Print This Page

Using a Stationary Bike and/or Spinning Bike

Using a stationary bike or spinning bike has fast become one of the most popular forms of indoor exercise. Working out on a bike can burn up to 1000 calories per hour. Stationary bikes and spinning bikes provide both a low impact and a high intensity cardiovascular workout. At the same time they help to build strength and endurance. It seems like the best of two worlds.

There are many different types of stationary exercise bikes. There are traditional upright commercial bikes, spinning bikes and street bikes that can be mounted on an indoor trainer.

The primary difference between a spinning bike and a traditional upright commercial bike is that a spinning bikes spins a weighted flywheel using the power of the legs. The rider is able to set certain tension to determine the resistance and it provides a much more realistic effects in terms of how it uses the muscles, compared to traditional biking. An old-school exercise bike is not as effective in targeting specific muscles and doesn't provide the user with a realistic feel.

Adjusting Your Spinning Bike

Having the spinning bike or stationary exercise bike adjusted correctly will help the rider get the most out of their workout, whether it be at home or in class. The positioning of the bike determines your overall efficiency and comfort. Almost all exercise bikes allow for seat and handlebar height adjustments, but advanced models have even more adjustment options. Having your bike adjusted correctly makes your movements and workouts more efficient and effective.

The Seat on Your Stationary Bike

You should make sure that the angle of the seat on your spinning bike or stationary bike is level to the ground. If it is tilted too much either forward or backward it could cause injury. The seat height should be adjusted so that when you pedal downward your knees are almost fully extended, with only a 5 or 10 degree bend. If your hips rock from side to side the seat is too high.

Handlebars

Another important adjustment to make is to the handlebars. If they are too low, high, close or far, can result in neck, back and shoulder injuries. Raising the handlebars a little higher will often reduce neck and lower back stress.

Your Workout and Your Spinning Bike As One

As with all exercise programs, you should warm up prior to starting a spinning class or stationary bike exercise routine. This increases the blood flow to the working muscles and decreases stiffness, reduces risk of injury, and improves your performance. Once you have warmed up, it is time to start your workout.

To vary your workout, you can control the intensity, speed and resistance of your bike. You can also try out the programs on the bike, if it has them. Adding resistance simulates going uphill and it works your muscles harder while lowering resistance helps your stamina and endurance.

It is a good idea to take some spinning classes before purchasing your stationary bike or spinning bike. It will help you to know what to expect, to learn the basics of bike adjustment, and to discover appropriate bike exercise programs. You will also get an idea if a workout is fun and whether you will keep up with it. Spinning bikes can be very effective weight loss tools that help sculpt hips and thighs, burn calories and increase energy.

The previous article is about Anaerobic Exercise.

Always consult with your doctor or a certified professional trainer before undertaking any exercises, treatments, or dietary supplements.

Other wiki resources: cardiovascular training; endurance training; strength training; aerobic exercise; stationary bike