Stationary exercise bike workouts are a staple option at most gyms and health clubs, providing beneficial cardiovascular exercise. But like all cardio workouts, using exercise bikes elevates your heart rate by varying degrees depending on the intensity and duration of your workout. It is important to track both your heart rate, also known as pulse, and your pulse recovery rate following workouts to ensure maximum benefit from your exercise routine.
LED Pulse Meters Vs. Manual
Most stationary exercise bikes have heart rate monitors that aid in calculating pulse recovery -- the time it takes for your heartbeat to return to its pre-exercising rate. The most common type of exercise bike heart monitor is the pulse grip point, situated on the bike handlebars. These read your pulse from your hands and display the heartbeats per minute on an LED electronic readout, usually located between the handlebars or hand grips. Some exercise bikes even adjust the workout intensity based on the detected heart rate.
If your exercise bike lacks a pulse rate monitor, check your heart rate periodically during workouts by placing a finger under your wrist or on the vein on your neck, counting the beats for 30 seconds, then multiplying that number by 2 for the beats-per-minute figure.
Doing the Math
Recovery pulse rates help you know if you're getting the maximum benefit from your workouts. Calculate this rate by taking the pulse rate from the LED readout -- or the manual pulse -- within 10 seconds immediately following a workout; write down the number. Repeat the process a minute later, either gripping the bike handlebars for a new pulse rate reading or taking a new manual pulse; write down the new number. Subtract the second number from the first number to get your pulse recovery rate.
Significance
The American Heart Association reports that cardiovascular disease is the leading cause of death in the United States, and lack of exercise is the primary contributor to this condition. The main purpose of workouts incorporating exercise bikes is increasing heart rates for cardiovascular health, and your recovery pulse rate is a measure of your heart health and fitness progress. The larger the number reached after calculating the difference between your exercising and resting pulse rates, the better.
Considerations
In addition to LED heart monitors, many exercise bikes can track calories burned, distance traveled and other fitness factors. Keeping an eye on your pulse rate readout can help you determine the optimum conditions for burning fat. According to Free Weight Loss Exercise Programs, stationary cyclists burn the most fat when the heart rate is at 65 percent to 85 percent of the maximum heart rate.
Warning
The American Heart Association cautions not to exceed your maximum heart rate, generally calculated by subtracting your age from 220. For example, the maximum heart rate for a 20-year-old is about 200 beats per minute, so the target heart rate, according to the American Heart Association, is between 50 and 85 percent of that number, or between 100 and 170 beats per minute, for maximum heart health during exercise. MayoClinic.com recommends to consult your doctor before beginning any exercise program if you suffer from heart disease, high blood pressure or other cardiovascular conditions.
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