Bicycling is an excellent form of exercise to increase your muscle strength and endurance. There are several types of cycling bikes to choose from, depending on your needs and fitness goals. The design of the bike affects what muscles are being worked. All bikes work the heart muscle and are an excellent low impact exercise that will increase your over-all health. Pushing down on the pedals works the quadriceps, which is the front of the thigh. Pulling up the pedals works the hamstrings, the back of the thigh. The calf muscles are worked each time you elevate your heel to help pull the pedal.
Mountain Bikes
Mountain bikes are designed to be ridden on trails and rough roads. Mountain bikes are heavy, absorb shock well, and have wide, knobby tires, a narrow saddle and flat handlebars. The core muscles include the abdominals, obliques and lower back, and mountain bikers must engage the core in order to balance across the rough terrain. The upper back and shoulders are worked to keep the rider upright on the bike.
Road Bikes
Road bikes have thin tires, low handlebars and light wheels and are designed for easy climbs and roads. On a road bike, riders are positioned with their arms perpendicular to the ground with a slight bend in the elbows. This position works the upper back, chest and shoulder muscles. The core muscles are used to help the rider balance on the bike.
Triathlon Bike
A triathlon bike is similar to a road bike, but has aerodynamic handle bars, allowing the rider to rest the forearms on the handlebars, taking the weight off the upper body so the lower body can work harder and more efficiently. The steeper seat angle extends the rider's back across the bike, working the lower back and the core throughout the ride. The quadriceps muscles are worked more due to the seat being farther back from the handlebars.
Recumbent Bikes
Different from all other bikes, recumbent bikes have a reclined seat and come in different shapes and sizes. The legs are stretched out in front of you and the handle bars are down by your side. Recumbent bikes work only the leg muscles, as the upper body rests against a backrest.
Stationary Exercise Bikes
Stationary exercise bikes allow bikers to ride in place, and resistance is created by various methods, including magnetic, air and flywheels. Riding an exercise bike uses the leg muscles with very little upper body work, since the rider does not have to balance on the bike.
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