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.

You know that time spend on a bike helps to develop your aerobic engine which in turn increases your ability to burn fat. Combine it with a healthy diet, and it becomes an enjoyable way to increase lean weight. You can expect to burn about 700 calories for an hour of road cycling, and 500 or more calories during an hour of mountain biking on level and downhill terrain.

One more advantage to cycling is the positive feeling you get when your body releases a shot of endorphins during an outdoor riding excursion. Breaking a sweat will cause these hormones to release, producing a sort of physical high. Talk to anyone who exercises regularly and they are likely to admit that this is why physical exertion seems to be so addicting.

To get the most out of your cycling workouts, keep a few things in mind. A pre-ride warm-up prepares your body for exercise, improves performance and reduces the risk of injury. Be sure to include some stretch exercises for all the major muscle groups, but especially the legs and lower back.

Also, you need to drink liquids at least every 15 minutes during your ride. As you ride, you sweat, but the wind generally evaporates it so quickly you don’t realize how much water you’re losing. The best solution is to drink not just water, which will dilute your body’s electrolytes, but an energy drink containing sodium. On rides that are longer than two hours, you should eat too. You need a shot of carbohydrates since you don’t want to bonk or cramp on a hot day.

Cool Down After the Ride

Don’t forget to do some cool down exercises after the ride, and be sure to drink again and eat carbohydrates immediately for a quick recovery. Do a nice relaxing stretch, which should be a reversed version of the warm up. You can also gently massage your legs to improve the circulation and loosen the knots.

One of the unfortunate knocks on bicycling is people fear a condition known as saddle soreness, which can mean anything from a numb butt or minor chafing, to severe ulcerations. The sore butt syndrome is caused by oxygen deprivation (ischemia) in the soft tissues surrounding the ischial tuberosities (sit bones) when blood flow is cut off to the tissues. You can do a few things in advance to prevent this, such as checking to see that you’re using the correct seat height and angle, and wearing padded shorts.

Even if you have found the perfect saddle but are still sore, then it may mean that you need to spend more time on the bike. It’s true, you actually need to ride more often so that your body can get conditioned to the seat. Try getting out several times a week for a while and see if the soreness subsides.

If not, consider a different seat, such as a saddle with a “cut-away” midline section. Your own sit-bone spacing might require a wider saddle, or the saddle you use now can actually have too much padding. You need to get a few miles on the saddle and decide for yourself, but most bikers agree that a less-padded seat is better because it supports your weight on your “sit bones,” and not on the soft tissue. Keep in mind that the shape of the seat is the most important factor, not the padding. Aim for support over “cush.”

Don’t forget that on any saddle you still need to rise off the seat at least every 15 minutes (for about a minute) to get the blood flowing again and prevent nerves from going to sleep. It’s also a good way to stretch your legs. Also, you can reduce the vibrations on your hands by wearing a pair of padded gloves and remember to frequently change your hand positions on the handlebars. If you feel a little numbness and tingling in the little fingers after an hour of riding, it’s caused by nerve compression.

Just remember these few simple tips and you’ll increase your chances of completing your ride refreshed and invigorated, not sore and fatigued.

Articles in the cycling magazines talk about using a mixture of fast rides, sprints, hill climbs, and long distance rides to get in shape, but do you really need to follow someone else’s training regime? Have you attempted sprints only to find that it takes your breathing longer to recover than it took to ride the distance in the first place? Do you believe you need to climb hills to build the legs until your quads feel like lactate bricks, in order to achieve fat burning benefits? The great advantage of outdoor biking is that you can choose any of these drills, or just set your own pace.

If you do challenge yourself with fast riding, you’ll be right in a training zone since a ride of five miles done in less than 20 minutes is comparable to running one mile in less than 8 minutes.

If you chose long distance riding as a goal, you’ll be in great physical condition and find your endurance is vastly improved. In cycling, “long distance” is roughly a division of sub-century (less than 100 miles) from the longer rides of : century, double (200 miles), and distances of 200 miles or more.

Outdoor cyclists have created their own subculture, complete with riding clubs and weekend cycling getaways. Riding with a friend is especially beneficially since it’s harder to find an excuse not to go riding if someone is expecting you. If you want to participate on a long group ride, or solo train for your first century, you should be riding at least thirty miles a day for a few weeks to get your body and mind conditioned. Once you’re riding centuries comfortably, success in the additional long hauls will depend on how well you eat and hydrate effectively during the ride.

Many cyclists are able to boast that they never lift weights and never have to diet. They just ride a bike, usually no less than 100 miles a week. Once you’re in shape, shorter regular rides can keep you feeling good, and missing a few days will have no effect on your fitness level. But it is up to you; you get from biking what you put into it.

Exercising outdoors is good for the body, mind, and spirit, and you shouldn’t save it just for mornings or weekends targeted for workouts. Riding a bike to school or the store actually achieves exercise which would otherwise require gym time, so pedaling to your destination really takes no additional time out of your day.

Why spend all that time in a gym pounding away on a stationary bike or elliptical – and paying for the privilege of simulating hamster exercises – when you can jump on a bike and do some of those quick errands you would have used your car for? You save gas and get a good workout all in the same process.

By utilizing biking as a mode of transportation, it’s an easy way to exercise 20 to 60 minutes a day, three to five days a week. Just get on the bike and go. You’ll soon discover that it’s not necessary to be a fanatical road biker or a “little Lance” in order to obtain the fat burning benefits of outdoor biking.

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:

Nautilus NR 3000 Recumbent Exercise Bike

Exercise Bike – LifeCycle 9100 Recumbent Bike – Dove Tail (Used)

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.

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.