Exercise Bikes

Getting a good workout on a stationary bike

     Exercise Bikes have externally applied resistance for you to work against rather than working against your own weight. This is helpful for people who are getting started and whose own weight may be too much to work against. Adjustable resistance mechanisms can accommodate a range of intensity levels. Pulling up and pushing down on pedal toe clips also increases intensity of workout. On the upright model, more intensity can be achieved by periodically standing upright and pedaling.

More for your money

      Wayne Westcott, Ph.D., world renowned fitness expert, points out that stationary exercise bikes are generally less expensive and more durable. He says a good one can last for decades with only occasional minor maintenance.
 

Safety concerns

     Exercise bikes are a safe and time-tested piece of equipment. In particular, studies from the Journal of the American Geriatric Society found that stationary exercise bikes are safe for older people (68-85) and don't cause pain in their joints. Exercise bikes put very little stress on the knees as compared to other machines and actual aerobic activities. They also provide a safe workout during pregnancy and the seat is even pretty comfortable for most pregnant women.

     Sounds great, doesn't it? There must be some drawback to the exercise cycle. Alas, there are two drawbacks, but they are conditional. First, unless the model has movable arms, an exercise cycle works only the lower body. Second, the upright model can be uncomfortable for people with low back pain. However, the recumbent model generally provides a comfortable ride for these people, though this model may slow you down and reduce the intensity of your workout.

    All in all, the exercise bike is recommended by many fitness experts. "A good indoor cycle is my first recommendation for at-home exercise equipment," writes Dr. Westcott in his article "Selecting Exercise Equipment."

So, what makes a good indoor exercise cycle?

     First and foremost, the exercise bike should be comfortable for you to ride, so the seat has to be padded to your liking. After that, here's the list:

Adjustablility

    A comfortable seat and adjustable parts and resistance controls are the major factors of your comfort. It's important that you be able to adjust the exercise bike to your own size at the beginning of your workout and easily adjust the resistance during your workout. You should also be comfortable even late in the workout. Since sustained aerobic activity is the ideal, you want to be able to ride this bike for up to 30 or 60 minutes and still be comfortable.

   Models with electronic brakes will automatically adjust resistance to help you maintain a constant workload when you change your pedaling speed. Mechanical brakes, however, allow you to increase the work rate by pedaling faster.

A smooth ride

   An exercise bike that uses a friction belt or wind resistance to provide resistance will give you the smoothest ride, according to Bryant Stamford, Ph.D., in his article in the The Physician and Sportsmedicine. He advises people to avoid rubber pincers that grip the wheel as a resistance mechanism because they cause a jerky ride.

   A model with a front wheel weighing 25 to30 pounds is more stable than models with lighter front wheels.

Intensity levels

    Though it isn't mandatory for a good workout or a well-made machine, a monitor that tells you your target heart rate and monitors your current heart rate can help you keep up the intensity during your workout. Movable arm cranks or handlebars are also a feature that will allow for increased intensity and calorie burning. Although arm cranks help you burn more calories and get a total workout, Dr. Stamford warns that the racing handle bars on some models require you to bend forward which can be uncomfortable for some people. Pedal clipsare one more element that help make the workout more intense, because they allow your legs to pull as well as push the pedals.