Bicycle riding is a popular form of exercise and recreation in the United States. According to 2002 research published by the U.S. Department of Transportation, approximately 57 million Americans older than the age of 16 rode bicycles in the summer of that same year. However, when the weather becomes cold those same people may turn to stationary bicycles as an alternative to riding outdoors. While substantially different from outdoor cycling, stationary bicycles provide you with significant health and safety benefits.
Function
Stationary bicycles provide a stable and safe arena to work out when compared with outdoor cycling. By reducing the amount of distractions you need to pay attention to, such as traffic, you are better able to focus on an intense workout. They also allow you to exercise in greater comfort during the extreme temperatures of the winter and summer months.
Calories Burned
Research published by the Harvard Medical School in 2004 indicates that riding a stationary bike and a mobile bike have similar benefits when it comes to weight loss. According to the data, a 155-lb. person biking outside at a steady pace between 14 and 15.9 mph for 30 minutes would burn 372 calories. The same person exercising vigorously on a stationary bike for 30 minutes would burn 391 calories.
Expert Insight
The American College of Sports Medicine states in its guidelines on stationary bikes that proper adjustment is just as important for this type of exercise equipment as it is for road cycles. The seat angle should be level to evenly distribute your weight and the height of the seat should be at a level where there is only a slight bend in your knees at the lowest point in the pedal stroke. Once the seat is properly positioned, adjust the handlebars so you have a comfortable reach to the controls and a slight forward leaning position if it is an upright stationary bike. Proper form on the bike will prevent injuries and lower body pain.
Types
The two main types of stationary bicycles are upright and recumbent. Both types of cycles provide you with cardiovascular benefits. Upright cycles are slightly better for strength training your legs because they allow you to stand and pump the pedals at a higher resistance setting. Recumbent bikes place less stress on your hips and glutes by placing you in a partially sitting position. This is good for older riders or those with existing injuries.
Disadvantages
The main disadvantage of a stationary bicycle is that it is easy to become bored and lose motivation for your exercise routine when the scenery never changes. Add variety to your indoor workout plan by riding at different resistance settings and challenging yourself in unique ways from week to week. Stationary bikes also give you the chance to watch television, listen to music or read as a form of entertainment while you exercise.
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