There are a variety of ways to improve your health and get into shape. Indoor cycling is an effective activity to help you achieve this goal. Stationary bikes come in a variety of shapes and sizes, and many fold away to accommodate apartment living. The bikes also measure things like heart rate, speed and distance pedaled to help you track your progress.
Fitness
Many people are concerned with getting into shape. While getting fit means different things to different people, the President's Council on Physical Fitness and Sports defines fitness as consisting of several components. Cardiorespiratory endurance, the ability to deliver nutrients and oxygen to tissues and to remove waste, is increased by stationary cycling. Another component is muscular and endurance and strength. Cycling increases muscle strength in your legs and teaches your body to perform hard efforts for an extended period.
Reduced Health Risks
Aerobic exercise, especially stationary cycling, has many health benefits. Regular exercise helps reduce your risk of heart disease, stroke and type 2 diabetes. It also reduces your risk of obesity, high blood pressure, high cholesterol and certain types of cancers. It can also help increase your stamina over time and help reduce the symptoms of depression and anxiety. At least 30 minutes of exercise three times a week can help reduce the rate of cognitive decline in older adults, says MayoClinic.com.
Low-impact Activity
Perhaps one of cycling's best attributes is that it's a low-impact activity, meaning it places little stress on your joints, especially your knees. Indoor cycling is ideal for people who are obese, pregnant or who suffer from arthritis, osteoporosis or balance problems. You're also less likely to injure yourself on a stationary bike than when you ride outdoors. There is no fear of falling over or riding in traffic. And you can adjust the seat height to accommodate your body.
Fitness Tips
It's best to have a workout plan when you ride indoors. This helps you burn more calories, if that's your goal, and monitor your fitness progress. When your body has adjusted to riding after a week or two of easy pedaling, begin an interval program that mixes short, intense efforts with easy recovery. These hard efforts will help increase your fitness and help stave off boredom on the bike. The American College of Sports Medicine and the American Heart Association recommend either exercising five days a week for 30 minutes at a moderate intensity or performing a more vigorous effort for 20 minutes three days a week. An hour of moderate-paced cycling for a someone weighing 155 pounds will burn 493 calories.
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