Stationary bikes have been around since the 18th century, in helping people reach their fitness goals. Stationary bikes are a popular tool for fitness because they can be used indoors when the weather is not fit for riding a bike outside. Stationary bikes provide a low-impact movement and all types are available, even ones that help to work the upper body at the same time.
Uses
Stationary bikes are used for fitness and to train for outdoor cycling events. Besides training and maintaining a healthy physique, stationary bikes can be used for physical therapy. The low-impact movement of the bike provides less stress to the joints and muscles of the body.
Program
Programs for training on a stationary bike can vary from 30 minutes of steady riding or 15 minutes of high intensity interval training, better known as HIIT. To increase the intensity of a steady ride, raise the resistance levels, if available. Complete a HIIT workout by riding steadily for at least 60 seconds then increase speed to your maximum level for 30 seconds. Repeat that cycle for at least 15 minutes.
Benefits
Stationary bikes are good for those with lower back problems because they are easier on the back. Also, clips on the pedal are available to strap your feet in, allowing someone to pedal with one leg, if necessary. It produces stronger muscle in the quadriceps, which is good for someone who desires that but cannot use other equipment. A stationary bike can be used indoors and set at different levels to provide proper training for outdoor events. Bad weather or uneven or dangerous terrain may prevent a cyclist doing enough training.
Types
Types of aerobic stationary bikes include an upright, recumbent, dual action and mini exercise bikes. Upright bikes are similar to regular bikes, while recumbent bikes provide more support with a chair-like seat. Dual-action bikes provide upper body exercises with handles to move along as you pedal, and mini exercise bikes do not have seats or handlebars and can be pedaled with legs or arms.
Tips
Make sure your seat is high enough so your knees are not bent further than a 90-degree angle and that your knees are only slightly bent when the pedals are the furthest away. If you have back problems, a recumbent stationary bike is the best option to provide more support. However, you will get a more intense workout on a stationary bike that has no back.
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