discomfort quickly halt enjoyment, leading once enthusiastic users to give up. Stationary cyclists should avoid potential discomfort by properly adjusting the machines, something that may be necessary to do before every use in a health club or gym setting. On upright exercise bikes, cyclists should raise the adjustable seats high enough that legs are nearly straight (with a slight bend of the knee) when feet are on the peddles and legs fully extended. This will maximize the range of motion without overexerting knees. Those suffering chronic back pain should consider recumbent exercise bikes, which have back rests, sit lower to the ground and require a slightly reclined posture, putting most of the workout on the legs while protecting tender backs.
Member Comments