Burn those thighs! If you love to ride an upright exercise bike where you get to work the big muscles in your legs, then a rigorous ride three times a week will give you the type of workout you crave.
Not only can riding an exercise bike burn fat, and give the heart and lungs a cardio blast, it and provide a good workout for the abs and lower body. It is especially great for toning the inner and outer thigh groups (adductor and abductor muscles).
Try Interval Training
If you haven’t tried interval training on a bike before, it is an opportunity to do something just a little bit different.
If you are already doing leisurely and low impact “steady cardio” training on a stationary cycle, try adding some short sprints of one to two minutes in length, pedaling as fast and hard as you can. Rest between sprints; a session should last 10 to 15 minutes.
There shouldn’t be any resting in between sprints; pedal steady for about 30 seconds to catch your breath. Then go again!
If you are an average-sized adult, you can expect to burn about 350 calories an hour during your moderate steady cardio workout and up to 700 calories in an hour’s vigorous interval sprints workout on an upright exercise bike. Cycle training provides users of all fitness levels a low-impact, fat-burning cardiovascular workout in as little time as possible in the comfort of your own home. And they are affordable too! You can buy a quality upright cardio trainer, such as a Proform 290 SPX Exercise Bike for as little as $299 with FREE SHIPPING.
For an effective low-impact aerobic workout, the Stamina 5325 Upright exercise bike is ideal for fat burning to achieve weight loss, or as an additional piece of fitness equipment to your strength gym so you can add cardio workouts.
If you can afford a treadmill or an elliptical trainer, a stationary bike is a good alternative. They cost between $150 and $500 and are surprisingly solid. This model, for example, is 67 pounds and offers a maximum user weight of 300 pounds.
The features include:
Resistance: Smooth, quiet, magnetic resistance
Easy-to-reach tension dial controls with eight-step tension levels
Large, easy-to-read monitor displays all tracking information on one screen
Built-in InTouch monitor tracks time, speed, distance, calories, and scans with simple, one-button control
6 preset fitness programs with pace guide
Built-in hand pulse sensors on handlebars
Comfortable, oversized wrapped vinyl seat, multiple seat positions adjusts to fit most users
Oversized, weighted pedals
Wheels for easy transport, leveling stabilizer caps
Maximum user weight: 300 pounds
Warranty: 1 year on frame, 90 days on parts
The Stamina 5325 Magnetic Resistance Upright Exercise Bike lets you choose your own workout intensity with the eight-step adjustable tension control, or use one of the six preset programs with pace guide. The aero handlebars have built-in pulse sensors to check your heart rate while you are working out, and the oversized, sculpted seat is padded and adjustable to fit any size rider. The electronic, battery-operated monitor lets you know when you are working within your target heart rate zone, and keeps you motivated during your workout by displaying speed, distance, time, and calories burned.
The reviews on the Stamina 5325 Magnetic Resistance Upright Exercise Bike are excellent. For less than $200, which includes free shipping, you can have delivered right to your door. It’s affordable, offers big value for the price, and will help you take off the weight and get in good cardio shape.
Whether you ride a mountain bike, a road racer or a city hybrid bicycle, chances are you’re health conscious. When you adopt a regime of outdoor biking for both exercise and commuting, you’ve found a life-enhancing solution that will keep you lean, healthy, and happy.
And it can all be done on a bike. Cycling is as good as running and swimming as an aerobic (meaning “with oxygen”) exercise that will elevate your pulse rate and increase your cardio-vascular activity. Sports medicine specialists often prescribe cycling because it causes less wear and tear on the joints and muscles than running, while still building endurance and alleviating stress.
Cycling, both road and mountain, tones many of the same large muscles of the lower body as hiking does. You’re working the quads, hip flexors, and calf muscles when pushing the pedal down; and the hip flexors, hamstrings and calves when pulling the pedal up. But it’s an upper body conditioner as well since the muscles of the torso, as well as the arms and shoulders, are very active while riding. (more…)
One of the advantage of recumbent exercise bikes (besides cycling indoors) is the ergonomically designed for maximum comfort. Many people have trouble finding time to exercise and have a hard time adjusting to the old uncomfortable style of a bike machine but a recumbent bike is exercise with a twist: exercising while sitting down.
Recumbents vs stationary bikes
Recumbents are different from stationary exercise bikes which are the type you’ve peddled if you’ve ever tried out a “spinning” class at the local fitness center. Like recumbents, stationary bikes are now so advanced that die-hard road cyclist no longer take off their front wheel and put their road bikes up on a stand — they just get a stationary bike with dropped handlebars and a flywheel design to simulate real cycling. They probably even TiVo the Tour de France and imagine themselves chasing Lance Armstrong down the Champs Elysees.
But back to recumbent bikes . . .
A recumbent exercise bike has a contoured chair-type bike seat that provides optimum lumbar support and comfort, and allows for easy leg movement. A commercial-grade bike will give you years of riding pleasure and will have a superior magnetic braking system and heavy-duty flywheel.
When shopping and comparing recumbent bikes, check for features such as Quick Start programming feature, multi-programs, heart-rate monitoring and an easy to read display that will include time, distance, calories, watts and level. (The level will have presets with varying degrees of difficulty from 1 to 8.) There are models with convenient holders to keep towels, water bottles and personal stereos handy so you don’t have to place them out of reach on the floor. You can usually find models with casters wheels so you can move it around from your patio back in to the exercise room, or to a large closet for easy storage.
Whichever type of stationary or recumbent bike you prefer, both types of exercise bike will give you hours of pleasure and exercise. You’ll gain stamina and strength — and you won’t be out there trying to dodge cars on the streets. Exercise bikes are an ideal way to begin a fitness program, or add to one you already have.
Shopping Tips
Some of the best bikes you can find is the Schwinn recumbent bike for a low price but a comfortable and stable ride; and the LifeFitness Life Cycle which is more expensive but will last for years. They are more “club-quality” like the bikes you’ve rode on at your gym or health fitness center. Check out the specs of some other highly recommended bikes – both new and used:
If you are on a limited budget, a reconditioned exercise bike offers great value allowing you to expand your home gym without hurting your wallet. Reconditioned means “used” but these bikes are rebuilt like new – and cost a whole lot less.
Used exercise bikes, especially top-end models, hold their value since the parts that are worn are replaced during the reconditioning process. If you buy from an established dealer (recommended), your exercise equipment will be examined by a qualified technician who will physically inspect all moving parts, and any bike part that shows more than 25% of wear will be replaced.
What to look for in reconditioned bike
The used bike is taken a part and will have a new chain, drive belt, and hardware/clips installed. The exerciser is then put back together and cleaned, painted and polished. Finally the reconditioned bike is tested and shipped out or ready for pick up. Often times you won’t be able to tell the difference between a used bike and a new one – except, of course, in the price you pay.
The top brands of exercise bikes have a proven track record for durability and reliability, so in addition to their great features and ease of use, once they’ve been reconditioned they are virtually maintenance-free.
You can choose a used exercise bike such as a
Precor C846i Upright Cycle for your indoor workout, or hit the road on your two-wheeler when the weather is nice, but don’t miss out on biking as a complete exercise that goes easy on the knees and provides a good cardio workout.
You’ll soon find that biking increases your endurance and energy level — and the pounds will melt away. Just like aerobics, an hour a day on your exercise bike will burn around 400 calories or more. No matter what your fitness level, you’ll add enjoyment to your home workout with the addition of a used or reconditioned exercising bike.
An exercise bike is built to provide even the most physically fit athlete with plenty of resistance during exercise. No matter while level of fitness you are currently at, you should check out some reviews and consider purchasing one of these great machines for your home. You’ll burn more calories and it will keep you on the life long road to fitness and good health.
Standard, upright stationary bikes come in single or dual action models. Dual action bikes have handles or levers to work the upper body and have been shown to provide more effective cardio workouts, burn more calories, and also improve overall body tone more efficiently than single action bikes. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs.
A recumbent bicycle, sometimes called a “bent,” is a type of stationary bike that is more laid back…literally. It places the body in a semi or fully reclining position, taking pressure off the back area. Some people feel the position is difficult to adapt to at first, but many who choose recumbent bikes say they are very easy and comfortable to ride. They usually come with a larger seat, which often means you will stay on the machine longer or not have discomfort
later.
Because of the reclining position, a recumbent bike works the abdominal muscles more and also creates more hamstring action. The lower center of gravity makes for better balance as well. Doctors feel they are better for those with back problems or with cerebral palsy and related diseases. The recumbent bikes also bring your feet more closely in line with your heart, keeping blood pressure low and providing for a safer overall workout.
Features and Prices
Most stationary bikes come with ways to assess your speed and distance. Economy models have a tachometer/odometer combination and a design that utilizes a flywheel to provide resistance. These models are not programmable and provide the least effective workout, but are at under $200 can be an inexpensive way for a beginner or someone on a tight budget to get some exercise. They can be purchased at manydepartment stores.
Standard models usually come with more features such as a programmable consul that calculates heart rate or allows you to pick a heart rate and then adjust the resistance accordingly. These bikes may use flywheels, fan blades, or magnetic resistance, depending on the quality. Magnetic resistance is usually the best method as it operates more smoothly and is quieter. These models can range from $200 up to $1500 and provide the broadest range of selection for the average person.
More expensive stationary bikes often use magnetic resistance and typically need to be plugged in to an outlet. They come with all the bells and whistles, including extended warranties, more varied programming features, and comfort options such as built in fans. They typically cost over $1500.
Compared to Other Equipment
All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas.
In the health and fitness industries, and among customers, there is an extensive debate over which machines burn more calories and give a better cardio workout. There is evidence on both sides of the issue, but many people agree that a stationary bike should have dual action to optimize weight loss and heart health. The pumping of the arms has a significant impact of the effectiveness of any workout, and a treadmill is less effective as well if you hold onto the hand supports rather than letting your arms swing or pumping them in rhythm to your motion.
Elliptical trainers are another exercise option that provides a low impact workout, but many feel they do not provide the same cardio benefits. Rowing machines are boring, more difficult to use, and can be hard on the back. Other equipment has disadvantages as well, making stationary bikes a good choice for overall effectiveness and satisfaction. Consumer buying shows that exercise bikes continue to rank as a top choice for exercise and fitness training.
In the ever expanding world of health and fitness equipment, there have been some true advances as well as a bunch of gimmicks. A stationary bike is an old standard that has been a proven exercise tool for years, and that continues to improve and adapt through new technology. The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners and advanced enthusiasts alike.
lets you choose your own workout intensity with the eight-step adjustable tension control, or use one of the six preset programs with pace guide. The aero handlebars have built-in pulse sensors to check your heart rate while you are working out, and the oversized, sculpted seat is padded and adjustable to fit any size rider. The electronic, battery-operated monitor lets you know when you are working within your target heart rate zone, and keeps you motivated during your workout by displaying speed, distance, time, and calories burned.
