Stationary bicycles provide an effective workout for several major muscles. While it is primarily a lower-body workout, you use plenty of other muscles. You may find that as you bike longer or at higher speeds, the fat-burning benefits of a stationary bike are accompanied by muscle growth and definition.
Power
The lower body powers you when you cycle on a stationary bike. The quadriceps and hamstrings, the muscles at the front and back of the thighs, push the pedals. The gluteus maximus powers the hips on the downward pedal. The muscles of the calves, the gastrocnemius and soleus muscles, assist in flexing the foot and lifting the pedals.
Stability
The core muscles of the torso stabilize you on a stationary bike. While they are not as important as the lower-body muscles, they help keep your torso upright so that you avoid strain as you exercise. Your abdominal muscles -- the transverse abdominals and internal and external obliques -- and the muscles along the spine all engage while you are cycling. You may never get a six-pack from this kind of exercise, but keeping these muscles healthy is part of safe, effective stationary cycling.
Upper Body
You're more likely to use the muscles of the upper body when you cycle on the road, but you can still work them out on a stationary bicycle. Instead of steering or braking, work out on a stationary bike that has handles that you can pump back and forth to include the triceps, biceps and upper trapezius at the shoulders and upper back.
Heart
The heart gets a workout during stationary cycling. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week to maintain a healthy heart. Stationary cycling helps keep the heart muscle strong so that your body gets the oxygen it needs no matter what activity you're doing.
Member Comments