Exercise Bikes are NOT Created Equal – How to Find One Right for You
Riding a bike can be a great way to get low-impact cardiovascular exercise into your workout.
However, sometimes the weather is not willing to cooperate. It may be to hot or too cold, or even raining or snowing.
Some people find a great way to get their cycling workout is to buy a stationary or “exercise” bike. Here are some things to know before you run out and purchase your own.
Before you even hit the sporting goods stores, you will want to determine that exercise bikes are the equipment for you.
If you have a heart condition that limits physical activity, if you have experienced chest pain, if you have problems with loss of balance because of dizziness, if you have a bone or joint problem that could be aggravated by a change in physical therapy, or if you are on heart or blood pressure medication, you should think twice before starting a cycling routine.
Always check with a doctor before starting a new exercise regimen, particularly if you have had recent illness or injury, or are elderly or overweight.
One of the first things you will have to decide while shopping is the style of stationary bike you are interested in. There are two styles – upright, like a normal bicycle, and semi-recumbent, where you are sitting down.
Upright bikes ride similar to a regular bike, and usually have a well-padded seat for comfort. If you have back pain, or mobility or balance concerns, a semi-recumbent bike may better suit your needs.
The next thing to consider is the type of resistance mechanism that the bike uses.
There are three types: magnetic, air, and flywheels. Flywheels tend to be cheaper, while magnetic ones are more expensive.
In the flywheel, a heavy weight strap is tightened around a heavy wheel inside the bike, and a knob is used to control the resistance.
In air resistance bikes a large fan spins as you pedal, creating more resistance as you go faster. Magnetic resistance bikes require an electrical outlet and use magnets to provide resistance.
The control console can vary greatly from bike to bike. For the most effective workout, it is helpful to have a console that displays readouts of speed, distance, and elapsed time so that you can track your progress.
Other, more expensive options can include heart rate and calories burned, or pacers that will help you keep your goals by racing a computer opponent.
Keep in mind, however, that the more expensive bike with the special add-ons does not necessarily ensure a better workout. A less expensive bike, used on a regular basis, can be just as effective.
Size of the bike is important as well. Make sure that the seat adjusts to a fit that is comfortable for you height and leg length. In some you can also tilt the seat or adjust the handlebars as well for a better fit.
Take the time to make sure that everything is adjusted to a comfortable fit. If you are uncomfortable the entire time you are using your bike, not only is something wrong, but it will discourage you from future workouts.
Always give any potential purchases a test ride before buying. You will want a bike that runs smoothly and quietly at all resistance levels.
It should be able to provide adequate resistance for the workout you are looking for and then some so that you can step it up if you choose to. The bike should feel stable, even when you are pedaling hard.
It should be able to be adjusted in such away that it is comfortable for you to use.
You should also be able to understand and operate the controls. You might also want to consider whether warranties and local maintenance are available, as well as replacement parts.
If you are unsure whether or not a stationary bike is right for you, consider trying one out at a local gym or recreation center.
Many places will also offer classes for stationary bikes, called “spinning”. In the classes, the instructor creates a varied workout of different speeds and intensity, combined with music.
This can add some fun to your workout, and help you stay motivated.
Once you find the bike that is perfect for you, you can enjoy all the health benefits of riding – regardless of how the weather outdoors is.
Bicycling Basics for an Overall Workout
Everyone has his or her own favorite kind of workout. For some it is running along a track that will make them feel the most alive, while for others it is swimming laps at the local pool.
Still others will enjoy sweating at the gym during a cardio kickboxing class or some high impact aerobics. Yet for many nothing spells exercise like bicycling.
Of course, there is more to an overall workout than simply jumping on a bike and pedaling away. As a matter of fact, there are a number of bicycling basics that will ensure that you will enjoy the best possible overall workout.
First and foremost, make sure you get the right bike that will suit your needs. If you are living near the woods or mountains, and if you foresee that you will be doing a lot of your cycling up and down rough terrain, you may wish to invest in a good mountain bike.
On the other hand, if you are living in the inner city and there is no wood or mountain in sight or within a 2-hour drive, then you may wish to consider purchasing a steady road bike.
These bikes are specifically designed for street use and will make your rides enjoyable.
As a third alternative, if you foresee to do a bit off- on as well as on-road cycling, your best bet may be a hybrid bike that gives you the best of both worlds.
Whether you are on solid pavement or rocky trails, it is important that you have the right equipment to maximize your riding enjoyment and also to maximize your cycling safety.
Skimping on the equipment may result in injuries or broken equipment that is costly to replace.
Speaking of purchasing the right equipment for the job, forego the temptation to buy your neighbor’s bike that has been sitting in his garage for the last ten years, or the flea market special that appears to be too good to pass up. If you are truly serious about getting the most out of your overall workout via cycling, you will want to go and speak to the employees at a bicycle shop.
Not only will they be able to accurately assess your needs, but they will also be able to measure you to fit you with the perfect bike. A good fit ensures that your muscles will be properly exercised while the risk of injuries is kept at a minimum.
On the other hand, a bike that is too large or too small for you will not permit you to get that workout you crave.
To further ensure a successful workout, another basic will need to be taken into account: safety. You will need a good-fitting helmet while riding.
If you are foreseeing a lot of riding, some gloves will also keep your hands comfortable. Do you have shoes that fit properly on the pedals? What about a comfortable shirt and shorts?
The right gear will give you extra comfort but also extra safety.
Shoes that slide off the pedals are dangerous, to say the least. Additionally, know how to use your new bike. Give it a try run in an empty parking lot. Learn how it handles around corners, around bends, how long its break path is, and how quickly it shifts gears.
Become acquainted with the bike’s idiosyncrasies and learn to make them work for you. Once you have practiced riding the bike and feel comfortable with your helmet and any other equipment your purchases, it is time to hit the road or trail! Of course, the cardinal rule of any workout is the proper warm-up, and cycling is no exception.
Prior to setting off on that that first cycling adventure, and any subsequent trips, be sure to stretch and generally warm up your muscles. Once you are warmed up, go ahead and ride. Of course, when you are just starting out, you will want to do so by choosing some leisurely terrain rather than the roughest trail you can find.
Remember, doing too much too soon will only frustrate you and cause that new, and expensive, piece of equipment to gather dust in your garage.
Instead, find something that is at or slightly below your skill level and before developing the strength and endurance that cycling offers develop your sense of sticking to it first!
As you can see, cycling is a wonderful sport that has much to offer for anyone, as long as you observe the little cycling basics that will ensure an enjoyable workout.
