Exercise bikes, also called stationary bikes, operate similarly to regular bicycles while allowing you to work out in a small indoor space. They are also low-impact and allow you to exercise without jarring or shocking the joints in your body. If you ride an exercise bike regularly, you will get a number of significant health benefits.
Basics
Exercise bikes come in two main forms: standard upright and recumbent bicycles, which sit lower to the ground and require you to sit and pedal with your legs in front of you. In order to stress your body when you ride it, your bike must provide some form of resistance to the motion of your legs. Devices used for this purpose include magnets, friction belts, friction wheels, fans and hydraulics systems. Some bikes also come with computer systems that allow you to monitor your progress or set up a customized exercise routine.
Aerobic Benefits
When you ride an exercise bike, you engage your body in aerobic activity. Aerobic exercises make you use your muscles repeatedly for relatively extended periods of time; in turn, this forces your lungs and heart to work harder to increase your supply of vital oxygen. Over time, the effects of regular aerobic activity will strengthen your heart and lung function and improve your physical and mental health in a variety of other ways. Cycling is considered a moderate-intensity form of aerobics, which means it accelerates your heart rate but still allows you to breathe normally enough to hold a conversation.
Special Benefits
In addition to providing the benefits of aerobic activity, riding an exercise bike can provide you with several unique benefits. For instance, if you have arthritis in your hips, knees or ankles, you can use an exercise bike to minimize joint stress and lower your risks of exercise-related injury. If you have back problems, riding an exercise bike can help you strengthen the muscle groups that support proper back alignment. If you have back pain, riding an exercise bike may also subtly alter the ways in which your body perceives that pain and reduce your feelings of discomfort during everyday activity.
Considerations
To safely enjoy the benefits of riding an exercise bike, you must adjust your bike's handlebars and seat to make them fit your body's proportions, the American College of Sports Medicine notes. If the seat of your bike is tilted upward, you can put undue pressure on your groin. If it's tilted downward, you can force your arms and shoulders to carry too much of your body weight. If you raise your seat too high, you can also put unhealthy pressure on your groin. If your handlebars are too low, you can develop soreness in your lower back and fatigue in your shoulders and arms. If your bars are too high, you can place undue pressure on your buttocks. Consult your doctor before you begin an exercise bike routine.
References
- American College of Sports Medicine: Selecting and Effectively Using a Stationary Bike; Allen Parcell, Ph.D., FACSM; 2005
- Spine-Health: Exercise Bikes for a Low Stress Workout (Pages 1 and 2); J. Talbot Sellers, DO; 2005
- Arthritis Today: Benefits of Stationary Cycling
- Mayo Clinic: Aerobic Exercise; Top 10 Reasons to Get Physical (Pages 1 and 2) February 2011
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?; May 2010
Member Comments