Stationary bicycles, which are often found in home gyms and fitness clubs, provide an efficient cardiovascular workout. Stationary bikes can provide effective workouts for people with arthritis or those who have lower-back problems, or aches and pains in the joints. Bikes with adjustable settings are also beneficial for those who want to increase intensity for added cardiovascular fitness and endurance.
Description
A stationary bike mimics the movements of a bicycle, requiring gears, a chain and two wheels. However, it is mounted on a stand and stays in place as the rider powers the bicycle pedals with his legs and feet. There are essentially two types of stationary bicycles -- the upright bike and the recumbent bike. Upright bikes are similar to mobile bicycles in that the rider sits atop the seat and the pedals are below. On a recumbent bicycle, the rider sits on a seat and leans against a backrest, with the pedals in front.
Benefits
There are advantages to using a stationary bicycle, according to Spine-Health. For example, bikes generally require little maintenance, the exercise is generally easy to perform and there is little to no physical impact, which protects the joints, bones and muscles. You can also watch television or read while exercising on a stationary bike.
Drawbacks
Due to the nature of the movement, bicycles focus primarily on the lower legs and do not incorporate upper body or core abdominal muscles. To get a balanced, full-body workout, you may need to balance bike exercises with upper-body fitness. Additionally, recumbent bikes may provide less of a cardiovascular workout because they encourage a slower workout, providing less resistance and cardiovascular effort than upright bicycles, according to Spine-Health.
Special Populations
Matthew Goodemate, head physical therapist at Community Physical Therapy and Wellness in Gloversville, New York, says in "Arthritis Today" that indoor cycling provides an efficient cardiovascular workout without putting pressure on the joints. "People with osteoarthritis or rheumatoid arthritis who become inactive because of pain often develop balance problems," Goodemate says, "so they are less likely to injure themselves on a stationary bike."
Choosing a Stationary Bike
As with any other piece of exercise equipment, it is important that you do the necessary research before purchasing a stationary bicycle. The American College of Sports Medicine suggests that you spend time riding bicycle models, noting the seat's adjustability, noise and ease of operation before purchasing a bike. Stationary bikes are not one size fits all, so make special considerations about the positioning of the bike and your comfort level on it. Note whether the machine you are using promotes proper form and good posture. View the monitor and make sure it is readable, has adjustable intensity settings, measures speed and time, and has a heart-rate monitor. When you practice pedaling, check to see whether there is ample room between the seat and the pedals for your legs to fully rotate in complete cycles.
Member Comments