Stationary bikes are one of the most popular cardio machines and you'll find one in just about every gym. This article provides information about the different types of bike, their advantages and disadvantages and some tips on how to use them effectively.
There are two types of bike; upright and recumbent. Upright bikes are like a regular bike except that you don't get to go anywhere! Recumbent bikes have bucket seats with the pedals out in front of you. They're both equally effective and it's up to you to find which one you prefer. The recumbent provides more back support and will be more comfortable if you suffer from lower-back pain. The recumbent is also more comfortable for newbies and people with a heavy build.
Bikes are easy on your knees, are great for toning your thighs and provide a fantastic aerobic workout. They're also better than other cardio machines if you want to read while working out.
If you're a keen cyclist you'll soon notice that stationary bikes don't feel the same as an outdoor bike because the pedal positions are different and the seats are usually wider. Stationary bikes don't allow you to lean forward as you do on an outdoor bike.
Here are some tips to help you get the most from using a stationary bike and to avoid injury and discomfort:
Set the seat correctly. The best position is where; your leg is almost straight when the pedal is at its lowest point, you're not straining your hips when pedalling and your knees don't feel crunched at the top of the pedal stroke. Set the handlebars correctly. You should be able to hold the handlebars with your arms extebded at shoulder height. You shouldn't have to wiggle to get comfortable. Understand the display panel. Different bikes have a different levels so don'y assume that the effort required at say level 5 is the same on all bikes. Check the range and select the appropriate level for you. Also, check the revolutions per minute (rpm) you are doing and vary it over time. For example, try 70 rpm for 5 minutes and then 100 rpm for 1 minute at the same tension level. Adjust the pedal straps. It's always more comfortable rdiding a bike with pedal straps but adjust them so that they are not too tight or too loose and your feet feel comfortable. Pedal correctly. Press from the ball of your foot and through your heel as you push down on the pedal and pull up with the top of your foot on the upstroke. Don't crouch forward. This will cause back and neck pain. Keep your chest up, shoulders back and down and your ears in line with your shoulders. And remember, you're not trying to work your whole body with a stationary bike workout.
Stationary bikes are solid, proven cardio machines and by following the tips in this article you should be able to ride them effectively so that you burn the most calories and avoid injury.
