Stationary cycles are no longer exclusive to upscale spin studios; they are now a pretty ubiquitous type of exercise equipment. If that’s not your thing, you can always add a stationary bike to your home training space for just a few bucks more online. Most gyms provide a selection of cycles.
Whether at home or in the gym, stationary bikes offer an efficient workout combined with the comfort of being indoors. Even if you have never ridden a conventional bike before, they are also an excellent way to get your first taste of riding a bike.
With an indoor bike, you can experience the thrill of riding a bicycle without having to worry about inclement weather or other potential safety hazards associated with road cycling. Having saying that, though, before you get into any new material,
Stationary cycles are no longer exclusive to upscale spin studios; they are now a pretty ubiquitous type of exercise equipment. If that’s not your thing, you can always add a stationary bike to your home training space for just a few bucks more online. Most gyms provide a selection of cycles.
Whether at home or in the gym, stationary bikes offer an efficient workout combined with the comfort of being indoors. Even if you have never ridden a conventional bike before, they are also an excellent way to get your first taste of riding a bike.
With an indoor bike, you can experience the thrill of riding a bicycle without having to worry about inclement weather or other potential safety hazards associated with road cycling. Having saying that, though, before you get into any new material,
Stationary cycles are no longer exclusive to upscale spin studios; they are now a pretty ubiquitous type of exercise equipment. If that’s not your thing, you can always add a stationary bike to your home training space for just a few bucks more online. Most gyms provide a selection of cycles.
Whether at home or in the gym, stationary bikes offer an efficient workout combined with the comfort of being indoors. Even if you have never ridden a conventional bike before, they are also an excellent way to get your first taste of riding a bike.
With an indoor bike, you can experience the thrill of riding a bicycle without having to worry about inclement weather or other potential safety hazards associated with road cycling. Having saying that, though, before you get into any new material, equipment, it’s crucial to understand the basics of how it works and what it can do for your exercise goals.
Types of Stationary Bikes
There are two types of stationary bikes—computerized and non-computerized. They both provide a great workout, but a a computerized bike can track your exercise time, distance, cadence, and heart rate.
These models tend to have preset workouts you can choose, and will most likely be what you find at a studio or gym. There are three different styles of bikes—recumbent, upright, and spin.
Recumbent Bike
A recumbent bike is the most comfortable, allowing you to sit as you would in your office chair. The pedals are below you instead of in front of you, making recumbent bikes perfect for someone with back problems. In the recumbent bike, your back will be supported as you exercise. It’s also easier on your knees, ankles, and shoulders.
Upright Bike
An upright bike is similar to a traditional, outdoor bike. There’s no back support, and the pedals are under you. Instead of sitting up straight or reclining, you have to lean forward to reach the handles and hold this position throughout your workout. You can also stand while riding, to engage more muscles.
Spin Bike
If you decide to take a spin class at the gym, you’ll find rows of spin bikes. The one thing that makes these bikes different is that they have a weighted flywheel, which is connected to the pedals. This provides a similar feel to mountain bikes.
Resistance and Cadence
Exercise bikes have different levels of resistance. You can increase the resistance level to create a more challenging workout. Non-computerized bikes have a knob you can turn up or down for more or less resistance. Computerized bikes have the settings on the touch screen display.
The resistance should be challenging without feeling too difficult. Sydney Eaton, lead fitness instructor, recommends rating the difficulty of your workout from one to 10, with 10 being the most challenging. For example, you should be at a five when biking on a flat surface (no hills). Adjust the resistance accordingly.
Cadence refers to how fast you’re pedaling and is measured by how many times you pedal in a minute or revolutions per minute (RPM). Beginners should be at 80 to 90 RPM. Cadence can help you find your proper resistance level. If you can’t pedal fast enough to reach at least 80 RPM, decrease the resistance.
How to Adjust a Stationary Bike
Using a stationary bike that isn’t properly adjusted can be uncomfortable and lead to injuries. Start by standing next to the bike. Adjust the seat up or down, so it’s at your hip. Loosen it and move to find the center of the adjustment, which will fit most people. Your leg should lengthen when your feet are near the floor, and bend with your knees over your feet when your feet are up.
The handlebars can be modified forward and back and up and down. Sit with your back straight, arms extended but bent slightly, and shoulders relaxed. Most handlebars have more than one place for your hands. Use the spot you find most comfortable. If you’re looking for a starting point, measure a forearm’s length between the front of the seat and the middle of the handlebars; adjust from there.
Place your feet on the pedals with the center of your feet at the center of the pedals. Tighten the straps around your feet. Pedal a few times to make sure everything feels okay. Adjust anything else you need to before you start your workout.
Adjusting a Recumbent Bike
A recumbent bike is slightly different because your feet are in front of you rather than below you, and there are no handles. Avoid leaning forward. The seat should support your back. When your legs are extended, they should be bent slightly. Adjust accordingly.
If you are taking a spin class, ask your instructor any questions you have about adjusting the bike. Making sure your stationary bike is at the appropriate height can make a big difference in your comfort and safety during a ride.
Correct Posture on Your Bike
To get the best workout on your stationary bike—and to avoid injury—it’s important to follow proper form. Follow these steps to help you get the most out of your workout when using a stationary bike.
- Sit on the widest part of the saddle: Once seated, hinge forward at the hips to reach the handlebars. Engage your abdominal muscles as you do. Your knees should be in line with your hips and feet.
- Keep a straight spine: Your upper body should be aligned, with a long spine (no slumping) and shoulders relaxed and neutral. As you ride, your elbows should be slightly bent; keep them close to your body.
- Avoid leaning on the handlebars: If you do, you’re off-loading your weight onto them, instead of the pedals. This puts stress on your wrists and forearms, and your lower body isn’t doing as much work as it should, so you miss out on some of the benefits of the exercise.
- Keep your feet flat: Do not point your toes down as your pedal, which can put pressure on your knees. Instead, drive through each pedal stroke from the ball of your foot. Your feet should stay flat on the upstroke, too.
- Hold your head up: Keep your head aligned with your neck and spine to avoid neck strain and keep blood and oxygen flowing to your head. Flopping your neck forward can cause lightheadedness or dizziness.