There
are three main types
of bikes: the classic
bike, the bike with
arm levers and the
recumbent bike (reclining).
Stationary cycling
is exactly like real
cycling but without
balance or scenery.
The bikes may utilize
a flywheel, resistance
strap or air resistance
mechanism, but they
all provide the same
basic workout.
- The
classic bike
is like the
one pictured
to the right:
just a seat,
handlebars
and pedals.
This is what
most people
think of when
they hear
the words
"stationary
bike".
- The
bikes with
arm levers
incorporate
a push-pull
movement to
work the upper
body as well.
- The
recumbent
bike (where
you sitting
back in a
chair and
the pedals
are in front
of you) is
the most comfortable.
This type
of seat can
alleviate
any numbness
you may experience
when riding
a bike with
a regular
seat. The
recumbent
bike position
unblocks the
hips allowing
additional
muscles, e.g.
hamstrings
and glutes,
to engage.
This burns
more calories
and takes
stress off
the knees
by helping
the quads
perform the
work.
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Pros
and Cons
of
the Stationary Bike
Cycling,
like any activity
has its advantages
and disadvantages.
-
Cycling
is good because
it is completely
non-impact, making
it ideal for those
carrying a lot
of excess weight.
There is no stress
on knees or back.
-
It
is convenient
to do. All you
need is the bike.
-
It
requires almost
no skill to learn.
-
Bikes
can have uncomfortable
seats. This can
be a major issue
if you plan on
using the bike
for long periods
of time.
-
Since
it only works
the lower body,
it doesn’t burn
as many calories
as an exercise
that also involves
the upper body.
Some bikes have
arm levers that
address this issue.
-
It
can be fairly
dull as the scenery
never changes.
Use a book, magazine,
music, television
or good company
to alleviate this
problem.
How
to Properly Set
the Seat on a Stationary
Bike
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When
you are using
a bike, it is
important to
set the seat
correctly. Here
are a few pointers.
- The
seat should
be set at
a height so
that when
the pedal
is at the
bottom you
still have
a slight bend
in your knee.
If you have
to lean over
each time
you push,
it will get
uncomfortable
in a hurry.
- Set
the seat too
low and you
will not get
maximum extension
and therefore
you will not
get maximum
power.
- Most
seats have
a pin in the
back that
you pull out,
allowing you
to raise or
lower the
seat.
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Spinning
Group
stationary cycling
classes have become
popular recently.
This is called Spinning.
It is a similar concept
to aerobics classes
in that you have somebody
leading the group
but each person is
on a bike instead
of just on the floor
or at step platforms.
The instructor systematically
varies the resistance
and tempo, often to
music, to keep cycling
from getting boring.
It is similar to Fartlek
(speed play) training
on a bike. For those
who find solo stationary
biking boring, this
can be a good alternative.
