Stationary bikes offer effective home workout options provided you use the stationary devices properly. Indoor cycling bikes offer you an indoor experience closely matching what you can obtain from traditional outdoor road bicycles, making them popular for offseason conditioning in the comfort of your home. Proper adjustments and knowing your limits are essential to safe use of these devices, especially in the home setting.
Functional Advantages
The top advantage of these bikes over other stationary cycles is the close match to actual road cycling. They mimic road bicycles in both shape and feel, and an adjustable front flywheel simulates various grades of riding by creating heavier or lighter pedaling resistance. Indoor cycling bikes often are more compact than heavier stationary bikes with on-board LED computers, making these cycles a good fit for small spaces in the home. They offer one of the best options for cycling conditioning during inclement weather for those who crave the feel of a traditional road bike.
Health Benefits
Indoor cycling workout programs -- available through health club classes or through videos for the home -- burn about 500 calories per workout session because of their duration and intensity, according to workout website Fitness Obsession. They also offer the same cardiovascular workout and conditioning as traditional road cycling and muscle strengthening -- predominantly for the lower body. While providing cardiovascular health benefits, cycling in general is low-impact exercise that puts less pressure on feet and knees than running.
Adjustment Considerations
Properly adjusting the stationary bikes -- especially seats -- is key to the most beneficial home workout. Seats adjusted too low mean legs remain bent during the workout, causing knee fatigue and possible injury over time, according to Cycling Performance Tips. Bike seats set too high cause overextension of the knees, which can lead to fatigue and possible injury. To keep knees healthy and to maximize the workout, seats should rest high enough on the frame so your legs are nearly straight -- with just a slight bend in the knee -- when pedals are at their lowest position in the wheel rotation.
Home vs. Health Club
Though they involve an initial expense -- in some cases hundreds of dollars -- indoor cycling bikes over time provide workouts at a lower cost than potential health club memberships paid year after year. Stationary bikes in the home also allow you to work at your own pace and design your own workout plans rather than following the lead of class instructors. On the other hand, club classes are available at various ability levels and allow interaction with trainers. That can sometimes mean more effective, measured workouts.
Warnings
Cyclists overheat more quickly during indoor riding than while participating in traditional outdoor road biking because of a lack of air flow and wind current. Cyclists using stationary bikes in the home or health club should keep a water bottle handy and regularly hydrate during workouts. You should cease workouts if you experience any dizziness or any light-headedness or have breathing difficulty, and you should consult a doctor before using any stationary bike if you have existing heart or breathing conditions.
Member Comments