Stationary bikes are a staple of commercial gyms and home gyms. Thanks to the smooth pedaling motion, it's possible to get an effective workout with little to no impact on the joints. Taking a stationary biking class and using your stationary bike vigorously can blast calories, making it an effective way to exercise.
Types
At the gym, you'll notice two or three different types of stationary bikes. Recumbent bikes are the smallest and closest to the ground. They allow you to ride from a reclined position. They're designed to be more comfortable than a traditional stationary bike for longer rides. Upright bikes look more like a traditional bicycle, allowing you to ride from an upright position. Indoor cycles are reserved for group exercise classes, and have adjustable parts and various settings for a workout.
Calories Burned
The calories you burn on a stationary bike depend heavily on your weight, your fitness level and the intensity with which you use the bike. A 150-lb. person using a recumbent or upright bike at a moderate pace for 30 minutes burns approximately 238 calories; the same person pedaling vigorously as part of a group cycle class burns about 375 calories. The calculation also changes when you use more resistance to get a better workout.
Routine
You can amp up your exercise by choosing a cycling routine that uses a variety of speeds and resistances in order to raise your heart rate. If you take a group cycle class, your instructor will lead you through various levels of resistance and speed for the best workout. If you're working out alone, set your bike to a moderate but manageable resistance level and use your speed to discern the intensity of your workout. Start slowly, working up to a fast pace. Then pedal as fast as you can for one minute before dropping back down to your fast pace and back to a moderate pace. This helps burn calories without leaving you bored while on the bike.
Choosing a Bike
When choosing a stationary bike, look for the one you'll use properly the most often for the best workout. If you have trouble with joint pain, a recumbent bike is a better choice. Because your body is stabilized, you may find it easier to use. An upright bike is best for those who want to use the stationary bike without limitations. Test various bikes in the store so you know exactly how it feels and how your body fits on the bike. Look for features such as adjustable resistance and an RPM sensor so you can increase the intensity of your workout through resistance and speed.
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