Stationary Bikes And Health Benefits

Stationary bicycles have many advantages over outdoor bicycle riding. They allow individuals to ride in all types of inclement weather, socialize and ride with others of varying fitness levels, customize their resistance and intensity levels, and avoid the potential risks of crashes and other accidents. Stationary bicycles also provide many of the same health benefits that are available through outdoor bicycle riding.

Cardiovascular Health

Stationary bikes are particularly useful for those who want a complete aerobic workout. Pedaling at a moderate pace will increase the heart rate and blood flow to all parts of the body. Adding other factors, like resistance, can help to raise the heart rate even more. Maintaining a stationary bicycling routine over time will help to improve the heart's functioning by making it more efficient, ameliorate blood circulation, and increase lung capacity and endurance.

Weight Loss

The stationary bicycle is effective when it comes to burning calories. A 150-lb. individual can burn up to 550 calories in one hour of moderate stationary bicycling. To lose one pound, you must burn 3,500 calories more than what you have consumed. Measuring this loss over a three-week period means that a 150-pound individual could lose about a pound in that time period just by bicycling for 30 minutes a day, four times a week.

Strengthening and Toning

The programmable resistance feature available on many stationary bicycles is useful to tone and strenghten muscles. Stationary bikes primarily target the hamstrings, quadriceps and gluteal muscles. Increasing resistance means that these muscles will work harder and subsequently develop greater strength.

Even without adding resistance to a stationary bicycle ride, the legs are constantly engaged with the push down-pull up motion required by the pedals. Strengthening and toning of the abdominal muscles can also occur if these muscles are kept contracted throughout the ride.

Mobility

While on a stationary bicycle, individuals are constantly moving their knee and hip joints. Maintaining a regular and ongoing stationary bicycle routine ensures that these joints stay healthy and do not lose their flexibility. This is particularly important throughout the aging process, as decreased levels of activity can result in stiff or painful joints. Individuals who have experienced knee injuries or undergone knee surgeries will find that stationary bicycle riding, especially recumbent versions, is helpful in rehabilitation.

Mental Health

Engaging in routine stationary bicycle riding also benefits mental health. The exertion levels involved with this aerobic activity help to reduce depression and eliminate anxiety. The weight loss and muscle toning that occurs once a regular bicycle riding schedule is established can also help individuals to improve their self-esteem.