Stationary cycling is the perfect option for someone who wants to exercise at home or who needs an alternative to cycling outside at night or when the weather is bad. You can also find stationary bikes in most gyms to use on your own or as part of group exercise in a stationary cycling class. Before you purchase a stationary bike, consider what your exercise needs are and what size exercise bike will best fit in your living space.
Health Benefits
Stationary cycling promotes a strong heart and lungs. It is a terrific cardiovascular exercise, which helps reduce your risk of heart disease, stroke, high blood pressure and diabetes. As stationary cycling is a low-impact exercise, it is easy on your joints, specifically the knees. According to Karen Hambly, a sports scientist and physiotherapist, biking is a common form of rehab after injuries and surgery and is also recommended for those with arthritis.
Bike Benefits
Many people prefer to exercise at home on a stationary bike because it's convenient to set up and use. Modern stationary bikes are fairly compact, and many fold up to fit in tight spaces for easy storage -- perfect for apartment dwellers. Exercising at home also allows you to control the room temperature and watch your favorite television programs or listen to music while you pedal. Riding indoors is also much safer than riding a bike in traffic, where you have to maintain your balance and be alert at all times.
Weight Loss
A stationary cycling workout helps build cardiovascular stamina, especially if you push yourself to exercise harder on the bike or perform intervals to increase your heart rate for short periods of time. Because of this, it's also a successful activity for weight loss. According to the American Council on Exercise, a 150 lb. person who rides a stationary bike at a speed of 12 to 13 miles per hour will burn approximately 544 calories in one hour.
Other Considerations
Many stationary bikes have heart rate monitors built in. This is a good option, as it allows you to track your heart rate to keep abreast of how hard you are working. Many bikes will also display speed and distance traveled, which is another way to track your progress. A stationary bike will also increase the muscle strength in your legs and help you gain muscle tone.
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