The Benefits of Bicycle exercise machines

The Benefits of Bicycle exercise machines

Fitness

A Bicycle exercise machines provides cardiovascular and strength-building benefits. Pedaling for long periods of time increases your heart rate, helping improve circulation and breathing. A cycling machine also helps you burn calories through your workouts, a major key in losing weight. Your legs also will see benefits, as the resistance from cycling machines can be used as weight training. Consistent workouts on a cycling machine should lead to less fat on your body and stronger, more toned legs.

A No Impact

cycling machine gives you cardiovascular and strength benefits while taking only a small toll on your body. Physical therapist Matthew Goodemote, on the Arthritis Today website, touts cycling machines for people with arthritis and osteoarthritis because there is much less potential for injury when compared to other types of exercise. Running pounds your joints, which can lead to knee and hip pain. All your weight is on the seat when using a cycling machine, so you are not stressing other weaker areas of the body.

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A cycling machine is a heavy object and stays in place when you use it. Compared with a bicycle, you do not have to worry about tipping over or falling from an elevated position, nor share the road with motorists, which can be dangerous. A helmet is not necessary and neither are padded bike shorts, demonstrating the safe aspect of using a cycling machine.

Amenities

Using a cycling machine enables you to take advantage of amenities that are common on the machines. The Spirit XBR95, for example, has fans that swivel to keep you cool during exercise, an MP3 audio jack and speakers so you can listen to music while you exercise and a 7.5-inch display console that details stats and information for your workout. There also are remote adjustment keys on the handlebars on each side of the seat, so you can alter the resistance without leaning forward to the console.

How to Choose the Best Exercise Bike

For many people, an exercise bike is the first piece of exercise equipment we bring into our homes, but it is important to choose a bike that is useful, and one that provides excellent value for the money.  Many a poor quality exercise bike has ended up being an expensive clothes rack, so it pays to do your homework and find out the factors that make a great exercise bike.

Why an Exercise Bike

Exercise bikes provide a number of important benefits to users, no matter what their level of fitness or fitness goals.  One of the best things about exercise bikes is that there is no learning curve.  If you can sit down and pedal, you can use an exercise bike.

In addition, exercise bikes can provide an excellent cardiovascular workout, and cardiovascular exercise has been shown time and time again to reduce the occurrence of many of our most serious diseases, including heart disease, diabetes and others.  Working out a couple of times a week on an exercise bike can provide excellent benefits, both in terms of weight loss and overall fitness.

Best of all, exercise bikes provide all these benefits in a very low impact way.  Compared to many other forms of exercise, like running or jogging, exercise bikes are very easy on the knees and joints.  This makes exercise bike workouts perfect for those who are prone too, or recovering from, sports injuries.  As a matter of fact, exercise bike routines are a cornerstone of sports medicine programs around the country.

Types of Exercise Bikes

When shopping for an exercise bike, it is important to keep in mind that there are two different types of exercise bike – upright and recumbent.  Both styles have their own advantages and disadvantages, but for many shoppers the choice will boil down to personal taste.

• Exercise Bike
• Upright Bike
• Recumbent Bike
• Recumbent Bike

Most people are already familiar with the upright exercise bike.  This style of bike is designed with the same style as a traditional bike, except that it is stationary.  The pedals, the handlebars, etc. are all where you would expect to find them on a traditional bike, and upright exercise bikes are quite easy to use for just about any rider.

The design of the recumbent exercise bike, on the other hand, is quite different from that of a traditional bike.  The pedals of a recumbent exercise bike are placed at the front of the machine, instead of on the bottom as on an upright bike.  To operate a recumbent exercise bike, the rider lays down, reaching out for the pedals in a reclining position.

How to Choose the Best Exercise Bike

It is a good idea for exercise bike shoppers to look at both upright and recumbent exercise bikes as they shop.  Some riders will prefer the traditional upright bike, finding it easier to use.  Others will prefer the style and ease of use of the recumbent model.  Recumbent models can be especially good for those riders who have experienced back problems, as many people find the position of the recumbent bike a lot less stressful on the lower back.

Factors to Look At

When shopping for an exercise bike, there are a number of things to consider.  Some of the most important factors to look at when shopping for an exercise bike include:

1. Height Adjustments. It is important to choose a bike whose height is easily adjustable. This adjustability will allow riders of all heights to easily use the equipment, an especially critical factor if more than one user will be riding it. It is of course important that all riders are comfortable on the exercise bike, as exercise equipment that is not comfortable to use will be unlikely to see much use.
2. Seat. It is also important to make sure that the seat fits you properly, and that the seat is large enough to accommodate riders of all sizes. If you purchase the exercise bike from a traditional store, be sure to try it out and make sure the seat is comfortable. Fortunately, if the seat is not up to snuff, it is relatively easy to purchase and install a new seat on most models of exercise bikes.
3. Pedals. The pedals of the bike should be easy to operate and provide smooth operation. In addition, many models of exercise bike provide an easy way for users to strap their feet into place while riding.
4. Safety. It is important to make sure that all the moving parts of the exercise bike, like the chain, are covered with a safety shroud. This will help to ensure safe operation and make sure that small children and pets cannot be inadvertently injured by the device.
5. Weight Rating. It is also important to choose an exercise bike that is rated for your weight. Different models of exercise bike will come with different weight ratings, and it is important to choose one that is capable of supporting your pre-workout weight. Many of the best exercise bikes are rated for weights of up to 300 to 400 pounds, so finding a good one should not be that much of a problem.
6. Adjustable Intensity. It is also a good idea to look for an exercise bike that provides an adjustable workout. Most exercise bikes provide a way to adjust the intensity of a workout, and this is an especially important factor for those embarking on an exercise routine. Adjustable tension will help make the workouts more intense as your fitness level increases, providing continual challenges as your level of fitness improves.
7. Heart Rate Monitor. Another good way to track your level of fitness is to use the heart rate monitor that is included on many models of upright and recumbent exercise bikes. A heart rate monitor is a great way to track your progress and gauge the intensity of the workout. In addition to heart rate monitors, many models of exercise bikes provide additional features, like tracking for calories burned and distance ridden.  Some even include reading racks and headphone jacks to keep you entertained as you work out.
8. Warranty. In addition to these important factors, it is important to look for an exercise bike whose manufacturer provides a lengthy warranty. The warranty period will of course vary from model to model and manufacturer to manufacturer, and while it is true that most of the time the most expensive models will have the longest warranties this is not always the case.

It is important to look for a minimum warranty that includes coverage of materials and labor for at least one year.  Some of the most expensive models of exercise bike come equipped with five year, ten year or even lifetime warranties on the frame, and some even kick in extensive warranty coverage on labor, parts and electronics as well.

9. Price. When it comes to price, exercise bike shoppers can expect to pay anywhere from a low of about $500 to $1500 or more for a high end fitness center quality machine. While there are some cheaper models on the market, most of them are of questionable quality. As with other fitness equipment purchases, it is important to balance quality and value when shopping for an exercise bike.

A Word About Elliptical Trainers

Elliptical trainers are one of the most recent innovations in the world of fitness equipment, combining the best features and benefits of an exercise bike and those of a treadmill into one combined package.  While an elliptical trainer can be a good choice for many people, it is important to know what to look for, and to know how these machines differ from both exercise bikes and treadmills.

First the positive aspects of elliptical trainers.  Many users report that elliptical trainers are able to provide a lower impact workout than treadmills, or even exercise bikes.  Studies have shown that elliptical trainers give users less stress on their knees and other joints, while still providing a good workout.

In addition, elliptical trainers can allow buyers with limited space to pack more fitness equipment into less space.  Many of us lack the space required for both an exercise bike and a full size treadmill, and a high quality elliptical trainer can provide the best of both worlds in a minimum of space.

On the negative side, elliptical trainers can be more difficult to learn to use than either exercise bikes or treadmills, and many first time users find it takes some time to learn how to use the machine properly.

When shopping for an elliptical trainer, smooth operation is perhaps the most critical factor.  It is essential that the elliptical trainer provide smooth and quiet operation, as it is this smoothness that provides the joint healthy benefits of this type of fitness equipment.  While not the right choice for everyone, a quality elliptical trainer can be an excellent choice and a great value.

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How to Bicycle Your Way to Fitness

Method 1: Assess the Suitability of Bicycling

Bicycling is not necessarily the optimal exercise option for all people. If you lack balance and coordination skills, if you live in a climate with extreme weather or temperature, or if you have certain knee problems, you may wish to choose an alternative technique for achieving physical fitness.

1. Discuss your health with a physician or fitness expert

• A health professional will be able to determine whether your current physical injuries or your medical history may contraindicate bicycling as a fitness strategy.

• Unless you have trouble with your knees or a problem with vertigo, bicycling may be appropriate for fitness and weight management goals. If you do suffer from balance problems, using a stationary bike may resolve the issue, though extra caution will still be advisable.

2. Determine your fitness needs

 If you are hoping to achieve significant upper body strength and toning, bicycling will probably need to be combined with other exercises. However, if your goal is low-impact cardio fitness, weight loss, a toned core, and a strong lower body, then bicycling will likely meet your fitness needs.

3. Determine what type of bicycle you will use

• Depending on the climate of your region, your financial ability to purchase a high-quality bicycle or gym membership, and your preferences for the type of biking you would like to do, your needs will change.

• Road bikes and mountain bikes serve different purposes and will allow you to cover different types of terrain with varying degrees of ease. If you anticipate primarily riding in your neighborhood or on paved roads or trails, purchase a road bike. If you anticipate climbing hills or biking on rough trails, a mountain bike will be more appropriate.

• If the weather or climate of your region does not permit outdoor cycling year-round, you may wish to invest in a stationary bike for your home, a gym membership for a facility that has multiple stationary bikes, or a piece of equipment that you can mount your regular bicycle to in order to cycle indoors without a regular stationary bike.

Method 2: Set Bicycle Fitness Goals

If you want to get fit by bicycling, you must set specific and realistic goals. Bicycling can be a convenient, safe activity that can help you get fit over time when used properly. Just like any other fitness program, however, bicycling requires a commitment and a targeted fitness goal to enable you to optimize your health benefits.

How to Bicycle Your Way to Fitness

1. Make a time commitment

Commit to at least 150 minutes of bicycle exercise each week in order to obtain fitness benefits, particularly for weight loss. Split your exercise over at least 3 days each week and stay in motion the entire time you are on the bike.

2. Set bike-related achievement goals

 Consider setting a distance, miles per hour, or physical route goal to work toward; this will help give direction to your routines and will help you know when you have realized your initial fitness goals.

3. Aim for target heart rates

• If your fitness goals include controlling blood pressure or blood glucose levels, strengthening your heart, or losing weight, invest in a heart monitor or use a stationary bike with the ability to track your heart rate. This will enable you to work out safely while also ensuring that you are getting enough of a challenge with your fitness plan.

• If you have heart health problems, discuss your target heart rate for exercise with a physician. It is not safe for anyone to remain at the maximum target heart rate for extended periods of time, so alternate between elevated and maximum heart rates during exercise according to the advice of a health or fitness professional.

• Your target heart rate will be based on your age, health status, current weight, and fitness goals, and will change gradually as you become more physically fit.

4. Customize your training plan for weight loss or muscle strength. Bicycling can help with multiple fitness goals.

• If you are trying to achieve weight loss by bicycling, your regimen will primarily include cardio workouts. Your plan will include significant periods of breathless exercise, as well as interval training to burn more calories.

• If you are trying to build muscle strength and balance by bicycling, your regimen will primarily include resistance workouts. Your plan will include routes and settings that are difficult to pedal, requiring you to build leg strength and balance, since you will be moving more slowly. The extra force required of your muscles to push the bicycle against greater levels of resistance will gradually increase your strength.

5. Take advantage of unique bicycling opportunities

 Achieving your weekly total for bicycling time can be easy if you use a bike to commute to work, run errands, or spend leisure time with family and friends. Consider working bicycling into vacation sightseeing, weekend activities with the kids, volunteer activities through races for charity, and “green” initiative challenges at work or school.

Method 3: Use Variety in Cycling Training

Regardless of the exercise regimen you use, variety is essential for the maximum fitness benefit. Choosing a range of challenges will allow you to improve your cardiovascular health, strengthen your muscles, improve balance, and lose weight by bicycling. This may be made simple by taking advantage of all of the options on programmable stationary bikes or by choosing different routes and distances for outdoor biking.

1. Vary the degree of difficulty

Do not push yourself to your physical limit with each workout. Instead, try interval training, distance training, and light bicycling once or twice each week to get in a variety of difficulty levels and to allow your body time to recover between stressful workouts.

2. Alternate between endurance and strength training.

Switching back and forth between long distances (which require pacing and good cardiovascular health) and days of brief but intense exercise (which demands considerable muscle strength) will help build muscle and burn fat. Alternating types of training will also work the muscle groups differently to keep you from plateauing in your fitness goals.

3. Add upper body or core exercises to your routine

One of the simplest ways to get additional benefit from your bicycling fitness regimen is to add upper body or core strength training to your regimen while using a stationary bike.

• Try bringing dumbbells to the gym to use while riding a stationary bike. Just be sure to keep your posPerform flexibility exercises while cycling, such as shoulder rotations, yoga sun salutations, butterfly movements, and other movements that help tone and stretch your upper body muscles.ure correct and to focus on maintaining balance and proper breathing.

• Resistance bands will expand the number of upper body exercises you can do while riding a stationary bike.

• Focus on tightening your abs and holding your shoulders in good posture while you cycle to help strengthen your core and shoulders. To work your abdominal muscles even further, place your hands behind your head and cycle slowly while twisting the upper body side to side gently, keeping abs tight.

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