Pedal to Health

Are you looking for a safe and effective way to exercise?  A stationary bicycle might be the solution you need by providing a convenient, low-impact cardiovascular exercise that helps you burn calories.

Below are a few tips to help you get the most from your workout.

Adjust Your Position

Before beginning, make sure the bike has a wide base for stability as well as a protected and covered flywheel or fans.  Next, check your positioning on the bicycle to ensure a comfortable and enjoyable exercise.  One of the main reasons people stop cycling is due to discomfort.  When you adjust your position on a bicycle, you are attempting to distribute your body weight evenly between your arms and your seat:

  • First, adjust the seat so that it is parallel to the floor. Pointing up will put pressure on your groin. Pointing down will put too much weight on your arms and shoulders.
  • Next, adjust the seat height so your knee is slightly bent when the pedal is at the bottom of the stroke. An additional seat height guideline is that your hips should not rock back and forth when you pedal. A seat that is too high will result in too much pressure on your groin and may cause soreness and/or numbness.
  • Finally, adjust the handlebars to allow for a comfortable forward-leaning position. Handlebars that are too high will put excessive pressure on your seat, while handlebars that are too low may result in lower back soreness and arm and shoulder fatigue. It will take several cycling sessions and some additional adjustments to find your perfect position.

Benefits of Using a Stationary Bicycle

Stationary bikes are useful for those who want a complete aerobic workout. Pedaling at a moderate pace will increase your heart rate. Over time, bicycling will help improve how your heart functions by making it more efficient, increasing blood circulation and increasing lung capacity and endurance.

The programmable resistance feature available on many stationary bicycles is useful for toning and strengthening your leg and abdominal muscles. Increasing resistance during your workout means that these muscles will work harder and develop greater strength.

This blog is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional.