A Wheely Good Workout
Stationary biking is one of the best low impact exercises around. It requires minimum effort and is a good starting point for those new to using cardiovascular equipment. Stationary biking also lessens the chance of injury. The downside is that it can also be boring. The inclination is to read or watch the tube, but again I advise you to concentrate on the workout. Also, be aware of the tendency to pedal too slowly. Merely coasting along will not get your heart rate up where it should be to get the cardiovascular benefits you’re after. Almost all bikes come with a heart rate monitor, timer, various resistance levels, and a calorie counter. Pre-installed programs give riders the option of training for strength, a ride in the park, rolling hills and plateaus.
Types of bikes
Upright - May have moving handlebars to work upper body. Gives you a great quadriceps workout. Set the seat at a height where your knee is only slightly bent on the down stroke, and choose a seat that is well padded and wide enough to be comfortable. Many an exerciser has experienced post workout soreness and cramping from being perched on a narrow seat.
Recumbent - This bike has a seat with a back for added comfort. Your legs are extended out in front of you instead of down. The recumbent bike is an excellent piece of machinery for those with back or knee problems. Don’t be fooled by the relaxed position. You can really work up sweat and burn some serious calories. It also tends to provide more of a hamstring and gluteal workout.
Johnny G
Back in the late 80’s a cyclist in California named Johnny G had a bright idea. He thought it would really be cool to take an ordinary stationary bike and make it more like an outdoor racing bike. The spinner was the result. Its flywheel is bigger on and allows for more momentum. Spinning is a group exercise with an instructor who regularly gives commands to speed up, slow down, and increase resistance. Music and visualization techniques are used to spur spinners into a high intensity workout. Spinning also involves lots of standing up and sitting back down on the bike. Saddle shorts are recommended. Expect to sweat like crazy and burn anywhere from 400-600 calories during the 45 minute class.
Upright and recumbent bikes cost anywhere from $200-$800. Try out the seat before you buy it and if you have small children look for a bike with an enclosed flywheel. Now you know all about stationary bikes choose your favorite style and have a wheely good workout. (I know, that was cheesy)
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