If you're overweight, exercise and a reduced calorie diet are the ideal combo to shed those extra pounds. Stationary cycling lets you engage in a non-impact activity that's less stressful on your joints. However, MayoClinic.com advises starting your new fitness program slowly, exercising in increments as short as five minutes at a time until your body adapts to the challenges of physical activity.
Put Safety First
Biking, walking, swimming and group classes are a boon to your weight loss program. However, before you jump on a stationary bike or another piece of gym equipment, make sure that exercise won't put your health at risk. Medical and fitness experts list criteria for when you should get your doctor's OK before exercising. The American College of Sports Medicine, or ASCM, advises you to speak with your treating physician if you fall into two or more of these categories: you're overweight or obese; you smoke or recently quit; you have a history of heart disease, high blood pressure, high cholesterol or prediabetes; you're a male over the age of 45 or a female over the age of 55; or you haven't been physically active in the past three months.
Your Plan
The minimum amount of exercise you should strive to achieve is 30 minutes of aerobic activity almost every day a week, along with strength training sessions twice a week. However, when you're just starting out, MayoClinic.com suggests shorter bursts of activity. Pedal on the stationary bike for five minutes in the morning and five minutes in the afternoon or evening. Gradually tack on minutes to your time to build up your endurance. If this isn't too taxing, follow the American Association of Family Physician's advice and cycle three times a week for 20 minutes or longer, slowly increasing the duration and frequency of your workouts. You can break up your exercise in shorter segments of 10 or 15 minutes throughout the course of a day.
Stationary Bike Tips
Keep exercise on a stationary bicycle comfortable by choosing the right gear. The American Council on Exercise, or ACE, suggests wearing padded cycling shorts like the pro cyclists use to avoid chafing. Make sure the seat and handles are adjusted appropriately for your height. Your knee should be slightly bent when you pedal on the downstroke and make sure your legs don't hike over your hips on the upstroke. Avoid clasping the handle too tightly to avoid stress in your neck and back. Lastly, keep a water bottle with you so you can hydrate as needed.
Cautions and Concerns
Group cycling classes are motivating and let you interact with fellow exercisers. However, ACE cautions that these classes may be unusually strenuous and not geared for those just starting out. If your goal is to ultimately join a group cycling class, exercise on a stationary bike solo. Challenge yourself by cycling at various levels of intensity, and join a class after your fitness level improves.
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