A stationary bike provides a workout where you control the speed, the tension, the terrain and the temperature. You may refer to it as indoor cycling or group cycling. Regardless of the name, this cardiovascular workout can be a welcome addition to any exercise program.
Cardiovascular Workout
Cycling is a cardiovascular exercise. It increases your heart and breathing rates as your body uses oxygen to continue the activity, and improves the way your cardiovascular system operates. The improvements you may see include a reduced resting heart rate, lowered blood pressure, improved cholesterol and weight loss. Some bikes are upright and others are recumbent where your legs are positioned in front of, not underneath, your body. Stationary cycling is usually performed at one consistent speed throughout the workout. A 160 lb. person pedaling at a 10 mph pace for 40 minutes uses approximately 292 calories.
Indoor Cycling
Indoor cycling guides you through a ride. You control the pace and resistance of your own workout, but the instructor tells you when to increase your speed, when to stand up, or when to increase the amount of tension on your wheel. As a beginner, select a 30-minute class that will teach you proper body alignment and the basic cycling exercises. As your endurance improves, take a 40- to 45-minute class. Since the exercises during an indoor cycling class vary in intensity levels, the calories burned during a 45-minute class can range from 350 to over 600. Your calorie expenditure depends on how much you weigh.
Endurance
If you are seeking to improve your endurance on a stationary bicycle, perform speed intervals. These drills alter quick pedaling paces near 100 rpm with recovery paces, such as those between 60 and 80 rpm, for an interval workout. Select your intervals based on time, allowing for twice the amount of recovery time: If you sprint for 30 seconds, slow your pace and recover for 90 seconds.
Strength
You can select exercises on an indoor bike that strengthen your legs as well as improve your cardiovascular system. You can increase your resistance level to perform a climb. Sit or stand as you slow your pedal. Use your legs to muscle up the envisioned hill. You can exercise your legs in an interval type workout as you perform jumps on a bike. Jumps involve moving your body in and out of the saddle: You pretend to jump as you alternate between standing and sitting as you pedal. A hover concentrates on the muscles of your backside. During a hover, lean your upper body forward toward the handlebars as your lower body hovers over your seat. Contract your backside to maintain the position.
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