A stationary exercise bike is machines with huge health benefits if used properly. It is actually an exercise equipment for indoor cycling. This bike usually feature a saddle, pedals, and some form of handlebars arranged as on a bicycle.
In other words, a stationary exercise bike is a special-purpose machine that resembles a bicycle without wheels. Riding a stationary exercise bike has a lot of health benefits, such as strengthening the heart, muscles, and lungs and burning calories and body fat.
In addition, a stationary exercise bike put your joints under less stress compared to some other types of cardio equipment or machines. Nonetheless, a stationary exercise bike still offers an excellent aerobic workout.
Stationary exercise bike types
Generally, there are three main types of stationary bikes:
- Upright
- Recumbent
- Dual-action
Each offers slightly different benefits depending on your workout goals, fitness level, joint health, etc.
You may focus on just one bike, or you may try all of them to choose the one that best suits you.
1. Upright bike
This is one of the most popular and common types of stationary exercise bike. The upright bike is very similar to a regular bicycle, with its pedals positioned under your body.
In addition, this type of bike strengthens your leg, core muscles and provides a full cardio workout. The upright bike can also be used both standing or sitting, depending on your preference.
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2. Recumbent bike
This type of bike is a great choice if you have injuries or joint issues or you have limited mobility. With this stationary exercise bike, you sit in a comfortable reclined position on a larger seat that’s positioned back from the pedals.
In addition, it puts less stress on your joints, upper body, and lower back. This makes the recumbent stationary exercise bikes a safer option for those new to exercise or older adults.
3. Dual-action Bike
This is the least common of the stationary exercise bikes. It features handlebars that move back and forth to help target your upper body muscles.
This means you get a solid upper body workout while pedaling and working your legs with the dual-action bike.
Benefits of using a stationary exercise bike for workouts?
1. It boosts cardio fitness
Cycling using stationary exercise bikes helps boost your cardio fitness. Cycling is a great aerobic workout that helps get the heart pumping, strengthening the muscles as well as the lungs.
It also helps improve the flow of oxygen and blood throughout the body. This helps benefit your health in many ways, such as improving brain functioning, improving blood sugar levels, building a stronger immune system, and lowering blood pressure as well as stress levels.
2. Helps with weight loss
Cycling with stationary exercise bikes may help with weight loss. With one hour on a stationary bike workout, you can burn more than 600 calories.
However, that depends on your workout’s intensity and body weight. Although you have to combine this with a proper diet plan for successful weight loss.
3. It provides a low-impact workout
Most workouts with stationary exercise bikes are low-impact that use smooth movements to strengthen the joints and bones. Unlike other high-impact aerobic exercises such as running, jogging, or jumping, they usually don’t put much stress on the joints.
This makes stationary exercise bikes workout good for older adults or people with joint issues or injuries. Although stationary exercise bike workouts are kinder to the joints, they still offer effective and challenging workouts.
4. Stationary exercise bike help strengthens the legs and lower body muscles
Cycling with a stationary bike may help build the legs and lower body, especially with higher resistance. Also, while pedaling, you strengthen your hamstrings, calves, and quadriceps.
Additionally, riding a stationary exercise bike can work the muscle groups in your back, core, and glutes.
5. Allows for interval training
Riding a stationary bike allows you to work at varying resistance levels, meaning you can exercise at low, medium, or high intensities.
Interval training allows you to alternate short bursts of intense exercise with longer intervals of less intense activity.
Moreover, this type of training can help you burn more calories in less time and elevate your cardio fitness. This makes stationary exercise bikes ideal for an interval training workout.
6. It is Safer than road cycling
Cycling indoors with a stationary exercise bike is one of the best ways to exercise. Cycling outdoors is not bad, only that it comes with certain hazards from inattentive drivers, slick road surfaces, and poor visibility.
Also, it may be hard to muster up the motivation to cycle outdoors if it’s too hot or cold outdoors. This makes cycling indoors using a stationary bike a better option.
Finally, you do not have to worry about road conditions, traffic, or other elements with indoor cycling. You can easily exercise safely in the comfort of your home.
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