An exercise bike, a staple of gyms and health clubs, is a low-impact way of raising your heart rate and burning calories. This workout apparatus is similar to riding a bicycle outdoors but allows you to make adjustments for resistance and exercise regardless of the weather. Through regular sessions on an exercise bike, you can burn calories and maintain a healthy weight.
Types
Exercise bicycles come in a variety of types that you can select based on your desired workout and comfort level. An upright bike is similar to a traditional bicycle, yet is stationary. Recumbent or semirecumbent exercise bicycles involve being in a seated position and working the legs. This bicycle type may be more comfortable if you experience back pain and require a reclining position. A third type is a dual-action bike, which features moving handlebars that allow you to work both your legs and your arms as you exercise. This provides a total-body workout option but may be more difficult if you experience back pain. Most exercise bicycles offer adjustable resistance options that allow you to pedal faster or build muscle with added resistance.
Benefits
Riding an exercise bike is a low-impact method of exercising, meaning it does not place excess strain on the joints. While riding a bicycle outdoors can be jarring to your lower back, riding an exercise bicycle is a smoother ride that places less stress on your lower back, knees and ankles. Riding an exercise bicycle helps to strengthen your major muscle groups, including the quadriceps and the hamstrings. If you increase the resistance on your bicycle, you will tone your muscles more.
Considerations
Riding an exercise bicycle is fairly safe on your joints and muscles, but you should practice some safety precautions, including a warm-up that involves walking or running for 5 minutes. You should stretch the muscles that you will be working, such as the hamstrings and quadriceps. Following your exercise session, stretch these muscles again and stretch your back by lifting your arms overhead. Hold this position for 15 to 30 seconds, then release the stretch.
Bicycle Adjustments
When using an exercise bicycle, make adjustments for your height. Most exercise bicycles can be adjusted on the seat and handlebars. Your seat should be high enough for you to comfortably extend your legs while cycling, but you should not feel as if you are stretching to extend the leg. Lean comfortably over the handlebars, lightly placing your hands on the bars. You should not place too much weight on the handlebars. If you feel strain in the lower back, raise the handlebars so you do not have to reach as far while riding.
References
- Dick's Sporting Goods: How to Buy an Exercise Bike
- Spine-Health: Exercise Bikes for a Low Stress Work Out; J. Talbot Sellers; April 27, 2005
- Spine-Health: Pain Relief and Aerobic Benefits of an Exercise Bike; J. Talbot Sellers; April 27, 2005
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
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