Stationary Bikes
What is a Stationary Exercise Bike?
Stationary cycles are the standard type of
exercise cycle found in gyms and fitness studios. They have pedals, though
no wheels, and the pedalling exercise it provides, offers the user an
effective lower body workout with good cardio-aerobic benefits. A quality
stationary bike has controls which allow the user to adjust the resistance
of the pedals, (so it feels like you are cycling up or downhill as on
a regular bike) and a display console which provides feedback on speed,
distance cycled, calories burned, and sometimes heart-monitoring data.
Proper Positioning for Fitness and Comfort
Correct positioning on a stationary bike
is critical - one of the biggest reasons people stop cycling is because
of discomfort. Adjust the seat when you mount the bike so that your leg
is almost straight when you pedal down. If your seat is too low your knees
will be bent and your knees and hips won't get a full range of motion.
Adjust the handlebars to allow for a comfortable forward-leaning position.
Handlebars that are too high will put excessive pressure on your seat,
while handlebars that are too low may result in lower back soreness and
arm and shoulder fatigue.
Muscles Worked by Stationary Bike
As well as being a reasonably good aerobic
workout, cycling exercises the thigh muscles like the quadriceps (eg.
Rectus Femoris, Vastus Lateralis [Outer-Thigh] Vastus Intermedius [Inner-Thigh]
and Vastus Medialis). Exercising on a stationary bike also burns calories,
although less than other fitness equipment like elliptical trainers or
treadmills.
Stationary Bike and Weight
Control
Stationary Bikes improve health and fitness,
build muscle tissue, and develop a leaner body shape. They also help to
raise metabolism and may also help to develop a flat stomach. To lose
fat tissue, and reduce weight, workouts using a Stationary Bike need to
be combined with a calorie-controlled diet. Because unless you create
a calorie deficit, you can't burn fat and therefore lose weight.
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