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Stationary Cycle Exercise Fitness Workout

Riding Stationary Cycle

Low Impact Lower-Body Workout

A stationary bicycle is a type of indoor exercise bike. It requires little or no skill, provides a low-impact, medium/high intensity cardio workout and strengthens a number of muscle groups, especially in the thighs and lower-body. Due to their calorie-burning benefits, stationary cycle workouts are very useful for any weight loss exercise program. There is no impact from the upper body weight, so you can strengthen your butt and thigh muscles without putting stress on your knee or ankle joints.

Types of Stationary Bike

Traditional upright bikes that you see in most gyms are not really designed for overweight people because the seats aren’t wide enough. They can be uncomfortable and bad for the lower back. Recumbent bikes, which have a bucket shaped seat that supports the back, or semi-recumbent bikes, which are half way between upright and laid back are better alternatives. Or, you might try dual-action bikes. Typically a recumbent machine, a dual action bike has moveable handlebars so you can work your upper body for better cardiovascular and calorie-burning benefits.

How Many Calories Does Stationary Bike Burn?

30 minutes on a gym bike burns 130-330 calories. [This is based on a 150-pound woman. If you weigh more, you’ll burn extra calories; if you weigh less, you’ll burn fewer calories.]

How Does Stationary Cycling Help Weight Loss?

Cycling is a form of cardio-aerobic training. Which means you exercise and make your heart work pump increased amounts of oxygen-rich blood to the muscles. This helps you to burn fat. Furthermore, by increasing resistance levels, or using a dual-action bike, you can turn your stationary bicycling routine into a relatively high-intensity cardiovascular workout and burn more calories for even greater weight loss.

How Often Should I Cycle For Optimum Weight Loss?

Use different intensities. 5 minutes low-intensity cycling, 30 seconds higher-intensity. Do this 4 times.

Ride 10 minutes at high intensity, then 2 minutes at low-intensity. Then do 8 minutes at a higher level of intensity than the first 10 minutes, then 2 minutes at low-intensity. Each increasingly harder interval should be 2 minutes shorter than the one before, but keep on increasing the intensity. This should take 40 minutes. Finish with some slow pedaling to cool down.

To test maximum capacity, plan on riding for a certain period of time – say 40 minutes - and use progressively higher resistance throughout the ride. Increase the resistance every 3 or 4 minutes. When you are halfway through the session, decrease the resistance at regular intervals over the same amount of time.

Advice About Stationary Bicycling

You should sit up straight on the bike, even when pedaling at full speed. If you need to hunch over to reach the handlebars, then the bike isn’t the right size for you. Adjust the seat to the correct position. If your bike has an electronic-display program, you can stick to the pre-designed program. But alternatively you can design your own program by focusing on resistance (intensity), heart rate, speed, duration or cadence (the rhythm at which you pedal).

Stationary Cycling
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