No time to visit the gym?
Diets not working?
Always feeling tired?
Trying to lose weight?
You know exercise is important?
Weather stops you going out?
If you can answer yes to any of these questions you are not alone – but there may be an easy solution.
Just a small amount of regular pedal time can make a huge difference in how you feel, how you look, and how you look at life. The well known phrase “If you don’t use it you lose it”, especially applies to our mobility and overall level of fitness.
This page highlights some of the many benefits you can have from an exercise bike. We also provide links to popular Brands and types of exercise bikes so you can easily compare them and find the one that best suits you.
From “top of the line” full electronic models to foldaway versions and even small portable types you can take on holiday – there is going to be one that will be right for you!
Pedal Your way to Vitality
Pedaling is an excellent way for you to enjoy a low impact cardiovascular (or cardio) workout. Regular exercise is vital to help our bodies function at an optimum level. You may eat the right things, but without exercising on a regular basis you may soon feel out of balance.
Spinning those pedals is also a form of low impact aerobic exercise which increases your heart rate. When this is sustained for a period of 20 minutes or more it helps the flow of blood and nutrients to the lower back area. This can help reduce stiffness and sore joints in this area as detailed in an article on “low impact aerobic exercise” by Dr. Peter F. Ullrich, Jr., MD, an Orthopedic Surgeon.
A good exercise bike will provide you with a variety of resistance settings, adjustments and built in programs. This means that you can simulate gentle inclines to steep hills, or just a casual warm up as if you are riding along a flat road. As you increase your levels of stamina you will no doubt want to experience more varied programs with changing levels of difficulty. Most bikes will give you the ability to add customized programs in addition to those built in. No need to wear a helmet or worry about being run off the road! Of course, no punctures ever!
On a more serious note, it is important to drink plenty of water to maintain personal hydration both before and while using your stationary bike. Avoid eating at least 30 minutes before getting on your bike. Start off with a low or zero resistance setting to help your body adjust to the new exercise. Moderation is the key when starting any new form of exercise or fitness training, and getting the technique right is the most important thing to help prevent injury.
Let your Body Feel Alive – Spice up your Relationship with that Exercise Bike
Since you intend to spend some quality time on your stationary exercise bike it makes sense for that time to be as enjoyable as possible. Get your iPod or mp3 player charged up and make sure it is close at hand so you can have music while you ride. Or put on a music video clip or concert of your favorite artist. Choose something that you like to move to, something that lifts your spirits.
If you prefer a more peaceful environment then maybe there is a book you have not yet got around to reading? A magazine to catch up on?
You will get warm or even perspire, so get some airflow happening around the bike. Wear loose fitting clothes to help stay cool, making sure they will not get caught up in any moving parts of the bike. You are not at the gym so your choice of clothing is almost unlimited.
Don’t forget to set a timer to limit yourself to a fixed session time. Pedaling for too long the first few times may mean your legs will feel very wobbly and you could also get dizzy from the over exertion. Remember, moderation and fun is the key here.
Common Exercise Bike Questions Answered
Here are the most common questions asked by people wanting to get the best from their indoor exercise bike:
- How long do I spend on it? – Sessions should be 20 to 40 minutes long.
- How many times a week? – Start gradually then about 3 times a week is a good target.
- What height should the seat be set to? – Set the height of the seat so there is a slight bend to the knee when your foot is flat on the bottom pedal and you are sitting on the seat.
- Can I adjust the handle bars? – Some bikes have fixed handle bars. On those you can adjust, move them so you sit comfortably without strain on your wrists, shoulders, or back.
- How do I measure progress? – Keep a journal and note the session dates and times, resistance and or program settings used.
We want to help you improve your fitness by using an exercise bike, which is just an item of fitness equipment, in the comfort of your own surroundings. Just the extra lift in vitality you gain will help you enjoy a much better lifestyle.
With so many different makes and models, shapes and sizes, to choose from we can help you in your choice with our Guide to Buying an Exercise Bike.