Stationary bikes provide effective exercise because they allow you to select different resistance settings and change your speed as often as you like. Test different stationary bicycles to find one with a comfortable seat. Upright stationary bicycles mimic outdoor bicycles, but semi-recumbent models might be a better choice for you if you find regular bicycle seats uncomfortable.
Function
Stationary bike workouts are an effective way to develop and tone muscles in your legs. Cycling is also an effective cardiovascular exercise, which improves your cardiovascular system, elevates your mood, burns calories and increases fitness. For best results, use your stationary bike every day to keep your muscles toned and to maintain a healthy weight.
Resistance
The resistance settings you select determine the effectiveness of your workout. Increasing the resistance of the pedals makes the exercise more intense, leading to greater fitness gains. But if you select a resistance setting that is too difficult, you will fatigue quickly. Choose a resistance setting that allows you to complete a full workout, or design a customized routine that occasionally changes the resistance so that you have periods of intense exercise alternating with periods of rest.
Weight-Loss Workouts
Exercising on a stationary bike is a suitable choice if you want to lose weight. A 155-pound person burns 391 calories in 30 minutes of vigorous exercise on a stationary bicycle, according to Harvard Medical School. Your weight affects how many calories you burn, so people who weigh less will burn fewer calories, and people who weigh more will burn more. If your stationary bicycle features physical data entry, input your weight to find out how many calories you burn during your workout.
Considerations
If you're planning to buy a stationary bicycle, test many different models to ensure that your purchase meets your needs. Note the noise levels of different machines so you can choose a stationary bicycle that won't be too distracting for other people in your home. Comfort is also important. Look for a stationary bicycle that allows you to adjust the seat and handlebars to your body. Select a model that is easy to program so you can choose or design workouts suitable for your fitness goals.
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