A stationary bike is a common piece of cardio exercise equipment that provides benefits for people of all ages and fitness levels, since it is a low-impact workout offering variable resistance while being easy on your joints. The workout focuses on endurance and strength training, and is sometimes used in recovery techniques.
Muscle Groups
When cycling, all the major muscles in the legs and lower back are stimulated at some time during the workout. The muscles most used are the buttocks (glutes), thighs and calves. The thigh comprises two large muscle groups; the quadriceps at the front and the hamstrings at the back. During the workout, the quadriceps works when the pedal is pushed down and the leg straightens, while the hamstrings work to bend the knee. You can vary the amount of hamstring work, depending on type of pedal used. Regular workouts on the stationary bike also work another muscle – your heart.
Varieties
The two most common types are upright and recumbent cycles. The upright position resembles normal cycling, with several seat and handlebar adjustments. A recumbent bike features a slightly reclined position, which allows users to get on and off the equipment with ease. Less direct force is applied to the knees with a recumbent cycle, because the pedals are in front of the seat instead of directly below it. Another variation is the hand cycle. As the name indicates, it is powered by the hands instead of foot pedals, which allows amputees and people with spinal injuries to work out.
Benefits
Regular cycling will definitely improve leg strength. This workout is also used as a rehabilitation method for certain leg injuries. Since it is a low-key workout, it can be used by people suffering from knee injuries, arthritis or anyone who had hip replacements. You are in control of the speed and resistance of your workout, and the exercise incorporates the use of muscles needed in most daily activities. It is an excellent workout to increase posture, strengthen bones, improve joint mobility, and decrease body fat levels.
Caution
Always warm up prior to a workout, since cold muscles are more susceptible to injury. Be extra careful when riding outdoors on hot days or inside rooms where there is no air conditioning. Drink plenty of water during the workout -- most machines have a receptacle for your water bottle. Stop when you are feeling dizzy, regain your balance and allow your heart rate to return to normal. Dehydration is the main reason people feel dizzy or nauseous, and they may even briefly pass out. Perform a cool-down session at the end of your workout.
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