Cycle Away with Stationary Exercise Bikes

Cycling can be a fun and effective way to lose weight and stay fit. Now, if you can’t find the time to fit in cycling at the park or the beach into your already busy schedule, you can try to get this kind of exercise with a stationary exercise bike.

A stationary exercise bike can burn a great amount of calories (and stubborn fat!) if you use it for the recommended length of time. With a stationary exercise bike, you can do your cycling in the comfort of your own home, even as you watch TV or catch up with your favorite soap opera. You don’t also have to deal with bad weather conditions, so that you can cycle whatever the season or time.

If you are on the overweight side, you can use the bike to jumpstart your weight loss regimen. With the bike, you don’t put to much strain or weight on your knees and ankles, lessening the possibility of injury.

A word of caution, though. Since cycling is mainly focused on the legs and buttocks, you will need lengthened periods of time to really make the most of the bike. This is to maximize the fat-burning benefits of the stationary exercise bike.

Are you raring to lose weight? Believe me, with a stationary exercise bike, you can really go places in your weight loss goals! The bike can be an important tool for you to shed the pounds as it provides you with an effective cardiovascular workout minus the high-impact that is usually associated with cardiovascular exercises.

Now, if you are in the market for a stationary bicycle, you should consider the following:

-          Safety. Check that the bike is stable and not prone to falling over. The flywheels should also be covered – you don’t want a child sticking his hand into the wheel while the bike’s “running”!

-          Position. Consider the seating position of the bike to see whether you are comfortable with it. The bike should be a good fit for your body type. There are a number of positions, such as the upright bicycle or the semi-recumbent type. This is particularly important for people who have back problems or are overweight. The position of the handlebars and the saddle should also be comfortable. Also, the bike should be adjustable to fit your and other family member’s preferences.

-          Comfort. The bike’s saddle should be well-padded so that riding it is a joy and not a pain in the backside.

-          Resistance. You want a bike where you can adjust the resistance levels as you slowly work your way up to more challenging bike routines. Some bikes may use magnets, fans, friction belts or wheels.

-          Access to information. You want to monitor your progress and to check on vital statistics such as calorie loss and heartbeat. A good bike must provide this information as well.

-          Sturdiness. The bike should be fairly durable and easy to maintain. Parts should be readily available and the manufacturer should offer a good warranty program.

-          Convenience. The bike should be foldable and easily stored in a corner of a room, so that it does not take up too much of your precious space. Also, it should operate quietly so that you can maintain a conversation at the phone or listen to your favorite music.

Even if the bike is stationary, you should ensure that accidents are avoided.

First, be sure that the bike is in a good position – not in a high traffic area. Moving parts should also have enough clearance so that they don’t bump into other things. Also, check that the wheels are covered.

Safe usage of the bike also includes ensuring that you don’t incur an injury while you are using the bike. Proper positioning of the saddle and the handlebars is key to ensure that you don’t give undue pressure to your body.  Adjust the handlebars and saddle to fit your body in such a way that your weight is equally distributed and balanced, between your arms and seat. This means that your hips don’t move from side to side as you cycle.

The saddle should be level to the floor and it should be in a height where you need to slightly bend your knee when the pedal is at its lowest. If the saddle is too high, you will suffer from increased pressure to the groin, which may leave it sore or numb.

The problem with exercise routines is that usually, you’re so fired up in the beginning of the program but tend to slack off or lose motivation over time.

Here are a few tips to keep you inspired to keep on and achieve your weight loss goals, and to continue on even after that:

-          Monitor your progress. Have a journal or weight loss diary where you keep track of your progress.

-          Find someone to exercise with. This someone should not let you get off easily but will be your friendly taskmaster, encouraging and even cajoling you to get on that bike, even when you don’t feel like it.

-          Schedule your workouts. Put your workouts in your diary. If you miss a session, try to make up for this as soon as you can.

-          Have a program. To keep the biking sessions from becoming monotonous, try to keep variation. Get a speed workout for one session, a strength workout (with higher levels of resistance) on another. You can also work in the biking time with other exercise routines. You can use the bike to get your heart rate up or to cool down after another exercise routine.

Remember the following when you work out.

-          Avoid hunching your shoulders – get it away from your ears!

-          Don’t go whole hog the first time. Work your way gradually.

-          Support your back with your abdominals. Don’t be too stiff. Instead, lightly sit on the saddle.

-          Change the scenery. To avoid feeling bored while working out, use the bike’s program to change the scenery – one moment you’re racing across the highway, another you can program your bike to show you the sights of the Arc de Triomphe in France.

-          Add to the resistance whenever you feel that you’re ready for the additional challenge.