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Stationary
Bikes
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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Cycling Pros and Cons
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.
Setting the Seat
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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.
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