Stationary bikes are an excellent way for every type of person to get exercise. Stationary bikes have appeal to a wide variety of people because they are low-impact and are considered safe for people of all ages and weights. Because they are used by such a wide array of people, getting a great workout on a stationary bike may seem impossible. However, some of my hardest workouts have been on stationary bikes.

A stationary bike is like any other piece of gym equipment: the harder you work out the better the workout. Because you are seated when cycling, it is easy to relax while pedaling to the point of not increasing your heartrate. Increasing your heartrate during a workout is important if you are interested in increasing fitness. This is very easy to do using a stationary bike, if you know how.

Stationary bikes have variable resistance that can be adjusted to make pedaling easy or difficult. Increasing the resistance without slowing down the number of revolutions per minute is an effective way of increasing your heartrate. Dialing down the resistance can offer a rest between intervals of more intense resistance.

Another way to increase the intensity of a stationary bike workout is to increase the number of revolutions per minute by pedaling more quickly (or spinning, as it is called) at a lower resistance. Pedaling quickly mimics the action of riding a road or mountain bike along a long flat surface. Spinning for two minutes, and slowly pedaling for a minute can be good interval training and makes for a great workout.

You can also increase your heartrate on a stationary bike by standing to pedal. This works your quadriceps muscles and simulates the motion of climbing a hill on a road or mountain bike. Leaning forward will work one set of thigh muscles, while leaning slightly backwards will primarily work the gluteus muscles.

Alternating between slow pedaling at a high resistance with fast pedaling at a lower resistance is the crux of spinning classes offered at many gyms. If you are not in a structured class, timing intervals yourself is important on a stationary bike, because it is tempting to quit when you get a little tired.

If you choose to use a stationary bike for exercise, it is not necessary to spend a lot of money to get one that will give you a good workout. The most important determinant in getting a good workout on a stationary bike is you!

Learn more about this author, Tina Lehman.
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