Stationary Bikes For Exercise

The Centers for Disease Control and Prevention suggests that all Americans get at least 150 minutes of exercise a week. Although this can be done on your own through treadmills or weight machines, an indoor cycling class can alter your routine and provide an intense workout while providing a measure of fun. Indoor cycling is performed on specialized bikes and often to the beat and speed of music to provide a strength-training and aerobic workout.

Aerobic Exercise

Indoor cycling bikes help you reach the Centers for Disease Control and Prevention-recommended fitness goals through the aerobic exercise it creates. Indoor cycling requires a substantial amount of energy, which in turn increases your heart and respiratory rates. The number of calories you burn depends on how high the resistance level is on your bike and the speed. The average 145-pound person can burn an estimated 461 calories per hour.

Muscles Worked

Indoor cycling also provides strength-training benefits, especially for the muscles of your lower torso, including the calves, quadriceps, glutes and hamstrings. These muscles are worked as you support your body weight and power the pedals of the bike by extending and bending your knees while pushing and rotating your legs. Core muscles may also be worked during an indoor cycling session as the muscles of your back and abdominals are needed to stabilize your body while leaning forward on the bike.

Benefits

The aerobic benefits of indoor cycling combined with weight loss helps strengthen your heart and lungs, as well as decreasing your risks for several chronic diseases or health problems such as heart disease, diabetes, arthritis, stroke and even some forms of cancer, according to the Mayo Clinic.

Safety and Common Issues

If you have never taken an indoor cycling class, you may experience problems with pain near the genital region where your body makes contact with the bike seat. This pain is often a result of saddle sores or bruising from the impact of your weight against the design of the seat. The discomfort can be lessened by using a gel-pad bike seat. Listen to your body for any signs of nausea, light-headedness, dizziness or pain. If you experience these signs, reduce your cycling intensity or get off the bike until the symptoms subside.