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The Benefits of a Stationary Cycling Bike A stationary bicycle is a piece of exercise equipment with pedals, a saddle and handlebars arranged like on the bicycle. Cycling is a great lower body workout, but it also works the upper body and the core. All cardio exercises help strengthen the lungs, heart and help burn calories. Running, biking or using the elliptical device all focus on different muscle groups, and each has its own benefits. Improved Cardiovascular Health If you are looking to improve your cardiovascular fitness, cycling is an excellent choice. It's a low impact workout that strengthens bones and muscles while burning calories. This type of exercise is also gentle on joints, which makes it a good choice for those who suffer from joint pain. Regular cycling can help you shed fat, lower your blood pressure and limit the buildup of triglycerides that can be harmful to your body. A stationary bike is an exercise machine that resembles a bicycle but without wheels. It can be used as a separate unit or with trainers or bicycle rollers. You can also use a stationary bicycle to get a daily exercise routine, even on days when the weather isn't ideal. You can also try other types of cardio, such as running hills, swimming or using an elliptical. Cycling on a stationary bike is a a good cardio workout, which raises your heart rate and improves your breathing. It helps you shed weight and burn calories. It is important to consider your fitness goals prior to buying a stationary bicycle. A good goal is to ride for 30 minutes, at a moderate pace. Try adding intervals of intense pedaling to your routine to get the most out of your results. If you plan on purchasing stationary bikes, look for one that comes with different resistance levels to gradually increase the intensity of your workout. You can select a stationary bike that comes with friction or magnetic resistance. Friction-resistant spin bikes allow you to micro-adjust your resistance level, while magnetic resistance models usually come with numbered levels that you can't change. The recumbent stationary bicycle places you in a straight position, which is great for your lower back. This kind of bike is suited to be used by people suffering from joint pain or back pain. It can also help to burn more calories than an upright bike as it is more difficult to pedal. If you're not sure which bike is best for your body, speak to an expert in physical therapy. Strengthen Muscles Cycling regularly improves the cardiovascular health and builds muscles. The main muscles strengthened by indoor cycling are the hip flexors and adductors, the hamstrings. To lesser degree the calves. You can burn as much as 600 calories an hour depending on how intense your workout. All kinds of cardio exercises can aid in strengthening your legs however cycling is particularly beneficial for your legs and lower body because it works your hamstrings, quads, and calves. Based on the type of bike you select, it can also help strengthen your core and back muscles, as well as your upper body including your biceps and the triceps. Some indoor bikes come with handlebars that connect to the pedals. This lets you strengthen your upper body. These bikes can also be adjusted to provide resistance, enabling you to increase the level of your exercise. Additionally certain stationary bikes come with mechanisms that allow you to pedal backwards, a move which exercises muscles that are not worked in forward pedaling. Upright and recumbent stationary bikes are both great alternatives for those looking to improve their fitness levels without stressing their joints. Both upright and recumbent stationary bikes promote dynamic knee flexion and hip extension, and they also engage tibialis posterior, a thin muscle that runs along the inside compartment on the front of your shin. The tibialis anterior assists in dorsiflexing your ankle, which means it is responsible for lifting your foot up toward the ceiling. Both recumbent and upright bikes encourage isometric muscle contraction. This means that your muscles contract but do not move. This type of exercise is more effective at strengthening the hip and leg muscles than other workouts that encourage active movement. In the study published in Acta Physiologica, it was found that the quadriceps as well as hamstrings were stronger in healthy adults who rode stationary bicycles than those who did not. The study evaluated the electromyography (EMG) intensities of these muscles in healthy older and middle-aged adults as they completed a cycling workout at varying pedaling resistances. The EMG results showed that the greater the pedaling resistance is, the higher the activation of these two major muscle groups. Reduce Stress One of the greatest advantages of cycling is its ability to relieve stress and anxiety. When you exercise your brain releases a range of endorphins, which are a type of feel-good hormone that encourage a sense of calm and peace. The rhythmic movement of pedaling helps calm your mind and reduce emotions like anger and tension. Regular cycling can boost your mental well-being, especially when it's conducted in a group environment like spin. These classes will require you to push yourself beyond your limits in order to keep pace with your instructor and the rest of the group. However, this can be a great method to build mental strength and confidence. The most common type of stationary bike is the upright bike, which is similar to a regular bicycle but with the pedals placed beneath your body. This type of bike is ideal for those who suffer from knee or back problems because it places less stress on joints and lower body. If you're looking for a more comfortable ride that doesn't strain your body as much the recumbent bike may be the best choice for you. A recumbent bike allows you to rest in a more relaxed position, with seats that are farther away from the pedals. This type of bike is often used by those suffering from back pain or other conditions such as arthritis. Regardless of which type of bike you decide to use, any form of cycling will provide the same cardio exercise with minimal impact that will boost your fitness. Before you start riding your bike, consult your doctor to confirm that it is suitable for you. If you're new to the sport begin slow and gradually increase the intensity of your workout. Longevity The tempo of motion on stationary bikes helps strengthen knees, the surrounding muscles and eases pain in the joint. This is one reason that cycling is recommended by physical therapists for seniors recovering from injuries or surgeries. Regular cardiovascular exercise helps keep your heart healthy. Cycling is a great method to get an exercise routine without putting too much strain on your joints. When selecting exercise bicycle for your home, consider the size of your space, as well as your experience level and fitness goals. Recumbent bikes may require more space than an upright bike, and both may cost more than a basic model. However the higher price usually reflects better quality and more features, like adjustable resistance. Pick a bike with an adjustable seat if you wish to get the most out of your exercise. The distance between your feet and the pedals needs to be the right distance for you, so that you can easily reach the handlebars without straining. Ideally, the handlebars should be approximately a foot apart. The seat should also be close enough to the pedals so that your toes are just over them when you sit down in it. You can burn up to 600 calories per hour on a stationary bike, dependent on your weight and how hard it is that you push yourself. This is a great method to lose weight and build muscle. It's important to remember that a balanced diet is also important, however. Cycling can improve the leg's strength and balance, which can reduce the risk of injuries and falls. Studies have shown that people who regularly cycle are 22% less prone to knee osteoarthritis. Cycling targets the quads as well as hip flexors. It also targets glutes, adductors Hamstrings and hamstrings. Knowing which muscles are strengthened by any exercise is essential to ensure that your exercise is safe and effective particularly if you suffer from arthritis. In addition, cycling releases endorphins, which are the body's natural pleasure chemicals, which promote positive mental health and a sense of wellbeing.